Written by Denva Nesbeth, Jr. ‘24

What brings me joy and fulfillment? What responsibilities do I have to fulfill? These are the two main questions that guide a lot of my decision making and how I allocate my time. With only so much time in the day, moving with intention supports me in making the most of the day and being present. 

1. Make Time for Play: My biggest creative hobby is working on music production. As fast as the term goes in 10 weeks and as busy as my schedule can be with classes and responsibilities for different organizations I’m a part of, I know that music is super important to me. Music is therapeutic and puts me in a flow state whenever I’m creating it. Thus, I intentionally make time within my schedule to work on it regardless of how busy a week may be.

2. Ride the Inspiration Wave: Opening to inspiration, wherever you find it, can lead to great things. I initially made the In The Stacks song while I was in the East Reading Room in 2022. I realized I could create music that I could imagine my peers could listen to while studying, thus inspiring me to create a full album.

3. Purposeful Decision Making: When it comes to the music I create, I’ve definitely created a lot of it with a lot of intentionality behind the purpose and sound choices. With my second album Reach Higher, in contrast to the chill atmosphere one might find on a Stacks album, most of the songs on the album are high energy that sound completely different to what I released prior. I wanted to show that I can’t be put in one specific box musically. When creating my newest album Stacks, Vol. 3, I wanted to have chill instrumentals that fit alongside the previous two Stacks albums, while also making something new and not completely duplicating what I had already released. For example, I love the song My Focus Is On 10 from Back In The Stacks, so I was intentional in not trying to have another song that sounded exactly like it on Vol. 3 and regurgitating what I did already. I was intentional in trying different sounds and genres, which produces songs like Beauty Right In Front Of Me, Give Yourself More Grace, and When You’re Going Through It (Reprise) on the album. Even down to the amount of songs on my albums. Every single album I’ve released so far only has 7 songs. That’s been an intentional choice because I want to ensure none of my albums have any filler and it’s a smooth, concise experience for the listener.

Moving with intention has supported me in giving my energy towards things that I find important and feeling fulfilled with what I’m doing. By identifying what resonates with me and orienting my decisions based on that with the time I have available, my mental health has benefited greatly by being present in the moment with full engagement.

– Denva Nesbeth, Jr. ‘24

Written by Zhuoya Zhang, M.P.H, Ph.D. candidate in Quantitative Biomedical Sciences, Dartmouth College

A lot of us have some form of New Year’s resolution. Let it be listening to hunger cues, moving our bodies in supportive ways, or becoming a better human being. What if I tell you that there is one thing that can help you accomplish all the goals mentioned before? This superpower is sleep! I know it sounds too good to be true. Research suggests that quality sleep can help us better regulate our emotions, enhance our memories and learning, and explore nourishing food choices.¹

How much sleep do we need? It can vary from person to person. According to the National Sleep Foundation, young adults like us could get as few as 7 hours or as many as 11 hours.² The wide range shows natural individual differences. Listening to our body cues may help us understand if we are getting enough sleep. Just like our body knows how much water we need and will tell us to drink more water by making us feel thirsty. If you notice cues like eyelids feeling heavy, head nodding, and falling asleep during classes and meetings while reading, you may need more sleep. So, I invite you to pay attention to these cues this week and explore if your body needs more or less sleep.

Here are some tips on getting quality sleep:

1. Decide on a consistent sleep schedule. A consistent sleep schedule can help your brain naturally feel tired at bedtime.³ What bedtime and wake-up time would best suit your schedule so you can stick to it daily? Creating a nighttime routine can help you implement the new sleep schedule. Our body needs time to wind down and get sleepy cues. Get cozy, explore deep relaxation practices, and put away the screens. If you fall asleep within minutes of your head hitting the pillow, you may be sleep-deprived and need to wind down a little earlier at night.

2. Moving our bodies. Just as our appetite may increase after exercising, you may sleep better by being active. It is fascinating that sleep and movement have this bi-directional relationship.⁴ More exercise can enhance your sleep quality (fun fact: exercise has been used as a treatment for sleep disorders like insomnia), and those with adequate sleep also tend to exercise more and have better athletic performance.^5,6

3. Limit Caffeinated Drinks. Savoring a warm cup of tea can be a great addition to your nighttime routine. Few things are as soothing as serving yourself a cup of tea, especially before bed. Herbal tea, like chamomile, lavender, and rooibos, may help you relax and unwind.

5. Get curious. How about keeping a sleep diary? I’d like to invite you to bring more curiosity next time. You could experiment on yourself by simply noticing how you feel after a good night’s sleep; do you find it easier to make healthier food choices the next day? Do you feel calmer and more at ease? Are you a kinder and friendlier person? Just explore 🙂

Whether you are an early bird or a night owl, I wish you sound sleep and sweet dreams!

