Take a moment to appreciate how stunning Colorado is. We are so lucky to live here.. At the foot of the Rocky Mountains, we are bordered by an endless expanse of wilderness. How often do you actually connect with nature? The serenity of the mountains can give you the peace of mind to think, to reset. The grandeur of earth can share a perspective, and problems seem smaller, more manageable. Additionally, the fresh air and sunshine will give you a natural boost in energy and mood. Nature lowers the cortisol levels in your body; cortisol is the hormone causing your stress, so, of course, you want to lower it. This reduction in mental fatigue could renew your energy and motivation. There are endless ways to have fun outside; a bike ride, a hike, or paddleboarding. So, next time the weather is nice, make sure to appreciate and connect with it.

Hopefully this is something you are already doing–if not, now is a great time to start. Life gets busy sometimes, and it can feel like you don’t have the energy to workout. What actually happens is the opposite. Exercise creates endorphins, a chemical that reduces stress and improves your mood. The endorphins will give you more energy than you expend when working out. Your body gets tired afterwards, which improves your sleep. Sleeping longer and deeper lets you recharge your brain and you will become more motivated and focused. Not to mention, it feels great to accomplish something. After this accomplishment, you produce dopamine, which motivates you to go accomplish something else. Bonus points if you exercise while connecting with nature–double the rewards.

This is something I can’t believe isn’t normal for everyone to do. Our brains respond to progress, not the outcomes of our actions. We set countless arbitrary goals that are way too aspirational to be attainable, but we don’t celebrate enough in life. Every week, maybe even every day, should have a celebration. You don’t need to do anything extraordinary. Celebrate something small. Maybe you finished a project, a to-do list, or just made it through a week. I’m not asking you to lower your standards, but instead to raise your appreciation. Take pride in everything you do. Celebrations don’t need to be extravagant either; it could be buying yourself some food or just taking a moment to breathe. Just take pride in what you do, celebrate and have fun with it. If something is worth doing, it is worth celebrating.

Life is entirely what you make of it. Even more, how you interpret it. Two people could enter the same situation and leave having completely different experiences. Gratitude builds appreciation, allowing you to live more in the moment. Every situation will feel more satisfying, and your burnout will all but disappear. A 2014 Harvard study found that if you end the day by writing down three things you are grateful for, after 27 days your brain will be physically re-wired to see the world more positively. Another great way to be grateful is sharing your thoughts with others. If there is someone you are grateful for, tell them. Let them know why; you feel great for sharing the love and it might make their day. Re-frame your experiences to make your experiences better. Don’t count the days, make the moments in a day count.

Everyone’s days are numbered; it is important the ones you have left aren’t identical. Trying something new can foster curiosity and create dopamine. The novelty will break the loop you are stuck in, and give you something new to look forward to. Maybe it’s baking bread, a new sport, crocheting, or literally anything else. With most everything else in your life already practiced, something new gives your brain a new challenge, a new fascination. If you feel like you do not have enough creativity in your life, I recommend choosing something which allows you to express yourself creatively. Creativity allows the brain to process thoughts, emotions, and everything in between. A new start is a reminder that life is expanding, not wrapping up. The best part? If you start something you do not enjoy, you can just stop. What is important is you have fun.

Have fun! Our world is full of consistent pressures, the very ones that lead to our burn out. It is ok to spend some time not being productive. Actually, it is important to spend some time intentionally doing nothing. Just relax, have fun. Your emotional energy and creativity will be restored. Rest is not quitting; it is refueling. Slowing down for a little bit will make you more productive when you are working, and make the work more enjoyable. Setting an allowance of time for yourself can amplify the joy in your life. If you want to relax, listen to some music. Maybe you spend some time outside, exercise, or journal your gratitude. Whatever you do, it is important not to multitask. For example, if you decide to watch a movie, don’t be on your phone at the same time. Allow your brain to focus on one thing so it can slow down and recharge.

If you are anything like me, most of the time when you set goals, you never reach them. I am not saying you do not accomplish anything, just that you have aspirations that outpace reality. Goals like this are unhealthy, although it can be useful to set health goals. Health goals are clear visions for what you want your future to look like. They are attainable and realistic, while giving you room to grow. It is hard to enjoy yourself and be motivated when you do not have something exciting to work towards. Exciting is the important word here. Your goals should motivate you, be something you truly care about and therefore really want to do. You can have short term goals on a weekly or daily basis, and long term goals for the end of the school year or even past then. Having something to look forward to motivates your brain, pulling you through the present.