Happy Hormones

In today's session with Jacks, you will be learning all about Happy Hormones. Are you looking to boost your happiness chemicals and make it a sustainable habit? In this session, you'll find out how to boost your four happiness chemicals and learn the top two tools to make a habit stick. After all, what's more satisfying than a productive day filled with wholesome habits? If you, like us, are always on the look out for productivity techniques, this session is a must-hear. Let's dive right in!

Transcript

Welcome to day 14 of establish a positive mindset.

A challenge here on insight timer crafted to help you break free from negative thought patterns,

Overcome self-limiting beliefs and embrace a mindset of abundance and possibility.

Let's jump into today's session.

Hello there community.

This is Jax,

Your habits coach and stress releasing yoga teacher.

I am so glad that you're here on insight timer for the establishing a positive mindset challenge.

Are you ready to experience pleasure,

Connection,

Bliss all while sleeping better and improving your mood?

Then you are in the right place because this challenge is an opportunity to transform and I'm here to help you do that.

My favorite way that we can build sustainable happiness is through our habits.

During our time together you're going to learn how to activate your happy hormones and make it a sustainable habit by only doing two minutes of action a day.

Before we start,

Let's take a moment to get centered through the breath.

Take an exhale out the nose to prepare.

Take two long inhales through the nose.

Open mouth exhale.

Again,

Two deep inhales.

Open mouth exhale.

One more time,

Two deep inhales.

Open mouth exhale.

Great job.

Did you know that there's a science to happiness?

You have four different hormones that impact how you feel on a daily basis and these hormones create feelings of well-being and happiness.

When your brain releases these happy chemicals,

You feel good.

So what does that mean?

It means that you can produce these chemicals naturally and create your own happiness.

I'm going to let you know what effect they can have and how you can help your body and your brain produce them so that you can lower stress and start to experience more joy and overall well-being.

Our first happiness hormone is dopamine.

Have you ever wondered what gives you that feeling of pleasure and motivation when you accomplish something?

Meet dopamine,

One of the brain's most important neurotransmitters.

Dopamine is responsible for regulating mood,

Motivation,

And pleasure and it plays a key role in reward-seeking behavior and decision making.

A few ways that you can naturally increase dopamine is first,

Make a daily to-do list.

Each time you tick off a task or a goal that you accomplish,

This increases your dopamine levels.

Also doing things that make you feel happy,

Dancing,

Exercising,

Meditating,

This is all going to release dopamine and give you that satisfying feeling.

When you do something that makes you happy,

Like achieving a goal,

Receiving a compliment,

Meditating,

Or exercise you enjoy,

Your brain is releasing dopamine and giving you that satisfying feeling.

Also creating something,

Writing,

Music,

Arts and crafts,

If you're creating something you are creating dopamine.

Love,

Trust,

And bonding,

These are just a few of the things that this next happiness hormone,

Oxytocin,

Can bring into your life.

Oxytocin is a hormone that's often referred to as the love hormone because of its role in promoting social bonding and intimacy.

When we hug,

Kiss,

Cuddle,

Even eye contact and handshakes,

Any kind of physical touch,

This is going to release oxytocin and that creates feelings of warmth,

Comfort,

And connection.

You can also do your favorite loving kindness meditation,

Take a warm bath,

Or cook food for someone to really release this happy hormone naturally.

Oxytocin promotes trust and cooperation in our everyday interactions.

It also increases empathy,

Generosity,

And social bonding.

So whether you're cuddling with a loved one or a pet,

Bonding with a new friend,

Or simply spreading kindness and compassion,

Remember the power of oxytocin to bring joy and connection into your life.

Are you looking to feel happy,

Calm,

And content?

Well that is our next happiness chemical,

Serotonin,

One of the brain's most important neurotransmitters.

Serotonin is involved in regulating mood,

Appetite,

And sleep.

A couple of ways you can naturally boost serotonin is first through sunlight.

