September 26, 2025 in Blog by Dee

Own Your Morning, Transform Your Day

By: Centerstone

A strong morning routine is more than just a set of tasks to check off before starting the day. It’s a powerful tool for setting the tone for the hours ahead. The way we begin our mornings has a profound impact on our productivity and mindset. Whether it’s taking a few moments for mindfulness or organizing our to-do list, a thoughtful morning routine can help you have a more focused and positive day.

Lynda Killoran, a Licensed Therapist at Centerstone, says that there are seven key elements of a solid morning routine that can help set you up for success throughout your day.

1. Wake up at the same time every day
   • This helps regulate your body’s natural alarm clock, keeping you on a regular schedule.
2. Don’t hit the snooze button
   • Apply the 3-second rule when it comes to getting out of bed. If you get out of bed before counting to three, you are less likely to talk yourself into staying in bed longer.
3. Make your bed
   • “Making your bed puts your bed to rest, so to speak, making it easier for you to put that part of the day behind you,” Killoran adds.
4. Fuel your body
   • You don’t necessarily have to eat immediately after you wake up, but it’s always good to fuel your body at some point in the morning.
5. Do activities that tend to get interrupted during the day
   • For example, take advantage of the quiet morning hours to journal, meditate, or enjoy your coffee outside.
6. Movement
   • Whether you go for a bike ride, go to the gym, or do some light stretching at home, movement helps get your energy flowing and can be a beneficial way to start the day.
7. Set an agenda for the day
   • Setting intentions and goals for the day can help keep you on track to successfully complete them.

If you’re looking to develop or enhance your morning routine, remember it’s okay to start small. “Start with a 5% change, just one thing you can add to your existing routine or begin doing in the mornings that would make a small difference in your day,” Killoran says. You might start by making your bed or waking up just five minutes earlier. From there, continue building on your routine until it feels both satisfying and sustainable. Check in with yourself regularly to ensure it’s still working for you and make adjustments as needed.

A consistent morning routine can set us up for success in several important ways. It increases productivity by adding structure and intention to the start of the day. Having control over our mornings creates a sense of stability, which can be especially valuable when the rest of the day may be unpredictable. This sense of control also boosts our energy and confidence, helping us begin the day on a positive note.

Because our mornings shape the rest of our day, it’s also important to be mindful of what we should avoid. For instance, consider your news intake. While staying informed is important, consuming negative headlines first thing may feel overwhelming. Likewise, try not to begin your day with emotionally heavy tasks or difficult conversations, especially if they’re likely to be stressful. Save those for when you’re more mentally prepared.

September 26, 2025 in Blog by Dee

How Setting Goals Can Positively Impact Our Mental Health

By: Centerstone

Sometimes, goals and expectations can feel impossible to keep up with. However, instead of focusing on what you’re not getting done, take the time to think about what you want to achieve. After all, goals represent things you want the most, and the best way to make yourself happy is by making achievable goals.

The important thing to remember about setting and creating goals for yourself is having a plan of how you’re going to get there. Ask yourself, How am I going to accomplish this goal? Having big resolutions and plans for yourself is a great start, but in order to get there, it can be helpful to create small, more achievable objectives in between that will get you closer to reaching that goal.

When you achieve your goals, it can make you feel proud of yourself and boost your self-esteem. “Goals can do wonders for your mental health,” says Rebecka Warren, Clinic Manager at Centerstone, “The hope is that they can add more happiness in your life and alleviate whatever struggles you might be going through during this time of year.” Some of the benefits of completing goals are to provide a sense of direction, keep yourself accountable, and shed light on your sense of self.

When you are setting goals for yourself, it is important to know yourself and your limitations. If you fail to consider aspects that are detrimental to completing your goals, then you might be setting yourself up to fail. To help you in the journey to achieving happiness through healthy goal setting, here are some tips to help:

• Know yourself. “Be honest about your ability to do something. If you know that in the past you haven’t been good at something, be realistic in your goal,” says Warren. Avoid having daily goals for things that you haven’t done before, and start small. Try to work your way up to something rather than expecting perfection immediately.
• Small objectives. Take a look at what you’ve got around you, and start by making smaller changes in your lifestyle. Instead of extreme elimination or extreme activity, try to slowly offer yourself options and alternatives. “Broad goals need to be focused on. Try to integrate something you can do in your daily life to help you achieve your goals,” says Warren.
• Accountability team. Having support from friends and family can often encourage us to succeed. You may find it helpful to find a trusted person in your life to help offer you support and hold you accountable in your journey to achieving your goals. Having an accountability partner is a great way to measure your progress and stay on track.
• Healthy expectations. You only have so much control over your goals and the outcomes due to outside circumstances. Things such as moving, birth, death, and the weather can disrupt your goals. Try to be accepting and forgiving of yourself, and know that any progress is good progress. If you had a goal to do something five times a week and you only did it four times, that’s still an achievement worth celebrating. Remember, you can keep trying to build on those accomplishments!

