Wellness Glossary: Plain-English Definitions

Plain-English definitions of the sleep, training, food, stress, body care and health benefits terms that come up in everyday wellness talk. Each entry explains what the term means, how to try or measure it, what it gets confused with, common myths and when it is worth talking to a professional.

192 entries. Drafted with AI assistance, checked in a separate verification pass and edited by the Millennials Wellness editors. General information, not medical advice. Last checked October 2026.

Browse by section

Sleep

AdenosineAdenosine is a chemical compound found throughout the body. In the brain, it accumulates during waking hours, promoting sleep by acting on specific receptors and creating what is known as sleep pressure.
Blue LightBlue light is a high-energy, short-wavelength light on the visible spectrum. It’s emitted by the sun and digital screens and can affect the body’s sleep-wake cycle.
Brown NoiseBrown noise is a type of sound that emphasizes lower frequencies, often compared to the sound of a strong waterfall or a low roar. Some people use it to mask other noises, which may aid sleep or concentration.
ChronotypeA chronotype is a person’s natural inclination regarding the times of day when they prefer to sleep or be active. It is often described in terms of being an early bird or a night owl.
Circadian RhythmA circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats on a roughly 24-hour cycle. It’s often called the ‘body clock’ and responds primarily to light and darkness.
Deep SleepDeep sleep is the third stage of non-REM sleep, characterized by slow brain waves. It’s the period of sleep when the body performs most of its physical restoration, such as tissue repair and muscle growth.
Light SleepLight sleep is the initial stage of non-REM sleep, characterized by slowing brain waves, heart rate, and breathing. It is the phase from which you are most easily awakened.
MelatoninMelatonin is a hormone produced by the brain in response to darkness. It helps regulate the body’s internal clock, or circadian rhythm, and signals that it is time to sleep.
NSDRNon-Sleep Deep Rest (NSDR) is a term for practices, like yoga nidra or guided meditation, that bring the body and mind into a state of deep relaxation without actually falling asleep. It aims to reduce stress and improve focus.
Pink NoisePink noise is a type of sound that has equal energy per octave, making it sound lower and flatter than white noise. It’s often compared to the sound of steady rain, rustling leaves, or a gentle waterfall.
Power NapA power nap is a short sleep of about 10 to 20 minutes, intended to restore alertness and reduce fatigue without entering deep sleep stages, which can cause grogginess upon waking.
REM SleepREM (rapid eye movement) sleep is a stage of the sleep cycle characterized by quick eye movements, increased brain activity, and vivid dreams. It plays a key role in memory consolidation, emotional regulation, and learning.
Revenge Bedtime ProcrastinationRevenge bedtime procrastination is the act of delaying sleep to enjoy leisure time that you feel you missed during the day. It’s a way of reclaiming personal freedom, often at the expense of getting enough rest.
Sleep DebtSleep debt is the difference between the amount of sleep your body needs and the amount you actually get. It’s the cumulative effect of sleep loss over time, which can negatively affect your physical and mental health.
Sleep DivorceA sleep divorce is an arrangement where a couple decides to sleep in separate beds or rooms. The goal is to improve sleep quality for one or both partners by reducing disturbances like snoring or different sleep schedules.
Sleep HygieneSleep hygiene is the collection of habits and environmental factors that can be adjusted to help you get good quality sleep. It focuses on creating a consistent routine and a bedroom environment that promotes rest.
Sleep InertiaSleep inertia is the temporary feeling of grogginess, disorientation, and reduced cognitive performance that occurs immediately after waking up. It can last from a few minutes to over an hour.
Sleep LatencySleep latency is the amount of time it takes to transition from full wakefulness to sleep. It is one of several measures used to assess sleep quality.
Sleep PressureSleep pressure is the natural, biological drive for sleep that builds throughout the day the longer you are awake. It is primarily driven by the accumulation of a chemical called adenosine in the brain.
Social Jet LagSocial jet lag is the misalignment between a person’s internal biological clock and their socially imposed sleep schedule, such as sleeping in on weekends. It’s measured by the time difference between sleep midpoints on workdays and free days.
Stimulus ControlStimulus control is a behavioral therapy technique used to treat insomnia. It involves a set of rules designed to strengthen the association between the bedroom and sleep, and weaken its link to wakefulness and other activities.
White NoiseWhite noise is a type of sound that contains all frequencies audible to the human ear at equal intensity. It’s often used to mask other sounds in the environment, which can help with sleep, focus, or relaxation.

