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How to Reset Your Morning Routine for Success + Printable Mantras

When was the last time you considered your morning routine? You’ve probably heard about the benefits of waking up early a million times. Unless you’re a morning person, sticking to an earlier wake-up time is much easier said than done. 

Setting an alarm even 30 minutes earlier can feel like a chore if you’re not fully convinced of the benefits. Maybe you’ve given waking up early a shot, but you still prefer the extra shut-eye. Some people might even blame their aversion to mornings on genetics. Even if you are naturally less inclined to rise and shine, check out these fast facts:

  1. Early risers are more likely to anticipate problems and solve them efficiently. 
  2. Morning people tend to be more amicable and have a more positive outlook.
  3. People who wake up early tend to eat healthier than people who don’t.

    Figuring out a morning routine that works for you personally is the key to sticking with it. If you’re a snooze hitter who wishes you could stay in your pajamas and fall back asleep, it’s still 100 percent possible to shift your natural tendencies, and a great way to start designing a better morning for yourself is by incorporating mantras into your routine. 

    If mantras or affirmations sound too new age-y for you, keep in mind the proven psychological benefits. Repeating self-affirming phrases as you get ready for your day is both easy and effective. Try breaking down your morning and focusing on certain mantras during different phases of your routine. We outlined some suggestions of habits to adopt and affirmations to try as you create your ideal morning. 

    Phase 1: Practice Mindful Awareness 

    One of the perks of waking up early is having the time to ease into your routine, setting a more relaxed tone for the rest of the day.

    Rather than hitting snooze until you absolutely can’t anymore, turn off your alarm intentionally. It can’t hurt to change your alarm sound effect to something that doesn’t make you jolt up in a panic. Before you even step out of bed, make an effort to be present. Increase your awareness of your surroundings using your senses. For example:

    1. Do a body scan, stretch, and take note of how you feel.
    2. Tune into sounds you can hear in your home or outside.
    3. Pay attention to the texture of your blankets and pillows. 
    4. Notice the temperature of the room.
    5. Focus on your breath, bringing awareness to the air entering and leaving your lungs. 

      It may sound silly, but the act of being mindfully aware in the first ten minutes of your morning allows you to start the day on the right foot. Plus, it helps your body more easily transition from a state of sleep inertia (also known as “sleep drunkenness”) to full wakefulness. Try a mantra centered around starting the day with a fresh perspective and open mind.

      Phase 2: Focus on Gratitude

      It’s not surprising that reflecting on the people and things that make you grateful helps start your day on a positive note. Studies show gratitude has lasting positive effects on the brain, too. Here’s the catch: the long-term benefits of a grateful mindset take time to kick in. It’s 100 percent worth it to incorporate gratitude mantras into your morning routine. Even if you woke up on the wrong side of the bed, you’re bound to feel a little better when you force yourself to remember all of life’s little luxuries that you’re lucky to have. 

      There’s a difference between passive gratitude (just saying “thank you” without feeling it) and mindful gratitude. When you concentrate on the positive emotions you feel when you say “thank you” for something, that’s when the real magic happens. It can be life changing to make a habit of seeing things you take for granted through a lens of gratitude. Here are some examples:

      1. As you open the blinds, be grateful for the daylight and the weather, rain or shine.
      2. If you choose to exercise in the morning, thank your body for its ability to move freely.
      3. As you make your bed, be thankful you have a place to sleep at night.
      4. Say “thank you” as you drink your first glass of water and eat breakfast.
      5. As you get dressed, be thankful for your wardrobe.
      6. Be grateful for the technology that makes your life easier (everything from your coffee maker to your iPhone)

        Feeling truly thankful boosts your mood, and who doesn’t want to feel more optimistic as they prepare to tackle the day? Take it a step further and start a gratitude journal while you’re at it. You’ll notice how everyday life’s struggles and inconveniences pale in comparison to your blessings. Repeating gratitude mantras as you go about your morning routine sets the stage for a happier day ahead. 

        Phase 3: Set Daily Intentions 

        Waking up early and adding structure to your morning routine allows you to concentrate on what you really want in life. Countless productivity coaches have spoken on the benefits of setting intentions before the sun rises. When you race through your morning in survival mode, chances are you aren’t focused on your intentions or goals. An early wake-up call can give you a head start on your day and improve your productivity at work all day long. Of course your intentions will be tailored to your individual desires, but here are some great general examples to get you started:

        1. My days are productive and efficient.
        2. I am energized by my work.
        3. I am unapologetic about what I desire.
        4. Obstacles are merely detours in the right direction.
        5. I see beyond the limits of fear and trust the process.
        6. I give myself permission to go after what I want.
        7. I am focused on what I can control and release what I can’t.
        8. My positive energy creates my reality.

          Becoming a morning person when you’ve had a 2 A.M. bedtime for years is going to be an excruciating process at first. If you’re still half asleep and not motivated to set intentions for the day, do something small that puts you in a positive mindset first: 

          1. Play some of your favorite music.  
          2. Stretch or do some yoga.
          3. Read an uplifting news story or a chapter from an inspiring book. 
          4. Let in natural light and open a window.
          5. Tidy up and water your plants.
          6. Play with your pet if you have one.
          7. Enjoy your favorite coffee or tea.

            It’s also wise to keep in mind the wise words of Hal Elrod (bestselling author of The Miracle Morning): “Love the life you have while you create the life of your dreams. Don’t think you have to choose one over the other.” His point is that real change doesn’t happen overnight. You might as well enjoy the journey to improvement rather than being miserable about not achieving your goals as quickly as you’d hope. You’re not going to be perfect with your progress. That doesn’t mean you shouldn’t keep trying.

            Repeating mantras might become second nature to you eventually. Download and print the mantras below to serve as reminders throughout your day. 

            The morning is a sacred part of your day that determines the course of the rest of your day. First, you have to rewire your brain to believe in the benefits of getting up early. We outlined our suggestions for waking up on the right side of the bed in this helpful graphic below.

            The act of waking up with plenty of time to ease into your day can be enjoyable. a snooze hitter Waking up earlier to stick to a routine doesn’t have to be a grueling process that robs you of precious shut-eye. Even if changing out of your pajamas is still a struggle in the morning, we hope you give mornings a chance.

            Sources:

            Business Insider | The Scientist | Forbes | WVLKAM | Science Direct | Consumer Affairs | Positive Psychology | NCBI | Berkeley | Very Well Mind

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            Comman-DO or Comman-DON’T: How Americans Feel About Ditching Their Undies

            It seems like every year Americans are more accepting of the “you do you” mentality: from $12 avocado toast to weekend-long Netflix binges. We surveyed over 3,000 people to see what they thought about going commando in 2020. 

            Ditching your underwear might still seem kind of gross and taboo to some people, even when it’s been normalized in the fashion world thanks to numerous red carpet appearances over the years. If it’s a matter of style, comfort, or well-being, what’s the big deal? Are you on the same page as the general public when it comes to going commando? Check out what our survey revealed to find out.

            Commando for Comfort: Cool or Not Cool?

            Going commando for comfort seems to be more widely accepted than it used to be. Let’s not forget that anti-undies celebrities like Britney Spears were shamed by the media for ditching their panties in the early 2000s. Unless it was necessary for a red carpet look, going commando definitely raised eyebrows.

            Our survey found that comfort is actually the most popular reason why people leave their panties behind. In fact, 17% of respondents claimed they go commando to feel more comfortable, with another 8% saying they go panty-less to be able to move more freely. 

            Our findings also revealed only 5% of respondents said they opted out of underwear for wardrobe related reasons, even though you would think people would be more concerned about avoiding a visible panty line. A mere 6% of people said they go commando so they can do less laundry. 

            Our results from study on underwear hygiene found that a cringe-worthy 45% of respondents admitted to wearing the same pair of underwear for two days or longer. For that half of the population, it’s probably a better idea to go commando than to re-wear undies.

            Commando for Working Out: Yay or Nay?

            Americans are willing to ditch their drawers in the name of comfort, but does this include going commando during workouts? It turns out, the majority of respondents would much rather keep their undies than feel more liberated down there. 52% of people prefer to have a sweat-wicking layer of protection. Wearing underwear might also protect you from accidentally exposing yourself or having a camel toe in the middle of a crowded workout class.

            18% of people prefer not to wear anything under their workout clothes, a safe bet if you want to eliminate the possibility of panty lines, wedgies, and constricted movement.

            Commando Men vs. Commando Women 

            It’s 2020, and people still think it’s less acceptable for women to go commando than it is for men. 35% of our survey respondents said it was more acceptable for men to go underwear-less than it is for women. 

