This Week's Challenge

November 21: Find silence


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November 21: Find silence

"Every morning this week, set aside 10 minutes of silence for yourself—and by yourself—to help beat stress," says Susan Biali. Meditation and breath awareness is one option; or, with coffee or tea in hand, simply gaze out the window and appreciate nature. Make this time screen-free and distraction-free for the best benefits.

Starting the morning with quiet time sets the pace for your whole day. Rushing into tasks first thing—not to mention starting out by reading the news, which is often quite negative—gets stress levels up before the day's even started. Instead, by extending the calm of a just-awakened brain, you'll train your mind that it's okay not to feel frazzled.

• 6 foods that will help you beat stress
Meditation made easy: How to get started
• How paying attention to nature can make you healthier

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