When we're exposed to 10 to 15 minutes of sunlight a day,

That serotonin in our mood is boosted.

You can also do it through exercise or certain foods like nuts,

Seeds,

Pineapples,

And plums.

When our brain releases serotonin,

It boosts our mood and helps us feel more relaxed and focused.

But there's more to serotonin than just mood.

It also plays a role in our social behavior and cognition.

Research has shown that serotonin can influence our social decision making,

Help us navigate complex social situations,

And build social bonds.

So whether you're soaking up the sun,

Going to your favorite yoga class on Insight Timer,

Or enjoying a healthy meal,

Remember the power of serotonin to boost your mood and promote social well-being.

Have you ever felt that rush of euphoria after an amazing workout or a really hearty laugh?

You can thank our last happiness chemical,

Endorphins,

The body's natural mood booster and remedy to pain.

Endorphins are released in response to stress,

Pain,

And intense exercise and create a sense of calm,

Happiness,

And even that mild euphoric bliss feeling.

This is why exercise in particular can be such a powerful endorphin booster.

But endorphins aren't just about exercise.

They can also be released through other forms of stress relief like laughter,

Crying,

Meditation,

And yeah,

Even eating 70% dark chocolate,

In moderation of course.

Whether you're trying to reduce anxiety,

Improve mood,

And promote overall well-being,

Take time to find your favorite exercise,

Crack up with some friends,

Or find your own unique path to endorphin release and remember the power of these natural mood boosters to help you feel your best.

It is so common to think that happiness is a destination that lives outside of us,

But happiness is the journey and something you can create on your own.

What I realized is that happiness doesn't happen by chance,

It happens by choice.

It's a skill that anyone can develop with the right habits.

After all,

Happiness is not something ready-made,

It comes from your own actions.

And do you want to know two ways that are going to help you stick to your happiness habits?

The first is habit stacking.

It's a very simple yet very powerful technique for building new routines and behaviors.

Habit stacking works by taking advantage of the brain's tendency to create automatic habits and associations.

By stacking a new habit onto an existing one,

You can create a powerful cue that triggers the desired behavior without needing to rely on willpower or motivation.

So let's say you want to start meditating every morning.

You could stack it into an existing habit like brushing your teeth.

Every time you finish brushing your teeth,

You commit to meditating for just two minutes.

Over time,

This simple action can become an automatic habit that's easy to maintain.

By finding a simple existing habit to anchor your new behavior to,

This is how you create lasting change with minimal effort.

The next technique is a personal favorite.

Meet the two-minute rule.

A simple yet powerful strategy for making progress on your goals even when you feel unmotivated or overwhelmed.

The idea behind the two-minute rule is simple.

Start with a small manageable action that takes no more than two minutes to complete.

And I know what you might be thinking.

Only two minutes?

Yes.

I promise you by doing this consistently,

You create momentum to build a foundation for more significant change over time.

We have to build the foundation first for our habits before we can improve them.

So if you want to start journaling regularly,

You could commit to journaling for just two minutes every day.

At first,

It may seem like a small amount of time,

But it is enough to create a sense of accomplishment and establish a habit.

Over time,

You can gradually increase the time you spend journaling and this will build your endurance and confidence along the way.

By breaking down your goals into small manageable actions,

This is how you overcome resistance and build the momentum you need to make lasting change.

So if you're ever struggling to build new habits or you're feeling stuck in your progress,

Try the two-minute rule.

Set a timer,

Commit to a small action,

And watch as your habits and progress start to grow.

Don't put your happiness on hold.

Self-care is sacred.

With a little creativity and commitment,

I promise you can stack your way to a happier,

Healthier,

And more productive life.

Before we end our session,

Let's do that same breath work we did at the beginning.

Take an exhale out the nose to prepare.

Take two long inhales through the nose.

Open mouth,

Exhale.

Again,

Two long inhales.

Open mouth,

Exhale.

