A great way to help support a healthy circadian rhythm and promote good levels and timing of cortisol and melatonin is to get outside in natural light within 30–60 minutes after waking.

A few interesting points to note about this

This is one of the best free ways to promote better wakefulness during the day and better/easier sleep at night!

Source: Dr. Andrew Huberman, Stanford University School of Medicine

Sending you love,

Keridwyn Deller, Hypnotherapist


If you would be interested in a chat (or text-based chat) after listening/watching this podcast episode, reach out and let me know via my contact form at https://keridwyn.com/contact (or in my FB group: https://www.facebook.com/groups/reframeyourbrain)

Andrew Huberman is one of my favorite neuroscientists and his recent episode is around Adhd and tips on improving focus.

I will make the chat open to both neurodiverse and neurotypcal folks.

Let me know if you would be interested in

A) a zoom chat after watching/listening

B ) a text based thread in the group

C) both

Here is the podcast on youtube: https://youtu.be/hFL6qRIJZ_Y




A client shared with me that she wants to stop feeling guilty for taking time for herself. Someone (or, ahem, some culture) told her a long time ago that rest or downtime is the same as being lazy.

That simply isn’t true.

Rest is productive.

Rest allows us to do all the rest — I found this expression to be charming and also very true. Take some time for personal rest (restoration) in the coming days. If you can’t take longer chunks of time, even a few minutes here and there is beneficial.


Sending you love,


all my links: linktr.ee/keridwyn

Some tips on what to say (and what to avoid saying) to a friend who is experiencing depression:


via Right as Rain by UW Medicine.

If you have experienced depression and would like to share how you would like to be supported during those times, please share in the comments here or in the Reframe Your Brain facebook group. ❤

Here is the HAVE to / GET to strategy for a great mindset shift:

Step 1: Think of a simple task you’re not super excited about.

Something you have an “I HAVE to” mindset around.

(example: “I HAVE to do laundry.”)

Step 2: Change the HAVE to GET.

(example: “I GET to do laundry.”)

Step 3: Add a little bit more info — what this will give you, what having this task can remind you of that’s good in your life.

(example: “I get to do laundry. I appreciate having enough clothes that I like, including my leopard and aloha shirts.”)

NOTICE the shift to more ease and appreciation as you move towards the task, rather than resisting it.


Fill in the blank: “This week, I get to _________________”

Sending you love,



This brought a smile to my face today. I hope it brings one to yours as well.

When you think of Beatles songs you like, what song comes to mind first?

Art by the very talented artist/author Michelle Rial. https://www.michellerial.com/

Sending you love,




Book recommendation: “When Breath Becomes Air” by Paul Kalanthi.

Neuroscientist Paul Kalanithi passed away at age 37, while writing this book. He started this book after being diagnosed with a terminal illness. It’s a beautiful, powerful, touching read. (The audiobook version is great.)

From Goodreads:

“I began to realize that coming face to face with my own mortality, in a sense, had changed nothing and everything,” he wrote. “Seven words from Samuel Beckett began to repeat in my head: ‘I can’t go on. I’ll go on.’” When Breath Becomes Air is an unforgettable, life-affirming reflection on the challenge of facing death and on the relationship between doctor and patient, from a brilliant writer who became both.

An awesome reframe (art by Liz and Mollie). It always helps to take a breath and remind ourselves: we are on the same team.

“There is always Light if only we’re brave enough to See It (if only we are brave enough to Be It).” — Amanda Gorman

Thank you, Rachel, for helping me look up to discover this new mural in Seattle. It’s stunning! art by @g2legit

Short Reel of this beautiful mural in Capitol Hill, Seattle, HERE.

Feeling a lot of feelings right now

(many of them big, hard feelings,

with some love and gratitude mixed in).

Doing an ok job of processing.

But dang, it’s hard to be a human sometimes, isn’t it?

I feel like a soda fountain drink

where someone’s added some

of every flavor available.

And the flavors are Feelings.

And the soda is HOT.

And is going a bit flat.

I know feelings pass.

All feelings pass, it’s true.

Every feeling I have ever had

has had an endpoint.

That always helps me to remember,

when I’m in the thick of it.

Stuck in the syrup

of a hard emotion (or 12).

Thank you, Body,

for healing.

Thank you, Brain,

for resting.

Thank you, Self,

for reminding me:

not all thoughts are true.

I’ve got the tools

to make it through.

Time for another sip of water.

Reframe Your Brain with Keridwyn

Hypnotherapist. Decrease worry, change habits, shift your mindset. www.findkeridwyn.online & www.keridwyn.com

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