Goals aren’t meant to cause stress and worry, so try to find something that will make you happy. You have the power to create happiness in the future.

September 26, 2025 in Blog by Dee

How Music Heals: The Benefits of Music on the Mind, Body, and Soul

By: Centerstone

Music is more than just entertainment; it’s a powerful tool that can enhance both our physical health and mental well-being. Whether you’re listening to your favorite playlist during a workout or playing an instrument to unwind, music can have a profound impact on the human body and mind.

How does music impact the brain?

According to Mallory Friedel, Wellness Coach at Centerstone, “music impacts almost every part of the brain.” It can stimulate the frontal lobe, reduce stress, and lower our heart rate and blood pressure – all things that help relax the brain. Additionally, listening to music can help improve memory. Take the ABC song, for example. Connecting the letters to a song helps make them easier to learn and remember, and is more effective than trying to learn the letters individually. Another benefit of listening to music is that it can be beneficial for our sleep. Studies have shown that listening to soft music before going to sleep increases your chances of staying asleep and having a full rest.

How are music and mental health connected?

Music and mental health are deeply linked through the way music influences brain function, emotions, and stress responses. Listening to music can stimulate the release of dopamine, a neurotransmitter in the brain associated with pleasure and reward, which can elevate mood and reduce feelings of depression. Music can also help lower our cortisol levels, which is the hormone related to stress. Because of this, music can be used as an effective tool for anxiety relief and relaxation. Additionally, people often connect with lyrics that express feelings or experiences they may struggle to put into words themselves.

“Music can provide a safe space to work through things that you may not be ready to or feel comfortable saying out loud,” Fridel adds. “It can stir up different emotions that may be hard to process.”

What is music therapy, and how does it work?

Music therapy uses music and its elements, like rhythm and sounds, to help people address their mental health concerns and may involve things like singing, moving to, or creating music. This type of therapy works by engaging different areas of the brain to help address a patient’s specific concerns and can be used to treat depression, anxiety, and even trauma.

Just Jam!

In all, music is good for the mind, body, and soul. Listening to music that boosts your mood can set you up for success during your day, help lift you when you’re down, or even just provide space for a much-needed mid-day dance break. No matter what kind of music you like, allow it to work its magic when you need it.

September 26, 2025 in Blog by Dee

The Power of Saying No

By: Centerstone

Learning when to say “no” and when to say “yes” is a powerful act of self-awareness. Setting boundaries isn’t about being selfish; it’s about making intentional choices that align with your values, energy, and goals. Saying “no” can protect your time and well-being, while saying “yes” at the right moments can open doors to growth and connection. Mastering this equilibrium is key to living a more balanced life.

First, let’s talk burnout. Burnout is the state of emotional, mental, or physical exhaustion caused by prolonged stress. While there are several different factors that can lead to burnout, the lack of setting boundaries can be a primary factor for many people. Saying “no” is a key boundary-setting skill that can take time to develop. People-pleasing tendencies also tend to contribute to burnout. This may look like saying yes to or committing to things when you’re already at capacity in an effort not to disappoint others.

Though saying “no” to someone can feel intimidating, keep in mind that it is possible (and important) to stand firm while also remaining kind.

• “I appreciate the offer, but I am unable to help at this time.”
• “Thank you, but I’m not interested.”
• “I’m flattered, but I am unable to commit.”
• “I can’t, but maybe another time.”

Brief statements like these are polite yet also set a firm boundary that allows you to protect your energy.

When it comes to identifying your “yes,” there are a few considerations to keep in mind. First, ask yourself questions: “What does my gut say?”, “What is my intention in saying ‘yes’ to this?”, “How much of my time and energy will this require?”. By taking a moment to answer these questions, you can ensure that you are taking the time to thoroughly think through the situation and its potential outcomes.

Figuring out when to say “yes” and when to say “no” can be a challenging balancing act. However, it’s important to remember that a balance between downtime and social time is crucial when it comes to prioritizing your well-being. While picking up that extra work shift or going to a concert with friends may feel like an easy “yes” in the moment, don’t forget to consider your needs and determine if this additional activity will help meet them. Rest is both productive and essential. Not only does rest help prevent burnout, but it also helps you connect with yourself, creating time for you to tune in to your feelings and needs, which can be hard to do when you overcommit. Additionally, rest is not the opposite of productivity – it helps make productivity possible! In this scenario, rest can look different for everyone. It could mean turning off your phone for an hour or two, taking a nap, taking a walk, or going for a drive. Ultimately, you need to consider your needs and what makes the most sense for you in the moment.

Ultimately, the power of saying “no” and knowing when to say “yes” comes down to honoring your needs and priorities. Trust that both your “no” and your “yes” carry weight, and that using them wisely is a form of self-respect and strength.