            Is the reason why women going commando is still taboo because people think they’re stereotypically more promiscuous or less classy? There seems to be a double standard when you consider how “freeballing” is encouraged and not a big deal among men. Also, it’s worth noting that 33% of respondents said they prefer not to answer this question. Whether or not these people were uncomfortable with commenting or simply feel indifferent is up for debate.

            So, where do you stand on the commando issue? Ultimately, it all boils down to personal preference. Since we live in an underwear-optional world, it only makes sense to invest in the best for when you do choose to wear it. 

            Regardless of your preferred cut or fabric, it’s the quality of the underwear that will make the biggest difference in your wearing experience. Every single one of our styles was created to make sure the 3 F’s (fabric, fit, and function) are top-notch. It’s cool if you’re a commando type of guy or gal, but keep us in mind next time you replace your neglected panties or boxers. Our underwear might even make you consider switching back to Team Undies.

            Methodology

            We used Google Surveys to analyze data resulting from asking 3 questions to a total of over 3,000 respondents. 

            Sources

            Celebs Now | Girls Talkin Smack | The Sun | Yoga Journal | Bustle | Refinery29

            Nearly Half of Americans Don’t Realize They’re Affected By Enclothed Cognition

            Most people would agree that looking good and feeling good go hand-in-hand. It’s not only because you’re more confident when others approve of your appearance. You can thank the enclothed cognition phenomenon for influencing your thought processes depending on what you’re wearing. What exactly is enclothed cognition, and how does it affect human behavior whether we realize it or not?

            Enclothed cognition is a term used to describe the systematic influence that clothes have on the wearer's psychological processes. In other words, when we consciously wear something that holds symbolic meaning to us, we tend to behave differently. The most obvious example is the power suit. Studies show that wearing formal clothing makes people think more broadly and often elicits feelings of power, often changing mental processes. Meanwhile, changing into pajamas subconsciously sends the message that it’s time to wind down for the day.

            We wanted to investigate whether or not people are in denial about the fact that their clothes influence how they think. We ran a survey of over 4,000 respondents that revealed some interesting insights:

            1. 46% of Americans claim their daily clothing choices don’t affect how they feel emotionally
            2. Only 22% of men believe in enclothed cognition, compared to 35% of women
            3. 43% of Americans believe the clothes they wear affect their performance at work

              Let’s unpack some of this data and look into just how much of a mental/emotional connection Amercians have with their clothing choices.

              Roughly half of Americans say they don't feel emotionally affected by their clothing choices

              About half of our survey respondents claimed they don’t feel emotionally affected by their clothing choices, even though studies consistently show that enclothed cognition is real. Are people simply unaware of how they’re being influenced by their clothing choices? 

              One interesting point to remember is that enclothed cognition requires you to believe the clothing you’re wearing has symbolic meaning. If our survey respondents aren’t required to wear uniforms, suits, lab coats, etc. for work, and don’t associate any meaning with their clothes, the phenomenon might not seem relevant to them. 

              Meanwhile, dressing casually could cause an employee to feel less focused and alert according to psychology professor and fashion psychologist Dr. Karen Pine. It’s safe to say your clothing impacts your thinking to some extent, whether you’re cognizant of it or not.

              43% of Americans feel their work attire affects their work performance

              Forty-three percent of our survey respondents said they feel like their outfit choice affects their work performance. Do people feel more productive or decisive when they dress up? If an employee’s attire impacts their work ethic or negotiating skills, corporate dress codes could be a good idea. 

              Nevertheless, more companies than ever before are encouraging casual dress codes. In fact, casual dress is now the norm at 50% of US companies. 

              The majority of American men don’t believe in the concept of enclothed cognition

              Based on our survey findings, there’s a stark difference between American men and women’s belief in the enclothed cognition phenomenon. Fifty-three percent of men claim they aren’t emotionally affected by their clothing choices, when in fact there is a proven connection to how clothes make them think and feel. Only 22% of men admitted that their daily outfit influences how they feel. 

              Meanwhile, women are more likely to believe what they wear for the day impacts their emotional/mental state, with almost 35% making the clothing-mind connection. 

              To Wrap It Up…

              Does your outfit choice impact how you approach situations and interact with the people? Our survey showed that 46% of people can’t wrap their heads around the fact that their emotions are affected by clothing, but 43% can admit their work performance is different depending on what they wear. Whether or not they’re consciously aware of it, people are following the enclothed cognition phenomenon.

              The bottom line is that enclothed cognition is a real phenomenon and we can use it to our advantage if we’re aware of it. Even if you don’t feel like hitting the gym, make the effort to change into your favorite workout clothes and see how you feel in an hour or two. Put on your favorite loungewear as soon as you walk in the door after a long day at work to mentally switch into a more relaxed state. Enclothed cognition isn’t going anywhere any time soon, so you might as well make the best of it.

              Methodology

              We used Google Surveys to analyze data resulting from asking two questions to a total of over 4,000 respondents. 

              Sources: The Atlantic | Science Direct | Forbes | Scientific American | Quartz | Curiosity.com | Vogue | Positive Psychology News | Digest BPS



              5 ways boxer briefs are getting smarter & snazzier

              There’s a consensus these days that boxer briefs are the essential men’s underwear cut, the default option that best serves most men’s needs, most days of the week. The boxer brief combines the support, comfort, and smooth invisibility under clothes of a brief with a fuller-coverage style most men prefer. 

              But as we like to obsess about here at Tommy John, there’s a lot more to a great pair of men’s underwear than just the cut. So many elements go into making a pair of underwear truly excellent: design, materials, and construction all influence how a garment feels against your skin, how well it adapts to your shape and movements, how quickly it dries, and (of course) how it looks on your body. 

              Some of this is a matter of personal preference - whether to stick with tried-and-true colors, for instance, or whether to opt for more assertive or even cheeky prints - but much of it is a matter of quality and thoughtfulness on the part of the brand, pure and simple. The more your underwear maker thinks about your boxer briefs, the less you’ll have to - because they’ll let you keep your mind on all the more pressing concerns of your day. 

              Here are just some of the latest trends in men’s boxer briefs that can help take a pair from basic to distinctive. Just like you. 

              1. A stay-put, no-pinch waistband

              You shouldn’t have to choose between a waistband that stays put and one that’s comfortable. A well-designed waistband will lie flat and stay in place without pinching, digging, or any irritation. The waistband should also feel smooth and soft, not harsh against your skin. And the construction should offer a smooth transition from the waistband to the rest of the garment, to avoid chafing. 

              Finer men’s boxer briefs strive for this balance, paying close attention to design, fabric, and fit to keep the waistband comfy, flat, and in the right place through a day’s worth of movements (and meals). 

              2. Assertive prints & colors 

              Men’s personalities come in all kinds, and their underwear should, too. Just as men’s socks have become more interesting and daring in recent years, better underwear brands now offer a much greater range than just the basic grey, blue, and black. Because sometimes you want to express yourself or your mood with a little more flair down there. 

              It’s now widely accepted that women aren’t the only ones who enjoy having a little creativity and fun in their underwear drawer. If your style is more conservative, prints in classic masculine colors and athletic-inspired color blocks are ways to add interest to your drawers without venturing too far out of your comfort zone. Seasonal patterns often incorporate a wink at humor and let you adjust your look throughout the year. Look for grown-up prints with an air of sophistication to keep it classy while also showing you know how to celebrate and have some fun. 

              3. No Visible Underwear Lines

              No VPLs - Visible Panty Lines - has been a staple feature of many women’s underwear styles for a long time, largely because of the preponderance of more fitted styles of pants, dresses, and skirts in women’s wardrobes that don’t jibe with bulky underwear.

              With more fitted styles in men’s pants (and many men simply cultivating their images more carefully in the social media age), “No VULs,” or Visible Underwear Lines, has become a practical virtue in men’s underwear, too. Look for innovative fabrics that combine a light, airy feel and quick-drying technology with durability and construction for that seamless look. 

              4. Innovative fly designs 

              Most men have grown up with the vertical fly as an unquestioned standard in underwear design. For many men, any deviation from this trusty standard may seem odd and take a bit of mental adjustment to accommodate. 

              However, while the vertical fly does ease bathroom access to the essential equipment, other fly designs allow this as well. And the truth is, the vertical fly is a relic of some now-outdated aspects of culture and men’s fashion, made for a time when extra layers of fabric wouldn’t be seen beneath more loosely cut pants. Furthermore, the vertical fly generally means less support, meaning you might need different drawers for the gym and the office. 