Take the two deepest inhales you've taken all day and then just let it go.

So I want to know,

How are you going to get your dose of happiness hormones?

How are you going to build this into your daily routine so that you can live a happier,

Healthier,

And more productive life?

I would love to hear from you,

So please share in the discussion forum something specific about your experience with this session.

Thank you so much for taking the time today to invest in yourself.

Once again,

This is Jax,

Your Habits Coach and Stress Relief Scene Yoga Teacher,

And I'll see you next time.

Reviews

Wow! Thank you so much! Lots of energy! I’ll come back here again.

Jacks is definitely one of my favourite teachers on insight 💖every time I have a class with her or she’s on one of the challenges I get so excited!! Her energy is second to none & I love her disposition grace, humility, humour & well everything about her. Her authentic beauty is comparable to the ocean… never ending!!! Thank you jacks for once again just being awesome & starting my day off amazing!!! I wish our time zones were a little closer so I could take more of your classes!! Much love & blessings till we meet again love

Thank you.
I actually contacted a client in my 2 mins. Today I was a bit hesitant taking action.

Now I’m fired. 💕🙏

Interesting brain info and great relaxation 🦋🙏🌈

Love this. Simple, straightforward. I danced around my apartment and laugh with joy! Thank you, Jacks!
🙏🧡🪷

This talk is such a great reminder of your happy hormones and how to engage with them every day. It is so easy to set aside 2 minutes of your day to create a healthy habit. I am keeping this one as a reminder of how to create my happiness. My intention is to be happy, healthy and painfree. Gratitude for this pep talk. Thank you! 💛🌟🙌

Jack’s, this was a wonderful talk! I’ve been through a very stressful year and a half and I do know that the one thing missing in my life is activating my happiness hormones. I spent two minutes petting Badger, my dog. There are days where I forget to even connect with him on a more energetic level since the passing of my dad a little over a year ago. While I talk to him and take care of him on a daily basis, I know there’s a deeper connection there and always has been and I let that go along with so many other things that I’ve recognize are so important- to laugh every day is a gift! It’s time for me to embrace joy and happiness again! Two minutes, two minutes I believe can change my day and ultimately then change my night into a more peaceful slumber. Bless you!

What a great talk and practice! Self hugs is one of my favorite things now thanks to you 🙏🏻💗

💕Wonderful, new favorite!💕

💕New Favorite💕
💕💕💕Thank-You💕💕💕

That was great! I danced, twirled, hugged myself, and patted my entire body awake. It was exhilarating-and all in just 2 minutes!! That will be a daily to-do I look forward to!💞🥰💞

Thank you. I spent my two minute surrendering my life and my future to God asking for the strength and courage to let it unfold in a clear and beautiful as I start this new phase on my life.

Oooo sooo love these quick , simple, straightforward ideas on how to get Happy Hormones activated NOW ( and I LOVE the timbre of your voice!!!).
Thank you

Jacks… thank you!! That was, most sincerely, the best time I could have given myself. Tactical, practical and kind it is precisely what this “grumpy old Vet” was needing (and seeking!). Thank you for the gift of your time, knowledge and guidance. Be Well!!
Thórsdagr ⚡️

Jacks, I appreciate your teaching about the happiness hormones and how to produce them in our bodies. You have put together a great session that already has made a positive impact on my life through the 2 minute commitment. Thank you
Namaste.
Kevin

You are a great teacher Jacks! Thanks GOD i found you 😊

For me the two minute would be meditation. So glad to be tuned in to this one - your energy is infectious.

Fantastic! Thank you for this helpful information. I appreciate you so very very much!

For my rq Knute ritual. Cleaned my dishes. TZ si calming for me to create a comfortable space for me to live. Thank you

I laughed for two mins. The dog thought I was nuts. But it was great! 😍

Loved this. Simple practical & educational. I’ll be working on the 2 min principle. Thank you 🙏🌀💫