Exercise. We hear about its benefits all the time from doctors, therapists, friends, and research, but many of us struggle to heed this advice. It seems silly that we wouldn't want to be engaging in an activity that helps to improve our mood, mental clarity, increase our energy, boost our self-esteem, sleep better, reduce stress, and make us physically healthier. The benefits to exercise seem endless, but it's not always easy to get off the couch and to the gym, or find the time (or warmth) to head outside.

The good news? You don't have to go to the gym and lift strenuous weights in order to reap the mental health benefits of exercise. Even better news? All you need is 20-30 minutes a day for optimal results. Instead of using the word "exercise" (which is a very loaded term) try using words such as "purposeful movement" or "life-enhancing movement" to change your mindset and open up new possibilities for health benefits. This can include simple and fun activities like pumpkin picking, walking the dog, hiking, or taking a yoga class. MFS therapist Jordan Sieja sheds some light on why movement is so important for mental health, and a few ideas on how to make it happen!

We love this article from the Yale Center for Dyslexia & Creativity that breaks down early warning signs of Dyslexia by age and developmental stages.

You often hear people say one of two things, "I don't have any motivation today" or "I am so motivated to get things done today!" Never does anyone mention having a "middle" amount of motivation. When we feel motivated, the dopamine neurotransmitter in our brain is at it's most optimal (think a sunny, warm day filled with fun things vs. a dark, dreary mundane day). But with how quickly and easily our brain chemistry changes, motivation becomes a fleeting concept. It never has a constant presence. How often do you ACTUALLY feel motivated to do something? Especially something you don't want to do? It's rare, and if it does occur, it usually doesn't last long.

This is where the concept of discipline comes in. Discipline is the practice of training yourself to engage in behaviors that align with your values or needs. It does not rely on any neurotransmitters, environmental supports, or the weather. It happens in the prefrontal cortex of our brains, the area responsible for problem solving, revealing that at its core, discipline is a decision making and problem-solving process.