– Zhuoya Zhang

Further Reading:

1. Walker, M. Why We Sleep: Unlocking the Power of Sleep and Dreams. (Scribner, 2018).
2. Hirshkowitz, M. et al. National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health 1, 233–243 (2015).
3. Wu, J. Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications. (St. Martin’s Essentials, 2023).
4. Kline, C. E. The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement. Am. J. Lifestyle Med. 8, 375–379 (2014).
5. Alnawwar, M. A. et al. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus 15, e43595 (2023).
6. Watson, A. M. Sleep and Athletic Performance. Curr. Sports Med. Rep. 16, 413–418 (2017).
7. Mead, M. N. Benefits of Sunlight: A Bright Spot for Human Health. Environ. Health Perspect.116, A160–A167 (2008).

Welcome back to Inspiring Intention! This week, we hold up a magnifying glass to “screen time” to examine how we can build intentions around our devices. In this digital age, we will undoubtedly encounter screens in our day-to-day routine. Whether it’s checking an email from a professor, completing an assignment online, or connecting with friends from home through social media, it is increasingly necessary to rack up screen time in our culture, especially as a student. However, by being mindful about our intentions with technology, we can maximize the time we have pursuing the things that matter most to us in (non-virtual) reality.

1. See the small picture: Each time you reach for your device, pause, and ask yourself why. Are you reaching for the phone because you’re bored or restless? Are you seeking a distraction from a challenging task or assignment? Are you managing your stress, panic, or worries by scrolling through social media? Or perhaps you are feeling inspired and want to investigate a topic or idea further. We check our phones on average 144 times a day. Before picking up your device, see if you can pause, take and breath, and ask yourself why. Try the ‘Name It to Tame It’ practice if you identify any of these emotions as falling on the low-pleasantness end of the emotions spectrum.

2. See the big picture: Why might you want to be intentional around screen time? Maybe you’re experiencing eye strain or headaches. Perhaps you’re noticing that you default to scrolling in times of boredom or difficulty. Perhaps you’re having trouble falling and staying asleep. Whatever the reason, check in with the habits you’ve developed around device usage and ensure they are still serving your immediate and long-term needs. Be brave, get curious, and check your screen time stats (stored on your phone or device). This data can give you a sense of how much time you may be spending looking at screens each day.

3. Bring an attitude of non-judgment to your screen usage and recognize that you are not alone. Gen Z’ers average 9 hours a day on screens. Much that time consists of classwork, messaging, social media, and internet roaming. Many websites and platforms’ business models thrive on your eyes wandering from flashy content to flashy advertisements. These sites design algorithms that tailor content for us based on our interests. But these systems are designed to capture our attention and to hold it for as long as possible, often at the expense of our own wellbeing. Recognizing that you are not the only one to have “fallen down the rabbit hole” at one time or another can help us understand that our habits around devices might be bigger than us. Awareness and acceptance of this fact empowers us to make healthier choices that benefit us all.  

4. Focus on what matters most to you. Our time and attention may be our most precious resources. Begin by imagining the life you want to be living and create boundaries with your time that keep you focused on the things that matter most to you. Discover your wildest dreams through a journaling practice like this one (bonus: no screens required!). Write out your intentions using positive and specific language to define clearly what it is that you want to attract (rather than want to avoid). For example, instead of writing “I want to reduce screen time,” try saying “I want to create a No-Phone Zone in my bed so that I can benefit from a full night’s rest.” Check out these suggestions from the Jed Foundation for reducing unhelpful scrolling or device usage.

Devices and technology help us connect to new ideas and each other like never before. Increasingly, though, we find ourselves in the territory of excessive use. We can show ourselves grace by realizing we are at an unprecedented stage of interacting with these tools and seeking out ways to spend our time in a way that is more aligned with our hopes and dreams. Recognize the emotions that lead us to excessive online activity and identify the reasons why we might want to consider reducing our time on our devices. By understanding our own present habits, we can set specific, actionable, and positive intentions around our device usage that inspire flourishing on our personal journeys at Dartmouth.

Reflection Question: How can I align my screen time with meaningful purposes, ensuring that my usage is enriching and serves my hopes and dreams?

“Let your worth be measured by the love you give, the kindness you share, and the positive impact you have on the world.” – Unknown

Welcome back to the Student Wellness Center’s Winter of Inspiring Intention! As we continue our journey into exploring intentional living (and how to inspire others to do the same), we want to turn our attention towards purposefully creating a kind and accepting relationship with our bodies.  