              Some men’s underwear has gone so far as to eliminate the fly altogether, allowing for greater support than the vertical fly design. Tommy John’s horizontal fly design aims for a perfect balance between innovation and tradition, optimizing the fly rather than eliminating it. This allows for better support and a smoother, less bulky silhouette under fitted pants than the vertical design.

              Such innovations in fly design are a smart companion to the consensus around boxer briefs as the go-to style for most men’s daily wear, providing all the features a modern man’s lifestyle demands: easy access, support, invisibility under fitted clothing and a sleek, comfortable close-to-the body fit.  

              5. High-performance fabrics for men on the move

              Whether you’re a frequent flier or a regular at the gym, lighter-weight fabrics that pack into small spaces, wick sweat, and allow your boys to breathe are a welcome upgrade in better men’s underwear. 

              Other benefits to these high-tech fabrics are anti-odor and antimicrobial properties, too. And multidirectional stretch allows for ease of movement. 

              These fabrics are a natural match for form-fitting boxer briefs with longer leg coverage, keeping you cozy, covered, smooth and supported, without sweating, overheating, or bunching.

              The bottom line

              The popularity of the boxer brief cut in men’s underwear, along with other changes in men’s lifestyles and fashion, has led to a host of welcome attention when it comes to men’s underwear design. 

              Even if you’re not an early adopter of every new gadget or trend, there is good reason to avail yourself of the benefits of these underwear innovations. Who doesn’t want to look and feel better every day? A great pair of premium boxer briefs is the sensible place to start.

              5 reasons to wear undershirts (beyond the 'classic cool' style)

              Every civilized gentleman understands the value of a good undershirt. It’s an essential wardrobe staple. And in fact, it’s wise to have several styles for different purposes and to tailor your choice of a specific undershirt to different kinds of top layers and needs. 

              But hey, we’re not born civilized. These days, it’s not uncommon for men to skip the undershirt and just wear a button-down. If that’s you, take our word for it - you don’t know what you’re missing.

              Enter the Tommy John guide to the virtues of the undershirt. Read on to gain a deeper appreciation of this seemingly humble clothing item. Once you realize how many handy purposes your undershirt is serving, you may even want to expand your collection to new styles, cuts, and fabrics.

              Not convinced yet? Read on to discover the top five reasons why undershirts are a key men’s style item.

              1. Sweat management

              Your undershirt’s role in sweat management can be broken down into two important functions. First, by intercepting sweat beneath your more formal outer layer, it protects your public appearance from embarrassing visible wet spots in areas perspiration typically accumulates, like your pits and back (not a great look if you’re otherwise ready to impress in a high-powered professional setting). 

              And by reducing body contact with your more formal outer clothing, your undershirt will also keep those items cleaner and extend their longevity. Fewer pit stains and reduced odor on your button-down shirts and jackets likely means less frequent (and less harsh) laundering, translating to longer lifespans for these more valuable clothing items. 

              2. To smooth out your appearance

              A proper, fitted undershirt that skims your body will help create a smoother silhouette under clothes. This will make your outer layer lay better and look more flattering. To ensure you get this benefit from your undershirt, opt for smooth, relatively thin fabrics with a bit of stretch (never baggy, bulky t-shirts!).

              3. For comfort

              Your undershirt can help maximize your daily comfort in a couple of ways. First, an extra layer can help keep you cozy and warm in colder weather and excessively air-conditioned buildings. Don’t hesitate to opt for a long-sleeved undershirt if you find you need an extra layer for warmth in wintertime. 

              A well-made undershirt in a high-quality fabric is also likely to be far more comfortable against your skin than a dress shirt alone. This makes sense if you think about it: your button-down dress shirt is meant mostly for appearances, whereas an undershirt is meant to be worn as a base layer right against your body. Button-down shirts have more elements that can irritate the skin, like more prominent seams, stiffer, harsher fabric with little if any stretch, and, well, buttons. A good undershirt is designed to be simple, smooth, cozy and comfy. 

              4. To ensure privacy

              Even if you’ve got a great chest, no one is looking for a peep show through your dress shirt. Keep your nipples and chest hair from showing through light color or lightweight warm-weather tops by layering an undershirt beneath for fully opaque coverage. 

              5. For an easy transition from clean to dirty work

              This is more a side benefit of undershirts than a primary reason to wear one, but it does come in handy sometimes. For those moments when you need to unexpectedly change a tire but don’t want to ruin your formal wear - or go shirtless on the side of the highway - stripping down to an undershirt can put you in just the right uniform for the job. 

              And taking off a button-down when you get home from the office transitions easily when you’re wearing an undershirt into a better-suited outfit for chopping vegetables for dinner, washing the dishes afterward, or taking out the trash.   

              The bottom line

              Undershirts serve an array of practical purposes in a man’s wardrobe. To get the best use out of your undershirts, always opt for high-quality fabric that controls moisture well and is soft against the skin. Choose fitted styles in smooth, less bulky fabrics for the best appearance under clothes. (Again - never, ever mistake a t-shirt for a proper undershirt!)

              You should also aim to include several undershirt styles in your wardrobe for different seasons and weather conditions, and to coordinate well with different outer layers. In particular, be sure to match the neckline of your undershirt to your top layer to ensure your undershirt doesn’t peek out. If you’re not wearing a necktie and will leave the top button or two of your shirt undone, a deeper V-Neck is the classiest, most invisible choice. 

              Final style tip: It’s best to match the color or shade of your undershirt to your skin tone so it all but vanishes under your clothes. For dark skin tones, a black undershirt is best. For light skin tones, go for white. For mid-range skin tones, you can go either way or opt for heather grey.

              For a selection of essential, precision-designed undershirts to complete your wardrobe, check out Tommy John’s premium offerings

              7 signs your bra just isn't working for you

              Suspicious your bra isn’t serving you as well as it could be? 

              So many women suffer with bras that fit them poorly, cause pain or discomfort, or create perpetual annoyances like slipping straps, moving bands, or itchy tags. Not to mention issues with functionality and appearance like inadequate support, strange shaping, lumpiness, etc. 

              The truth is that a good bra should basically disappear once you’re wearing it under clothes - to you and to everyone else. The more your bra calls attention to itself, the more likely it’s not doing its job the way it should be. 

              A great bra should keep you feeling well supported, comfortable, and confident in your appearance, so you can direct your attention to everything else going on in your world. 

              Here are the seven big warning signs your bra just isn’t working for you. 

              1. Your band rides up in back

              This is an incredibly common bra problem! In fact, it’s so common, many women don’t even know it’s an issue - they don’t have any idea where the band should lie across their back.

              In the front, proper band location is obvious: it should lie flat just below your breasts. When you turn around, though, the band should continue to appear straight and horizontal on your body, not curve upward between your shoulder blades.

              The band should provide most of the bust support you get from your bra. For this reason, it’s important it fits correctly. An oversized band, or one that has stretched out over time, will ride up in the back, abandoning its crucial role in supporting your breasts and leaving more of the work to your straps. This often leads to digging, pinching and pain in your shoulders.

              If your band is riding up, try using an inner band clasp to tighten up the fit. If that doesn’t solve it, then either your bra is stretched out and it’s time for replacement, or you need to consider a smaller band size. 

              2. Cup gaps

              When you stand up straight with relaxed shoulders, the tops of your bra cups should sit flush with your skin. If you have to pull your shoulders back or up to close the gap, then this is a sign that your cups are too big. 

              3. Feeling sweaty or hot

              Unless you work outdoors in the summer, your bra shouldn’t make you feel overheated, stifled or sweaty. If you experience this, it could be caused by a few problems: a too-tight fit is one possibility; poor-quality fabric and construction is another. 

              First, take measurements to ensure you’re wearing the right cup and band size. If that checks out, consider upgrading to a bra from Tommy John’s Cool Cotton collection. Both the Cool Cotton Lightly Lined Wireless Bra and the Cool Cotton Scoop Bralette feature quick-dry fabric that keeps you 2-3 times cooler than typical cotton, and the innovative perforated cup lining in the Lightly Lined Wireless enhances airflow for maximum breathability.

              4. Quadboob

              Unless you’re a character in a hot intergalactic romance novel, you probably aren’t going for a four-breasted look. Unfortunately, that’s a common symptom of wearing a too-small bra: quadboob. 

              Quadboob happens when breast tissue spills over the tops of the bra cups, dividing each breast into two - likely uncomfortable - sections. This is often accompanied by another problem: the center of the bra floating above your skin, rather than lying flat against it.  

              Both of these issues are signs of breast tissue looking for an escape hatch from too-small cups. In each case, part of your bra is desperately trying to capture the escaping boob, causing often painful and usually unflattering squishing and lumpiness. 

