🐦‍⬛ Birdsong, soft eyes, and map symbols

Happy Monday my friend,

Before you dive into the week, take 30 seconds to step outside and listen for birdsong, then notice what changes in your body (jaw, shoulders, breath). If you want a quick, fascinating science rabbit hole to start your Monday, this experiment on an unguided “bird walk” and birdsong awareness is a surprisingly compelling read: what birdsong can do for well-being.

🔬 SCIENCE SNAPSHOT
A 2025 meta-analysis found that even brief nature exposure can measurably reduce stress biology, including a reported drop in salivary cortisol in some protocols. If you want the data and dose details, read the systematic review and meta-analysis on nature exposure dose.

🧭 WILDERNESS SURVIVAL
Before your next hike, spend two minutes learning the “language” of a topo map so you can spot streams, cliffs, and terrain changes at a glance. Keep this USGS topographic map symbols guide bookmarked for quick reference.

🌱 REGENERATIVE FUTURE
Biochar is moving from niche to mainstream soil tool, with higher standards and tighter scrutiny as it scales across agriculture and supply chains. Here’s a grounded look at what comes next in A New Phase for Biochar.

🧠 MIND
If your mind feels tight, try a one-minute “soft gaze” at trees or a garden on your walk, letting your eyes move naturally instead of locking on one point. This study on eye movements and stress reduction during Japanese garden viewing offers a fascinating window into why it can calm us.

🫀 BODY
A simple reset that supports sleep and energy is morning daylight, even on cloudy days, because it helps anchor your circadian rhythm. This 2025 paper reviews how morning sunlight exposure relates to sleep timing and quality.

✨ SPIRIT
If you want a low-pressure spiritual practice, write one sentence of gratitude each morning, then live as if it’s true for the next hour. The evidence base is surprisingly robust, including a 2025 meta-analysis in PNAS on gratitude interventions and well-being. 

When Life Knocks You Down, Read This

It’s a brand-new year, and if a quiet part of you has been whispering, “Something has to change in 2026,” I want to point you toward a simple next step.

I’ve known Sonia Ricotti for years, and she has an inspiring book called Bounce Back BIG in 2026 (no-cost to you) that’s designed for those seasons when life feels heavy. When you’re carrying too much, running on empty, and not sure what the next move is.

If you want a practical reset, GRAB YOUR COPY HERE. 

Inside, Sonia shares a straightforward 3-step blueprint to help you break the loop of stress and self-doubt, get your footing back, and start building momentum again. Not someday. Not when everything is “fixed.” Now. With what you already have.

If you’ve been ready for a lift, this is worth your time. GET THE BOOK HERE.  

💬 Poll

⬅️ Last poll’s results

On most days, do you stretch?

🟩🟩🟩🟩🟩🟩 Yes, I do! 🙆‍♀️ (66%)

🟨🟨🟨⬜️⬜️⬜️ Most days I don't remember to do it (34%)

To a healing future,

— Rob