Embracing a body-neutral mindset is one way to shift the focus from unrealistic beauty standards to a more neutral and accepting attitude.  It’s a middle ground between body positivity and body negativity (see note) where instead of embracing full and complete body-love, we work towards a more appreciative and non-judgmental stance. “Body neutrality places an emphasis on what your body is capable of, not what it looks like.” – Viren Swami  

Embodying body neutrality is not only about how you perceive your own body but also about promoting a positive and neutral attitude towards bodies in general. Here are some ways to inspire body neutrality for yourself and others:

1. Practice gratitude for what your body can do – Take a moment each day to appreciate the strength, flexibility, and resilience your body provides. Whether it’s the ability to walk, dance, or even just breathe deeply, acknowledging and celebrating your body’s capabilities can shift your perspective towards a more positive and neutral relationship with your physical self.

• Try: Rather than engaging in exercise solely for the purpose of changing your body, focus on activities that bring you joy and make you feel good. Movement of any kind has benefits for our bodies and mind. The best movement is the one you will stick with! Try out our Yoga for EveryBODY class as one new way to embrace joyful movement.

2. Practice self-compassion – When you catch yourself making critical comments about your body, pause and reframe those thoughts with kindness. Treat yourself as you would a friend, offering words of encouragement and understanding. Developing a more compassionate inner dialogue can contribute to a healthier and more neutral relationship with your body

• Try: Let yourself be guided through a Mini Self-Compassion Break when you need help with a reframe.

3. Offer Compliments Beyond Appearance: When complimenting others, focus on qualities and actions that go beyond physical appearance. Acknowledge acts of kindness, creativity, and other non-appearance-related strengths to reinforce the idea that worth is not solely determined by looks.

4. Challenge Diet Culture Language: Be mindful of the language you use when talking about bodies and diets, both your own and others’. Notice the tendency to discuss the latest fad diet, how many calories are in something, or the notion that eating less is somehow better. 

• Try: Shift the conversation to the importance of nourishing the body with yummy foods, engaging in movement that feels good, and prioritizing self-compassion for mental health.

5. Celebrate Diversity: Embrace and celebrate the diversity of body shapes, sizes, and abilities. Recognize that there is no one “ideal” body, and beauty comes in many forms. By appreciating and acknowledging the uniqueness of all bodies, you contribute to a more inclusive and accepting environment.

• Try: Dust off your Dartmouth Bystander Initiative (DBI) skills and take action when you hear/see hurtful language or actions that contribute to body shaming. 

Everyday we have the opportunity to embrace self-acceptance and inspire a community of kindness and acceptance for all bodies. We invite you to embark on this revolutionary journey towards greater body freedom, and know that you don’t have to do it alone: 

Resources to support your relationship with body image and food:
1. Nutrition and Eating Well at Dartmouth
2. Nutritional Wellness Team
3. SWC Wellness Check-Ins

Note: While body positivity and body neutrality each has its own value, the article Body Positivity vs. Body Neutrality, from VeryWell Mind, posits how taking a dual approach to our bodies may be best.

“Inspiring Intention” asks us to set clear intentions and lead an intentional life. This week we focus on finding and accessing clarity, which serves as a strong foundation for us to live a purpose fueled life. Oftentimes we are caught in a cycle of deliberating and ruminating a path or deciding a means; “should I do X or Y?” It’s akin to choosing a means of transportation before deciding our location or purpose of travel. Should I take the coach or drive to NYC? Getting clarity on the outcomes and purpose of our visit, makes the choice of how to get there effortless. Here is a 3 step process you can follow so you can enjoy the journey instead of being caught up in decision paralysis: 

1. Centering ourselves – Before we chart our journey and travel path, being grounded is essential. This can be as simple as taking three gentle deep breaths, finding a quiet and distraction free environment, and/or engaging in a mindfulness-meditation practice. 

2. Mark the destination – Where do you want to go? What is the outcome you are working towards? A centered state of being allows us to identify and set a destination. Working on an assignment is different from writing a 500 word first draft. Once we get specific and know our destination, we can start to find paths that can get us there. 

3. Connect with your purpose – Why are you taking this journey? Remembering and articulating (and perhaps even writing down) why we are working towards a particular outcome can help us prioritize and make better decisions. Oftentimes current tasks and projects are part of a larger overarching goal. Consider asking yourself: How are my current priorities aligned with my long term goals and aspirations? For example, reminding yourself that mastering a certain topic or concept is essential to a stronger graduate school application can make finding time to study easier. 