              If your girls are multiplying, it’s likely time to look for a larger cup size. A properly fitted cup should encase and cradle the breast without causing bulging (or magical multiplication).

              5. Uniboob

              Uniboob is the next-most-common phenomenon after quadboob when it comes to boob geometry problems. If your bra makes you look like you have a watermelon strapped to your chest, then you are a definite victim of uniboob. This condition is most associated with sports bra styles that compress the breasts in a single “shelf” space where they lose their individual definition. While this is less of a problem at the gym than at the office, the uniboob phenomenon is sadly spreading with the current popularity of bralette styles. 

              Many scoop-style bralettes don’t provide adequate cup definition or individual breast support to prevent this unflattering silhouette, especially for women with larger chests. Fortunately, Tommy John has solved this problem, allowing women of all cup sizes to enjoy the ease and comfort of bralette styles without risking a uniboob appearance: both our Cool Cotton and Second Skin Scoop Bralettes feature a hidden power mesh sling that lifts, supports, and separates. 

              6. Slipping straps

              Many women complain of frequently slipping bra straps. This can be incredibly annoying if it means you’re constantly having to fish around in your shirt for your straps, or worrying about them falling down and becoming visible under short-sleeved tops. 

              Chronically slipping straps are a sign either that your bra is aging - it has stretched out over time, causing the straps to loosen - or of a general fit issue, such as a too-big band or cups, leading to insufficient tension to hold the straps in place. If tightening the straps doesn’t seem to be working to prevent them from falling, one of these other fit problems is likely the culprit. 

              Some styles of bra may also be a poor match for your body shape. If you have this problem often and you’ve ruled out sizing problems, consider seeking out bra styles with straps set closer in on the shoulders. 

              If your bra straps are hard, narrow, or otherwise uncomfortable, you may be tempted to wear them too loose to avoid pain and discomfort. Wider, softer straps (featured in all of Tommy John’s bra styles) that distribute pressure across more fabric are the most comfortable and easiest to wear at the correctly fitted length. 

              7. Pain!

              Pinching, digging, irritation, pressure: pain can be a sign of many different bra problems, ranging from fit to fabric quality to design issues. Too many women believe pain is built-in to the experience of wearing a bra, and have given up hope for anything better. However, let’s be clear: any kind of pain is a definite sign that it’s time to break up with your bra. You do deserve better - a well-designed, well-fit, high-quality bra will never make you suffer. 

              This is why all of Tommy John’s bras are designed with comfort as a top priority, not an afterthought or a bonus feature for some styles only. You’ll find proof in the ease of our Lightly Lined Wireless Bras and Bralettes or the no-metal, flexible wire that adapts to your body’s unique shape in our Lightly Lined Demi. You’ll notice it in the wider, softer straps of all of our bras, the luxe softness of our Second Skin fabric collection and the breathability of our Cool Cotton offerings - and the incredible attention to design and quality in every Tommy John bra. 

              That’s why we can confidently call Tommy John bras The Most Comfortable Bras on the Planet

              The bottom line

              Whether it’s pain, discomfort, unflattering lumpiness and bulging, or migrating straps and bands, all of the above issues are likely to result in distractions from your busy day. Here’s a simple test: if you are finding yourself frequently adjusting your bra, it’s definitely not working for you. 

              Tommy John went into business because we believe that no adjustments should be needed when it comes to your underwear. First we solved men’s underwear design. Then we conquered women’s bras. Let us show you how supportive, comfortable, and stylish a great bra can be.

              Tidy Life, Tidy Mind: 11 Habits of People with Organized Drawers

              We all have that one drawer in our homes where all of the miscellaneous, don’t-know-what-to-do-with items seem to get thrown. Call it the junk drawer, the everything drawer, or some other name, it’s a place where clutter thrives. That’s all well and good, but the problems start to arise when all of your drawers start to resemble your junk drawer. When you can’t find your favorite pair of cozy PJ’s or no-show underwear because of all the stuff bursting out of your dresser.

              Well, who cares? Does having organized drawers really matter? In fact, it does. There have been many studies showing the benefit of organized surroundings on your wellbeing. Take a look at a summary of some of the findings below, or jump to the infographic with organizational tips.

              Physical and Mental Benefits of an Organized Home

              Living in a tidy and organized space can positively affect both your mind and your body:

              1. Get Better Sleep - The National Sleep Foundation’s “Bedroom Poll” found that respondents who made their bed every morning were 19% more likely to report a good night’s rest.
              2. Feel Less Stressed - A study from the Personality and Social Psychology Bulletin revealed that women who described their homes as “cluttered” had higher levels of the stress hormone cortisol than those who described their homes as “restorative.”
              3. Increase Your FocusScientists at Princeton found that clutter can reduce your ability to focus on tasks, as the visual cortex can become overwhelmed with irrelevant stimuli.
              4. Stay Healthy and Active - Researchers at Indiana University discovered that participants who kept their houses clean were healthier and more active than those who had messy homes.

              11 Organizational Steps You Can Take Today

              Maybe doing a complete “Marie Kondo-ing” of your entire home seems a little unrealistic, and that’s okay. Taking small steps to organize your space can lead to bigger life changes in time - you can start with just one drawer or small daily tasks! Below are some ideas to get started, inspired by those people who, somehow, keep their drawers and bedrooms completely organized.

              1. Empty Out and Declutter Drawers

              First things first, you need to see what you’re working with. Pull everything out of your drawers so you can see how much space you actually have. Couldn’t hurt to give the insides a quick wipe out too to get rid of any dust and gunk that may have accumulated over the months (or years).

              2. Label Drawers by Item or Season

              Next, get out that old label maker (or paper and tape in a pinch) and assign each drawer a specific category or item. For your dresser drawers, you could label them by season or by category, such as Socks and Underwear, Tops, Bottoms, Sweaters, etc. For desk drawers, you could have categories like Papers and Documents, Books, Office Supplies, etc.

              3. Fold and Separate Items

              Now that you have your drawers cleared out, cleaned, and labeled, you can start putting your items back into place. Don’t just throw them back in there though, you should make sure to fold clothes neatly and place items in a way that you can actually see everything you have.

              4. Put Away Laundry Right Away

              You now should have everything currently in your dresser drawers organized, but what happens when you need to do laundry? The key is to put clean clothes back in their drawers right away. If your basket is full of clean laundry, where is your dirty laundry going to go? Right on the floor. You’ll end up picking through your clean laundry for certain items, while the rest of your clothes get strewn around the room. All you need to do is build an extra 15–20 minutes into your laundry routine to make sure you completely finish the chore.

              5. Keep the Top of Drawers Clear

              The top of the dresser is often a main clutter culprit. It’s too easy to throw a spare sock, earrings from last night, and car keys on top of your dresser, and those random items eventually build up. You’ll have an easier time mentally visualizing your drawers being organized if the outside doesn’t look like a mess.

              6. Make Your Bed Every Morning

              As we discussed above, studies have shown that people who make their bed every day get better sleep. Making your bed is also key to helping you visualize your bedroom organization goals. There’s something about a crisply-made bed that makes a space seem so much neater. Plus, keeping your blankets pulled up helps you keep your sheets clean.

              7. Organize Your Closet by Color

              So your bed, laundry hamper, and dresser are all set, but what about the closet? For many people, the bedroom closet is a huge stressor, as it tends to accumulate more clutter than almost anywhere in the house. The first step to take in dealing with the closet is to organize your clothes so you can actually see everything you have. Sorting by color is a great way to keep track of everything and makes putting together outfits in the morning that much easier.

              8. Utilize Attractive Storage for Linens

              In addition to clothes, bedroom closets tend to attract spare blankets, pillows, sheets, and random other pieces of bedding that you probably didn’t even know you had. To clear out these bulky items, purchase a couple of large wicker baskets or storage containers. Folding and storing your linens in these baskets will add a much more polished look to your room, and allow you to clear up valuable closet floor space.

              9. Follow the “6-Month” Rule

              Though not everything in your bedroom needs to necessarily “spark joy,” frequent purging is essential. Think about it, if you have too many clothes to fit in your closet and dresser drawers or too many linens to fit in your new baskets, what do you do with that stuff? The easiest way to handle this is to adhere to the “6-month” rule. If you haven’t worn that piece of clothing or used that blanket in 6 months, it’s time to toss it.

              10. Stick to Just One Junk Spot

              You’re only human, so allow yourself one, but just one, junk spot. This could be one of your desk drawers or one storage basket where you toss things that don’t have a dedicated place in your bedroom. However, the 6-month rule applies here too. If your junk spot starts to overflow, it’s time to purge it.

              11. Create a Weekly Cleaning Schedule

              Ideally, bedroom organization is a daily habit. You clean up as you go and place things where they should be. However, it may take a while before these tasks become habits. If that’s the case, you can create a weekly cleaning checklist for yourself. Include tasks like Fold and Put Away Laundry, Clear off Top of Dresser, Re-Sort Closet Clothes, etc.

              Take a look at the infographic below for a visual guide to these simple bedroom organization habits:

              And, that’s really all there is to it! By following these habits of people with organized drawers, you can make small, daily steps toward tidying up your bedroom and reaping the mental and physical benefits of an organized space. For underwear and apparel that you’ll never want to purge, make sure to visit Tommy John.

              Should you deep six those old briefs? Probably. Here's why

              Are you hanging onto an ancient pair of briefs? Are they threadbare, saggy, or just plain out of style? Wondering if it’s time to finally let them go? 

              Many women hold onto undies that are practically antique for reasons that are sometimes quite sensible, sometimes mysterious, and sometimes hard to pin down. However, much like leftovers in the back of the fridge, once you start to wonder whether your old briefs are past their expiration date, the answer is most likely yes.

              As with any major life change, though, it can help ease the fear of transition if you understand why you’re hanging onto them in the first place. This can help you understand the role these aging undies have played in your wardrobe and your life, and smooth the path forward as you prepare to replace them. 

              Here, then, are just some of the reasons cited by real women clinging to underwear more fit for an archaeological dig than actual wearing - and some handy tips to ease the stress of letting go.

              They feel irreplaceable

              Maybe you really like briefs, but assume you’ll never find a decent replacement since they’re so old-fashioned. Surprise! There are many great reasons why women like this underwear cut - that’s why they’re coming back in fashion, much like high-rise jeans. Once disparaged as unattractive “granny panties,” many young women are rediscovering a style known for comfort - and the flattering way they highlight your natural curves. 

              You’ll now find many chic modern brands offering briefs in splashy and sophisticated colors and indulgent fabrics - see Tommy John’s Second Skin Brief and great-for-travel, feather-light Air Mesh Brief. The cut pays homage to a cut associated with retro pin-up glamor (especially in high-waisted styles), while serving contemporary women’s desire for full-coverage comfort and security at the same time. 

              They symbolize comfort and security

              Lots of women hang onto stretched-out, thinning old panties the way many people, both men and women, hold onto old t-shirts. They’re familiar, and also super-soft from so many wears and washes, providing a sense of comfort on both psychological and physical levels. 

              But the truth is underwear aren’t like old broken-in tees: because they rely on stretch to fit properly, they don’t age well after a certain point. Instead, they get saggy and stretched-out and lose their elasticity. This can make them bunch uncomfortably - and in unsightly ways, too - under your clothing. Thinning fabric can make elastic chafe against your skin. And lower-quality fabrics often pill or fuzz in unsightly ways with many washes. Briefs especially may be prone to sagging and bunching if they’re ancient, because their more generous cut includes a larger quantity of fabric.

              Think about it: are those old briefs really as cozy on your body as you think they are? Or are they just pleasantly familiar? Maybe it’s time to thank them for their trusty service and send them into a well-deserved retirement. 

              And if you’re looking for a replacement, Tommy John’s got you covered. For luxe softness and comfort right from Day 1 - no “breaking-in” period required - look to panties in our Second Skin fabric collection. With silky soft, micro modal fabric that will never pill or fuzz, you won’t regret making the switch.

              They don’t need adjustment

              Briefs provide ample coverage in front and back, with waistbands and leg openings at or very close to your body’s natural creases. This makes them very comfortable to wear when you’re moving, and less likely than skimpier styles to move around or migrate to places where they might cause discomfort or show through clothing. 

              If you’ve relied on briefs to dodge the risk of wedgies and other problems associated with migrating fabric, there’s a chance your ideas of fit and function come from lower-quality brands with poorer performance caused by less-than-precise design. 

              All of Tommy John’s underwear offerings - ranging from our Women's High-Rise Brief to our Women’s Cheeky to our Women’s Thong, and beyond - are designed first and foremost to stay put, comfortably, with No Adjustment Needed. We accomplish this through doting attention to the three Fs - fabric, fit and function - to create panties that work for real women, hour after hour, day after day. 

              Think your commitment to comfort means you’ll always be a briefs gal? That’s cool, we love briefs too. But we guarantee all of our underwear cuts are just as comfy as our briefs - and likely even comfier than those old ones you’ve been clinging to for too long. 

              So go ahead, hold us to our word. Try out a boyshort, cheeky, or even a thong. Take them out for a test-drive. And if you aren’t 100% thrilled with your first purchase, our Best Pair Guarantee means you can return them risk-free within 30 days - that’s right, even after wearing them.

              High-rise women's underwear: 5 situations where you seriously need it

              Each extreme end along the spectrum of women’s underwear cuts has its devotees and its detractors, all denouncing and decrying or extolling and exalting the style in their sights with equal passion. 

              Some say the thong is a horrid invention meant to torture the wearer with crack-invading fabric that irritates and annoys. Others argue high-waist briefs are nothing more than “granny panties” whose days in the fashion spotlight are long over and for good reason: they’re shapeless and baggy, stodgy and conservative, with little sex appeal and their own discomfort issues when they bunch up under clothes. 

              At Tommy John, we think all of these negative judgments go too far - since anyone who thinks thongs can’t be comfy obviously hasn’t tried our feather-light Women’s Air Mesh Thong. Ditto for partisans who equate all high-rise briefs with sagginess, bunching and antiquated style - they’ve clearly never had the pleasure of slipping into the Tommy John Women’s Second Skin High Rise Brief. With fresh color options, luxe fabric that’s silky soft against the skin, and a stay-put design that never needs adjustment, there’s nothing old-fashioned or fussy about these gorgeous panties. 

              The truth is, underwear is a very personal choice and there are good cases to be made for a variety of cuts. Great design, premium fabric, and a perfect fit can make all the difference in whether a cut works for you (or really doesn’t). After that, it all comes down to personal preference - and knowing what style of underwear works best for a given situation. 

              Whether high-rise panties are already your go-to style or you’re considering trying out a pair now that you have a trusted purveyor of all things “under” (Tommy John, of course), read on to learn the five situations when women’s high-waisted panties will outshine all other cuts.

              1. As a panty-line-free thong alternative

              Many women think that a thong is a necessity to remove the risk of VPLs (visible panty lines) under form-fitting dresses and pants. It’s true that thongs do this job very well, but - great news for women who don’t love thongs - so does the total opposite cut on the other end of the panty spectrum! (Amazing, right?) 

              High-rise briefs with full-coverage bottoms place their waistbands and leg openings in the natural creases of your body. This means that as long as they fit well, they are often just as effective at disappearing under clothing as thongs, without getting all up in your business (ahem, rear) the way thongs do - very welcome news if that’s not your thing, but a smooth, sleek look is. 

              Don’t reserve high-waist briefs for just under body-hugging dresses and pants. While many women don’t realize it, almost any dress can reveal panty lines if the fabric drapes a certain way and doesn’t play nice with your underwear. So consider high-waist briefs a great go-to panty choice under basically any dress at all. 

              2. To avoid plumber’s crack

              Obviously, a higher cut at the natural waist means high-rise panties are great at covering your crack when you bend over. While most of us don’t want to share a peek at our anatomy or our panties in this situation, a glimpse of the top of your panties is probably preferred over the alternative - and can go unnoticed if they’re a similar color to the pants. 

              Just make sure the waistline of your pants isn’t too low for your high-rise underwear, or you could share more information with spectators than you want to. 

              3. With high-waisted bottoms

              High-rise briefs are an obvious coordinating choice for wearing under high-waisted pants and skirts. Matching the waistline of your underwear to your outerwear is a solid way to avoid making unseemly adjustments throughout the day as you move. 

              Another good reason to coordinate under and outer- wear in this way is simply to create smooth, consistent lines in your look. 

              Finally, you’ll appreciate your own consistency and feel ultra put-together and with-it when you pay attention to this kind of detail. Sometimes there’s value to going the extra mile for style - even if you’re the only one who knows it!

              4. To accentuate your waistline

              Whoever believes that high-waisted briefs can’t be sexy is ignoring all those oh-so-glamorous post-war pin-up beauties that continue to inspire feminine fashion in retro chic style today. 

              Well-fit briefs are actually inherently flattering to a woman’s figure because they follow her body’s shape, accentuating the natural waistline and hugging her curves with continuous coverage that hits at natural creases beneath her cheeks. 