Identifying if we’re going to JFK to catch a flight instead of Brooklyn to spend a weekend with friends can make it easier to choose a mode of transportation. Centering ourselves, identifying our destination and connecting with our purpose is a process to get more clarity and live more intentionally. 

“Every journey begins with the first step of articulating the intention, and then becoming the intention.” ― Bryant McGill

“Inspiring Intention” is grounded in the idea that when we embody our greatest hopes and dreams, we “plant the seeds for change” in our communities. Showing ourselves self-compassion and acceptance enables us to set clear and positive intentions that lead us closer towards the life we want to be living. Let’s normalize leading purposeful and intentional lives and inspire others to do the same.

Let your heart’s compass guide you through these suggested steps:

1. Carve out time for quiet introspection. Setting aside time for quiet introspection turns our attention away from what’s being asked of us and instead provides us the space to ask what we need for ourselves in the present moment. What is one way that you can find space from the expectations and pressures that we internalize as noisy thoughts and emotions? Is it on a walk? In meditation? Doing art?

2. Have a clear focus on what you want. Once you are in a space where you can focus, tune into yourself, and check in with your core values, examine what matters most to you and what kind of life you want to be living. What direction do you want to be heading from here? 

3. Set specific intentions for where you want to grow. Bring to mind the 7 Roots of Wellness: Intellectual, Financial, Spiritual, Social, Emotional, Environmental, Physical. Identify if there are specific areas you want to grow in or presently address. Which next steps best get you to where you want to go? 

4. Embody intentionality. Carefully examine your identified next steps and notice what external or internal support, if any, is needed. What additional tools, resources, or help do you need to make your journey possible? 

5. Strengthen your self-awareness for times you feel lost. Practices like journaling, meditation, and building self-compassion help us pay close attention to thoughts, feelings, and actions in the present moment. By checking in regularly with our intentions, we are sure to stay the course. What routines and practices support you reaching your long-term goals?

6. Inspire intention: Recognize the stages others are at on their journey, and encourage them to keep moving forward with self-awareness and purpose at the helm. What deliberate action(s) can you take as an individual to help others live more according to their values?

Chart your course with your heart as your compass and your dreams as waypoints. Through deliberate and clear intentions, we not only take care of ourselves and reach our goals, but encourage others in our lives to do the same. Consequently, we can lead a life that is not only intentional, but also inspiring. Together, we can commit to a culture of care that leads to a fuller sense of wellbeing and purpose for all.

“The heart knows the way. Run in that direction.”

Rumi

Dear Dartmouth,

Happy New Year!  We hope this message finds you well and filled with hopeful energy. As you navigate through winter term (and beyond), it can be essential to take a moment to reflect on the power of intention and how it can shape your experiences.

Different from New Year’s resolutions, intention is often more about the broader, underlying purpose or direction you want to set for yourself. It is a guiding force, based on the way you want to live, that influences your actions and decisions.  When you set clear and positive intentions, you are essentially setting the “compass of the heart” to guide you toward your highest aspirations and living a life more aligned with who you want to be.  

This winter term, we ask not only what it means to create your own intentions, but what it means to Inspire Intention in others as well. The best way to inspire intention in others is to demonstrate intentionality in your own actions and decisions. When others see you living with purpose and commitment, it can inspire them to do the same.  

To get started, we invite you to reflect on the following questions and actions to help set the stage for your own journey towards Inspiring Intention:

1. What are my greatest hopes and aspirations for myself? (think beyond outcome-based goals and more towards guiding principles)
   
   *Make a one-on-one wellness check-in to talk through these big questions with another.  
   
   
2. What do I want to see more of in my life?
   
   *Join us every Monday for our Mindfulness Drop Ins to reflect on this with others.
   
   
3. What type of mindset do I want to embrace?
   
   *Relax in the SWC Tranquility Room as you mull this over.
   
   
4. How do I want to cultivate meaningful relationships?
   
   *Revisit (or stay up to date) with our Sexual Violence Prevention Project (SVPP) trainings.
   
   
5. What type of relationship with alcohol or other substances do I want to have?
   *Make a Brief Alcohol Screening and Intervention for College Students (BASICS) session to gain  more clarity around this.
   
   
6. What are the deliberate actions I can take as an individual to help others also live more according to their values?
   
   *Set a dedication for others in our free, all-levels yoga classes each week.
   

In times of challenge, let intention be your anchor, grounding you in your purpose and reminding you of the possibilities that lie ahead. When faced with choices, let intention be your guide, helping you make decisions that align with your values and long-term vision.