              This is the same reason high-waisted pants are back in style: because there’s nothing more attractive or stylish than a woman’s natural figure. 

              5. For comfort and security 

              Many women opt for high-rise briefs because they find them the most comfortable underwear choice, providing fuller coverage and a greater sense of security under clothes. That comfort and security can be physical and psychological. High-waist briefs provide tummy-smoothing coverage that doesn’t cut into the belly on period days, post-pregnancy, or anytime a woman might be feeling bloated or just wants to avoid a waistband across her stomach. 

              And for a more secure feeling at the gym, for women who prefer to wear underwear with leggings, high-rise panties are the best option. The fuller coverage and more cinched waistband at the natural waistline helps to keep them in place with lots of movement. And they’re the only style of underwear beside a thong that won’t show visible panty lines under form-fitting leggings, since they hit at those natural creases of your body.

              The bottom line

              There are plenty of situations where high-rise briefs are a perfect choice, for their beauty and function alike. With a nod to retro style and glamor, this cut has been reimagined as a practical, comfy, and alluring choice in panty styles for the modern woman. 

              To find the best women’s high-rise briefs on the planet, look no further than Tommy John’s - in a range of premium fabrics ranging from feather-light Air Mesh to everyday Cool Cotton, to luxuriously soft Second Skin.

              The 4 loungewear seasons: Staying comfy & classy year-round

              If you haven’t been keeping up, loungewear is the downright amazing clothing trend that combines casual comfort and luxury. This is attire that takes you from a cozy evening at home through a great night’s sleep to an indulgent brunch with friends the next morning. 

              Imagine the softness and ease of pajamas and sweatpants, but exponentially classier and more stylish, with luxe fabrics and refined details that elevate relaxation to an art form.  

              Maybe you’ve dipped your toe into this fabulous, practical, and oh-so-cozy fashion trend with a piece or two you now practically live in. Perhaps you’re finally convinced loungewear is really the life upgrade it claims to be, and you’re ready to expand your “third wardrobe” to carry you through all four seasons with effortless style. 

              Ready to jump in? We’ve put together a complete guide to four seasons of loungewear. Because luxe lounging never goes out of style, no matter the weather. 

              1. Spring

              Men

              For a sporty lounge look as spring sets in, opt for the Second Skin Lounge Short Sleeve Colorblock Henley. Imagine the ease and comfort of a favorite broken-in t-shirt with class for days. It’s even suitable for leaving the house, should the need arise. Pair with the Second Skin Lounge Jogger in a coordinating solid color or matching Colorblock

              Or for a more refined Spring lounge look, go for the Second Skin Lounge Henley with Piping in a lighter or brighter color to reflect the season. Pair it with the matching Second Skin Lounge Jogger with Piping or opt for the Jogger bottoms in a coordinating solid color, if you’re going out. 

              Pro loungewear tip: mixing and matching Solid color pieces with ones featuring Colorblock and Piping detail can be a way to de-emphasize the pajama look and dress up your loungewear ensemble if you’re heading out of the house. 

              Women

              When it’s warming up but there’s still a chill in the air, opt for the Women’s Lounge Henley for cozy (but not overkill) coverage on top. Check out bright and breezy solid-color hues that will help you and everyone around you perk up from winter hibernation. Depending on the weather you can opt for shorter or longer loungewear below - Tommy John’s Women’s Lounge Short and Women’s Lounge Jogger both come in Solid, Colorblock, and Piping detail style options. 

              2. Summer

              Men

              For an easy day at home, all you need in the summer is a premium Tommy John Tank undershirt on top, paired with the Second Skin Lounge Short. Far more civilized than spending the day in an old pair of baggy boxers, cut-off jeans or your current boxer briefs, but with exactly the same comfort and ease. The Second Skin Lounge Short features functional pockets for keeping everything you need close at hand throughout the day. 

              Women

              Oh the simplicity of summer, where getting dressed is barely necessary - especially if you’re just hanging around the house. For a perfect loungewear take on the season, choose the Women’s Lounge Tank in an assertive bright color or a refined pastel. Slip into the Women’s Lounge Short (offered in a variety of solid colors, sporty Colorblock or with elegant contrast Piping) and you’re good to go. Just like the Men’s Second Skin Lounge Short, Tommy John’s Women’s Lounge Short doesn’t skimp on important features, like functional pockets, that can help take your look through more of your day with practical ease.

              3. Fall

              Men

              Fall lounging calls for long sleeves in a sporty Colorblock style, or mix and match Colorblock and coordinating solid color styles on top and bottom if you’re heading away from home. The Second Skin Lounge Henley and Second Skin Lounge Jogger both come in solids and Colorblock options to fit the bill with ultra ease and style. 

              For an expanded fall wardrobe in a more casual lounge style, nab the Second Skin Lounge Hoodie with Contrast Stitch detail for another top option to pair with the Jogger.

              Women

              The Women’s Lounge Henley Dress is essential fall loungewear, combining flattering, fitted classic style with total comfort and ease. Pull on the Second Skin Triangle Bralette and you’ll be ready to head out while barely noticing you’re wearing a bra. Pair with a scarf, black leggings, the Women’s Second Skin Ankle Sock, and high boots or booties for an outfit pitch-perfect for an easygoing brunch with the girls. 

              Another great outfit option for fall is to pair the Women’s Lounge Henley with the Women’s Lounge Jogger. Go for autumnal solid colors, the athletic-inspired Colorblock style, or choose Piping detail for a more tailored look. 

              4. Winter

              Men

              Time to layer up! Start with a Tommy John premium fitted Undershirt - we recommend the Crew Neck or High V-Neck with short sleeves for more coverage to keep the cold out. Then pull on the Second Skin Lounge Hoodie and Second Skin Lounge Jogger for ultra coziness without sacrificing style. Functional pockets keep necessities close at hand so you can go about your whole day in luxe comfort and style. Stay toasty and classy head-to-toe by adding the Second Skin Sock, in the same luxe fabric as our loungewear.

              Women

              Layer the Women’s Lounge Crew Neck Sweatshirt over the Women’s Lounge Tank for ultra coziness and warmth. Pair that top combo with the Women’s Lounge Jogger. (Comes in Solid, Colorblock or with contrast Piping detail. Go with Piping for a more pulled-together look if you’re heading out to brunch, or Colorblock for a sportier take on the style.) Keep your toes snuggly with the Women’s Second Skin Ankle Sock in our incredibly soft, luxe fabric.

              The bottom line

              Today’s more casual lifestyles make loungewear an essential addition to your closet, allowing you to enjoy the comfort and luxury you crave with a more chic look than sweatpants or pajamas. Follow the guide above and relax in style year-round, thanks to Tommy John’s premium loungewear pieces for men and women of substance. 

              How to Practice Mindfulness for Better Sleep

              If you’ve been consuming any form of media the past few years, you’ve definitely heard the term “mindfulness” thrown around. It feels like everyone’s mentioned the buzzword at some point, whether it’s a coworker, family member, or your favorite podcast host (even Joe Rogan had an episode about it). So, how can you practice mindfulness to help you get a better night’s sleep?

              Even though the concept of becoming more mindful is nothing new, it’s popular in mainstream culture because people are more stressed out than ever before. More stress means less sleep. 

              In fact, 35% of adults don’t get enough sleep (that is, at least seven hours per night) according to the CDC. The fact that your iPhone is basically an extension of your hand isn’t helping. Our constant connection to our devices (plus societal expectations to work around the clock) make it hard to shut off our brains before bed. Thankfully, mindfulness exercises can help.

              How Mindfulness Promotes Healthy Sleep Patterns

              Even skeptics of the buzzy mindfulness trend can’t argue with the science behind it. According to the National Sleep Foundation, mindfulness techniques create physiological changes that are similar to those that occur when your body is in the early stages of sleep. These are the kinds of bodily changes that prepare you for deep sleep:

              1. Your pulse slows
              2. Your blood pressure drops
              3. Your cortisol (stress hormone) levels decrease

                Not only are you able to improve the quality of their sleep each night, but you’ll reap the rewards of healthier sleep patterns, which include:

                1. Increased focus during the day
                2. Improved memory and problem solving skills
                3. Less obsessing/ruminating
                4. Better regulation of metabolism 
                5. More stable mood and higher emotional intelligence

                  It’s hard to find a reason why someone wouldn’t at least try one mindfulness activity to improve their nighttime routine. The ones we chose are simple to do and don’t take much time, so even the busiest insomniacs can give them a whirl.

                  Mindfulness Exercises to Try

                  Sometimes choosing a mindfulness exercise that will work is a daunting decision in its own right. Why bother? After all, some people try dozens of meditation techniques but end up more frustrated when they don’t experience the positive effects they expected. 

                  Putting your pen to paper is one foolproof way you can force yourself to guide your mind and fall asleep faster. Plus, studies prove the effectiveness of writing to help ward off sleeplessness. A simple breathing exercise is also an easy way to become more mindful before bed. Try one (or all three) of these activities, guaranteed to steer your mind away from your over-scheduled work week.  

                  Box Breathing 

                  Also known as square breathing, box breathing is one of the quickest and most reliable ways to reset your breath (and your brain) at the end of the day. It’s also the go-to breathing exercise of the Navy SEALs, so you know it must be the real deal. Not only is this breathing practice designed to help people remain calm in stressful situations, it’s also perfect for chilling out before bedtime.

                  Instructions:

                  1. Find a quiet, tech-free space without distractions.
                  2. Set a timer for 1–3 minute intervals, pausing briefly before starting a new interval of continuous deep breathing.
                  3. Before you start the process of breathing, decide if you’d rather use your finger to trace the square, or place one hand on your chest and the other on your lower stomach to feel the air entering and leaving your body.
                  4. Breathe in for 4 seconds, completely filling your lungs.
                  5. Hold your breath for 4 seconds.
                  6. Exhale for 4 seconds, being sure to expel every last bit of air.
                  7. Hold your lungs empty for 4 seconds.
                  8. Repeat as desired.

                    Benefits:

                    1. Reduced worry and anxiety
                    2. Increased circulation
                    3. Increased mental clarity
                    4. Improved ability to manage stress

                      Five Senses Reflection

                      There are plenty of guided meditations focused on the five senses that are designed to bring you back into the present moment. Some of these focus on eating a small piece of fruit, like a raisin, while some encourage observation-focused walks outside. This five senses writing exercise is focused on reflecting on a positive experience. 

                      Pick one memory from the recent past (preferably the past week) that was a positive experience for you. By reflecting on it, visualizing it, and feeling each detail according to the five senses, you’ll slowly transition your mind into a more meditative state.

                      Instructions:

                      1. Set a timer for 10 minutes. Choose a positive memory and start to recreate it in your mind. 
                      2. Visualize and record all the details of the memory. For example, if you’re remembering a dance routine, think about each of the dancers’ individual steps, their facial expressions, and the volume of the music.
                      3. Any time you find yourself losing focus, acknowledge the distracting thought, embrace it, and then let it go. Patiently return back to your story rather than letting unrelated thoughts frustrate you.

                        Benefits:

                        1. Centers and grounds you
                        2. Reminds you to be mindful of the positive details of life 
                        3. Clears your head and frees up mental energy for the next day

                          Gratitude Mapping Exercise

                          A mind map is a great tool for becoming more aware of one’s thoughts and emotions. It also allows you to take a topic or theme (in this case, gratitude) and break it into smaller or more specific ideas.

                          When you direct your thoughts to focus on all the little things you have to be grateful for, it’s an instant mood booster before bed. So, slip into your most comfortable PJ pants, cozy up on the couch, and whip out a pen to get started.

                          Instructions:

                          1. Find a quiet, tech-free space.
                          2. Take a series of deep breaths for at least three minutes before you begin writing.
                          3. Set a timer for 10 minutes. Record everything that you are thankful for within each category. Be as specific as possible and focus on the feeling of gratitude as you’re writing.

                            Benefits:

                            1. Decreases stress
                            2. Declutters mind and blocks negative thought patterns
                            3. Increases awareness of all the positive things already in your life

                              Additional Tips for Practicing Mindfulness

                              If you’re not a fan of writing and you’re still feeling pretty cynical about this whole mindfulness thing, you can still do the bare minimum. Ease yourself into creating a mindful bedtime routine by following these tips.

                              Dress to Destress 

                              Use enclothed cognition to your advantage. Many people are familiar with the idea that dressing in a power suit can make you feel more assertive at work, while hanging around in workout gear motivates you to exercise. The same idea applies to wearing comfortable clothes to help induce a more relaxed mental state. When you change into pajamas or loungewear, you’re subconsciously telling yourself it’s time to wind down for the day.

                              Manage Screen Time

                              Americans spend most of their waking hours in front of screens. The least you can do is remove them from the equation right before bed. As you’ve probably already heard, our devices emit an artificial blue light that can inhibit the release melatonin, which can interfere with the body’s natural Circadian rhythm

                              Limit yourself to simple technology-free activities in the hour before you go to sleep. If an hour sounds like too much, start with at least 20 minutes. If you’re truly desperate to scroll Instagram right before closing your eyes, try switching your iPhone to its night shift setting.

                              Here are some other easy ways to go device-less before you call it a night:

                              1. Reading a novel
                              2. Doodling or coloring 
                              3. Stretching and/or yoga
                              4. Drinking tea
                              5. Taking a bath or shower
                              6. Listening to music

                                Mindfulness is not one size fits all. As long as the exercises you’re doing have a calming and therapeutic effect, you can’t go wrong. It might take some time to figure out what works to get you in the mindset for a full night’s sleep. Be patient with yourself. 

                                Remember that mindfulness is ultimately a form of self-care. Indulge in some quality pajamas or luxe loungewear, and enjoy the tech-free time that your mind deserves at the end of the day. Focus on how these mindfulness practices make you feel good, and before you know it you’ll be incorporating them naturally into your nightly routine.

                                15 Comfy Valentine’s Day Pajama Party Ideas

                                Valentine’s Day is almost upon us, so you better be getting ready for expensive dinner reservations, sickly sweet Hallmark love cards, and learning how to keep a dozen roses alive in the winter. Or, you could go another route and host a Valentine’s Day pajama party. Instead of trying to live up to the typical V-day expectations, relax and unwind with a night in while spending quality time with your friends, partner, kids, or anyone else special in your life. Below are our top ideas for throwing a Valentine’s Day pajama party this year.

                                1. Pajama Party for Couples
                                2. Galentine's Day Pajama Party
                                3. Pajama Party for Kids

                                  A Romantic Evening for Two: Valentine’s Day Pajama Party Ideas for Couples

                                  Instead of stressing about a fancy dinner and getting the perfect gift, celebrate your relationship from the comfort of your own home this Valentine’s Day.

                                  Indoor Picnic

                                  Once you change into your comfy clothes, get a blaze going in the fireplace (or a video on the TV!) and settle down on the living room floor for a winter picnic. Sharing a cozy meal in front of the flickering flames is very romantic, and you don’t have to worry if you spill on your PJ’s. Put down a blanket to add to the picnic theme, and choose a spread of appetizers and small bites that you both can easily snack on.

                                  Fondue It Up

                                  To make the night extra special, pull out all the stops and make something that you normally wouldn’t. Fondue restaurants are popular on Valentine’s Day, so skip the hustle and bustle and bring the fondue to you. If you want to go all out, you can prepare both a savory cheese fondue and a sweet chocolate fondue. Getting the bite-size dipping foods ready is a fun bonding experience with your special someone, and you can surprise each other by choosing interesting flavor combinations.

                                  Movie and a Massage

                                  Once you’re stuffed full of melted cheese and gooey chocolate, throw some cushions onto the floor and settle in for a romantic movie. You could always choose a classic tear-jerker like “The Notebook” or “Titanic,” or something that has a special meaning in your relationship. Touch is one of the most important ways to show your love for someone, so offer your partner a foot or back massage during the movie. 

                                  Themed Gifts

                                  Either before or after the movie, take a few minutes to exchange meaningful gifts with one another. Since it’s common for people in relationships to feel anxious about gift-giving, talk about the type of gift you want to give one another beforehand. You could specify a maximum price for the gift, or if it has to be homemade, or have special significance for something that happened in your relationship. Deciding on a specific theme beforehand allows you both to get creative and really put thought into each of your gifts instead of just relying on the usual chocolate and flowers.

                                  Gratitude Lists

                                  This activity could be a part of your gift-giving or a separate task you do together during your V-day night in. One of the keys to a healthy relationship is feeling empathy and gratitude toward your partner, so take a few minutes to write down exactly what you are grateful for in the other person. This could be a specific small thing you’ve noticed they do for you every day or something you really admire about them. Especially in long-term relationships, it can be easy to forget how special your bond is. A comfortable night in will help you get back in touch with your partner.

                                  A Galentine’s Night In: Valentine’s Day Pajama Party Ideas for Friends

                                  As we learned from Leslie Knope, celebrating friendships on this day of love is just as important as romantic relationships. Whether you’re single, committed, or something in between, here are some ways to have a Galentine’s night in. Showing up in your favorite pajamas is, of course, required.