Wishing you a winter infused with intention, possibility, and inspiration,

Your Friends at the Student Wellness Center

“I like you as you are

Exactly and precisely

I think you turned out nicely

And I like you as you are”

– Fred Rogers ’50

In our last week examining Brave Connections, we will explore self-acceptance as an act of courage. Fred Rogers ’50 wrote the song “I Like You As You Are” (1968) and many others to help the child in each of us grasp just how worthy and lovable we are for doing nothing sensational other than being ourselves. But a lesser-known fact is that even the amazing Mister Rogers himself wrestled with self-acceptance, and it is believed that the songs he wrote about self-respect were indeed personal mantras. As we stride bravely into the unfamiliar territory of self-acceptance, know that this undertaking will require us to face and embrace our true selves—all the strengths and vulnerabilities that come with— without judgment or criticism. Herein lies our true challenge.

There are many ways to practice self-acceptance. Here are just a few to get you started:

1. Face vulnerabilities and practice non-judgement. It takes courage to acknowledge our shortfalls. But it takes even more to face them with curiosity and open-mindedness. Practicing non-judgment ultimately means we are refraining from labeling thoughts or experiences as “good” or “bad” and are instead approaching them with an acceptance and a willingness to explore. Try this Headspace suggestion for exploring and overcoming Doubt. Or this one for Manifesting Compassion. Use a SWC guided meditation practice to Label Thoughts as they arise. By using the language of non-judgement, we can silence our inner critics and kickstart the empowering process of loving ourselves unconditionally.

2. Challenge societal expectations. Recognize how societal expectations (i.e. gender roles, educational achievement, career success, physical appearance, etc.) can be imposed on us by our loved ones and the larger spheres of influence around us. These standards can be internalized and pose as damaging to our feelings of self-worth as they are often unrealistic and force upon us unrealistic ideals of perfection. Defying conformity is not only brave but an essential way for us to honor ourselves authentically. Release comparison. Present yourself honestly to others. Cherish your unique journey.

3. Choose love over fear. Ultimately, self-acceptance is a choice we make. And while everyone’s journey to self-acceptance is different, one thing remains true: the decision to love ourselves is a harder one to make than succumbing to fear and self-criticism. Though choosing to embrace self-love and humanity is a difficult endeavor, Fred conveyed its significance in his address to Dartmouth graduates: “I’m talking about that part of you that knows that life is far more than anything you can ever see, or hear, or touch. That deep part of you, that allows you to stand for those things, without which humankind cannot survive. Love that conquers hate. Peace that rises triumphant over war. And justice that proves more powerful than greed.”

Self-acceptance is a transformative journey that empowers you to live fully and authentically. Along the way, you may bolster your emotional wellbeing, resilience, and your ability to connect more genuinely with those around you. As we dive into finals week, you may find yourself under greater pressure than normal. Now is as good a time as any to practice accepting yourself fully, no matter what happens externally. And if it helps, try repeating the wise and centering words of Mister Rogers: “I like you as you are.”

Mindfulness and the RAIN practice (Recognize, Allow, Investigate, Nurture) can play a significant role in fostering brave connections by promoting self-awareness, empathy, and a willingness to engage with vulnerability. Here are four actionable steps you can take to integrate mindfulness and the RAIN practice into your journey of building brave connections:

1. Embrace Mindful Self-Reflection: Start by setting aside a few minutes each day for mindful self-reflection. This practice helps you become more aware of your emotions, reactions, and biases. By understanding your own inner world, you lay the foundation for building genuine connections with others.

2. Apply the RAIN Meditation Practice to Tough Interactions. When facing challenging interactions, use the RAIN practice to navigate through them:
   1. Recognize: Take a moment to acknowledge your feelings, thoughts, and bodily sensations.
   2. Allow: Give yourself permission to experience these emotions without judgment or suppression.
   3. Investigate: Dig deeper into the underlying emotions and triggers, gaining insight into your responses.
   4. Nurture: Offer yourself compassion, recognizing that vulnerability is part of being human.

3. Practice Empathetic Listening with Mindful Presence: In your conversations, practice empathetic listening through mindfulness. Be fully present as the speaker shares, focusing on their words, emotions, and body language. By doing so, you create a safe environment where others can express themselves authentically.

4. Embrace Mindful Bravery Beyond Comfort Zones: Utilize mindfulness to navigate unfamiliar territory. Notice any resistance or fear that arises when connecting with individuals different from you. Through mindfulness, acknowledge these feelings and choose to step into discomfort with an open mind, nurturing brave connections.

Integrating mindfulness and the RAIN practice into your daily life helps to equip you with emotional intelligence, self-awareness, and empathy. These qualities can support you to establish authentic connections that are grounded in understanding and authenticity.