                                  Dessert Potluck

                                  Instead of placing the chocolate burden on the host, each Galentine’s attendee can bring one special gourmet dessert. If you have indecisive friends, you can always assign each person a dessert to bring to make sure there’s an even balance. Some Valentine’s Day-themed sweets you could try out include:

                                  1. Marshmallow sprinkle pops (recipe above)
                                  2. Chocolate-dipped strawberries
                                  3. White chocolate mousse cups
                                  4. Peanut butter pretzel hearts

                                    For bonus points, ask each guest to bring a bottle of wine that best complements the flavors of their dessert. Not only is this a nice touch, but it also ensures there is exactly enough wine for each attendee.

                                    Wine Blindfold Test

                                    Speaking of wine, can you actually tell the difference between a pricey pinot and a $3 bottle from the gas station? Find out with the wine blindfold test. Though this activity does require a little more work for the host, it’s a lot of fun for everyone involved. Have each of your friends contribute a few bucks, then go out before the night of the party to buy some bottles of wine at various prices. Then, have each person do a blind taste test and rate how expensive they think the wine is. The winner gets to keep the fancy bottle to themselves for the night!

                                    DIY Chocolate-Strawberry Face Masks

                                    Not only are strawberries delicious, but they are actually good for your skin as well. Treat your face to a little dessert by slathering on this DIY chocolate and strawberry face mask. All you have to do is blend up some strawberries, then mix in a few scoops of cocoa powder, yogurt, and honey until it’s the right consistency. Leave on for 20 minutes or so then wash it off. If a little makes its way into your mouth in the process, that’s fine too.

                                    Love-Themed Nail Art

                                    Settle down  in front of your favorite movie and indulge in some Valentine’s nail art. A classic red or pink is always a good look, and there are plenty of nail stickers to make use of if you’re not the nail polish type. You can also pick up some white and pale pink nail pens and try freehanding those Pinterest designs you’ve been eyeing.

                                    Love Poem Secret Santa

                                    Let’s not forget the reason you all came together for this pajama party - to celebrate the love you have for one another. Write each person’s name on a slip of paper, and have your friends draw a random name. Everyone will spend some time writing a poem or short message about why they are grateful for that friend and what they admire about them. You can make it funny if you want, and  though there will definitely be nervous giggles this is a great way to express your love on Galentine’s Day.

                                    It’s Sugar High Time: Valentine’s Day Pajama Party Ideas for Kids

                                    Valentine’s Day can be a tough holiday for kids to fully appreciate, as it’s usually focused on either romantic expressions of love or as an excuse to eat a lot of chocolate. Below are some ways to ensure your kids have a great time but also learn about the importance of expressing love to their family.

                                    Get Ready to Party

                                    If you have time beforehand, purchase some comfy Valentine’s Day PJ’s or accessories. It’s a great way to make the pajama party extra special. These could be heart-themed flannels for the kids, or some fuzzy pink socks and red slippers. You could also stock up on V-day decor like couch pillows and throw blankets.

                                    Marshmallow Sprinkle Pops

                                    Let your young ones help you make this tasty after-dinner treat. Be sure to stock up on all the best Valentine’s Day-themed toppings, such as cherry syrup and heart-shaped sprinkles. All you have to do is melt the chocolate in the microwave and put the marshmallows on the popsicle sticks, and the kids can take care of the rest.

                                    Family Love Cards

                                    Once they’re sufficiently hyped up on sugar, have your kids make a Valentine’s Day card for each member of the family - pets can count too! Ask them to write down (or tell you so you can write) what they love about each person, and draw them a picture that they think that person would like. Then each family member can take turns reading their cards aloud. We’ve included easy, foldable heart cards below to get you started. Be sure to print front-to-back to make sure the pattern is on both sides:

                                    Musical Hearts

                                    If your kids are getting a little antsy, it’s time to break out this holiday favorite, which you’ll want to prep beforehand. Cut out 20–25 large paper hearts, and write a task on each of them with marker. These can be things like:

                                    1. Sing “Mary Had a Little Lamb”
                                    2. Give your sister a hug
                                    3. Do your favorite dance move

                                      Place the hearts face down on the ground in a circle, and have the kids walk around the circle just like musical chairs. Pump that Valentine’s Day playlist, and when the music stops they’ll pick up the heart they were standing on and do the task on the back. Once they do the task, they can pick a small treat.

                                      Settle in for a Movie

                                      Once you’ve exhausted your supply of treats and games, it’s time to hit the couch for a kids movie. This could be a classic like “Be My Valentine, Charlie Brown,” a Valentine’s Day special like “Elmo Loves You” or “Barney: Be My Valentine,” or even a romantic Disney movie such as “Enchanted” or “Beauty and the Beast.” If the kids aren’t too sleepy after, you can ask them how the characters in the movie showed that they loved each other. 

                                      This day of love doesn’t have to be about grand gestures or breaking the bank on fancy gifts. Instead, spend warm, quality time with your loved ones and make the night truly special. All you need is a snug pair of PJ’s and a few activities up your sleeve. Be sure to visit Tommy John for all your comfy clothes and underwear needs this Valentine’s season.

                                      Business Clothing Etiquette Around the World

                                      We all know that clothing equals confidence — and this is especially true in the business world. Whether you’re negotiating a big deal or taking out a client, it’s important to strike a balance between appropriate and fashion-forward.

                                      The thin line between dressing for success and dressing with excess is even more blurred when your business takes you abroad, where varied cultural norms and dress codes come into play.  With varying climates, religious factors and long-standing historical traditions, things can quickly go south by simply making a bad first impression. 

                                      Check out our quick guide on what business attire to wear by country — so you’ll know if showing up to that big meeting in a button down will make you look professional or passé. 

                                      Clothing by Continent

                                      Asia

                                      Business attire varies greatly across Asia’s many countries. Russia, China and India all have very different dress codes — all while being titans in business around the world. 

                                      In China, it’s best to follow Kendrick Lamar’s advice and “be humble.” Stick to formal business attire, full suits with muted colors and closed-toe shoes. It’s also a best practice to keep jewelry to a minimum, wearing only a nice watch and a wedding band. Women should consider natural-looking makeup and skirts/dresses that go below the knee.

                                      When visiting Russia, stay conservative and formal with your business wardrobe. Men and women typically wear full suits. Keep your jacket on during meetings and never put your hands in your pockets, as it’s considered  rude during negotiations. 

                                      India — which has one of the fastest-growing economies in the world — is no stranger to international business. While not as formal as Russia and China, suits are still encouraged, but you can often get by just wearing slacks, a button-down, and a tie. During the summer, businesspeople tend to dress more casually, opting for linen and ditching jackets and ties.

                                      Africa

                                      One of the most culturally diverse places on the planet, Africa has a myriad of traditions that vary from country to country and region to region. When talking about business, though, dress formally unless a professional suit isn’t appropriate for the activity. 

                                      When doing business in Africa, there are subtle social cues and traditions, like having a soft handshake or your body language, that are just as important as appearance. 

                                      Europe

                                      Business attire across Europe can range from casual to formal. Over the last decade, Europe has gotten more casual with its workplace dress code, opting for comfort over formality. 

                                      Formal attire is typically reserved for specific industries like finance, or for special occasions and meetings. You can get away with a nice dress or button-down shirt on most days, although the standard may vary between countries.

                                      North America

                                      Whether you are in the U.S., Mexico or Canada, very little changes when it comes to business attire. You will find a range from casual to formal depending on industry and seniority, but you can almost never go wrong with business casual.

                                      In each of these three countries, the degree of formality will vary by region and weather patterns. If you are in a busy metroplex you’ll often find that formal attire is the norm, whereas coastal cities like Los Angeles have a much more casual approach to workwear.

                                      South America

                                      In this fashion-conscious continent, you’ll find varying degrees of flair and formality. It’s best to dress conservatively in a full suit, but don’t hesitate to add a bit of flair with jewelry, be it a nice watch, earrings or necklace. 

                                      Don’t expect meeting times to be followed stringently, as South America prefers to focus on relationship building and respect rather than start and stop times. High heels should be avoided in most places as most of the roads are cobblestone.

                                      No matter where you are conducting business, it’s a good idea to do a bit of research beforehand. Do recon on the climate and fashion sense of the region As a general rule of thumb, it's best to overdress in business situations — tailored, conservative slacks and professional tops will keep you looking like a #boss.  

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                                      Sources: Business Prestige | RSM | On Call International | Venture Japan | USA Today 1, 2 | Cyborlink