Fitness and training

12-3-30 WorkoutThe 12-3-30 workout is a treadmill routine that involves walking at 3 miles per hour on a 12 percent incline for 30 minutes. It is a form of low-impact, steady-state cardiovascular exercise.
Active RecoveryActive recovery is light physical activity performed on a rest day or immediately after an intense workout. It aims to help muscles recover faster and reduce soreness by promoting blood flow.
Aerobic ExerciseAerobic exercise is any physical activity that increases your heart rate and breathing for a sustained period. It uses oxygen to fuel your muscles, improving cardiovascular endurance.
AMRAPAMRAP is a workout format that stands for ‘as many reps as possible’ or ‘as many rounds as possible.’ It involves completing a set of exercises as many times as you can within a specific time limit.
Anaerobic ExerciseAnaerobic exercise is any physical activity that breaks down glucose for energy without using oxygen. These are typically short, high-intensity efforts, like sprinting or lifting heavy weights, that can’t be sustained for long.
Body RecompositionBody recomposition is the process of changing your body’s ratio of fat mass to lean mass. The goal is to lose fat and build muscle at the same time, which can change your physique without a large change in total body weight.
Bodyweight TrainingBodyweight training is a type of strength training that uses an individual’s own weight to provide resistance against gravity. It involves exercises that improve strength, endurance, and flexibility without the need for external equipment.
CalisthenicsCalisthenics is a form of physical training that uses a person’s own body weight as resistance to build strength, flexibility, and endurance. It involves exercises like push-ups, pull-ups, squats, and lunges.
Circuit TrainingCircuit training is a workout format where you perform a series of different exercises in a sequence, or ‘circuit,’ with little to no rest between them. A circuit typically includes both strength and cardio exercises.
Compound ExerciseA compound exercise is a strength training movement that works multiple muscle groups and involves more than one joint at the same time. Examples include squats, deadlifts, and push-ups.
Core StrengthCore strength is the ability of the muscles in your torso to work together to support your spine and control movement. These muscles stabilize your body during both everyday activities and athletic performance.
Deload WeekA deload week is a planned, short period of reduced training intensity and volume. It’s designed to give your body and mind a break from strenuous exercise, helping to manage fatigue, promote recovery, and prevent overtraining.
DOMSDelayed onset muscle soreness (DOMS) is the muscle pain, stiffness, and tenderness that typically begins 12 to 24 hours after a new or strenuous exercise, peaking around 24 to 72 hours.
Drop SetsDrop sets are an advanced resistance training technique. You perform an exercise to muscle failure, then immediately reduce the weight and continue with more repetitions without resting.
Dynamic StretchingDynamic stretching is a form of active movement where joints and muscles go through a full range of motion. It’s often used to warm up for exercise by mimicking the movements of the upcoming activity.
Eccentric TrainingEccentric training is a form of resistance exercise that emphasizes the eccentric contraction, which is the motion of a muscle lengthening while under load. This is often called the ‘negative’ or lowering phase of a lift.
EMOMEMOM, or ‘every minute on the minute,’ is a type of interval training. You perform a specific exercise at the start of each minute for a set number of minutes, resting for the remainder of each minute.
FartlekFartlek is a training method that involves continuous running with varied paces, alternating between fast segments and slower recovery periods. Unlike structured intervals, these changes in speed are unplanned and playful.
FlexibilityFlexibility is the ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. It is influenced by the extensibility of muscles and connective tissues like ligaments and tendons.
Foam RollingFoam rolling is a self-massage technique that uses a foam cylinder to apply pressure to specific muscles. The goal is to ease muscle tightness or soreness, a practice also known as self-myofascial release.
Functional FitnessFunctional fitness is a training approach that focuses on exercises mimicking everyday movements. It prepares your body for real-life activities, improving strength, coordination, and stability for tasks like carrying groceries or lifting objects.
Grip StrengthGrip strength is the maximum force a person can generate with their hand and forearm muscles. It’s a measure of upper body strength often used as an indicator of overall physical health and functional capacity.
Heart Rate VariabilityHeart rate variability (HRV) is the measure of the natural variation in time between consecutive heartbeats. It is controlled by the autonomic nervous system and is often used as an indicator of physical and mental stress and recovery.
HIITHigh-intensity interval training (HIIT) is a form of cardiovascular exercise that involves short periods of intense anaerobic exercise with less intense recovery periods. The goal is to maximize effort during the work intervals.
HypertrophyHypertrophy is the increase in the size of muscle cells, leading to overall muscle growth. It is a physiological adaptation to resistance training that makes muscles larger and stronger.
Isolation ExerciseAn isolation exercise is a resistance training movement that involves only one joint and targets a specific muscle or muscle group. Examples include bicep curls, leg extensions, and calf raises.
Isometric ExerciseIsometric exercise is a form of strength training where muscles contract without visibly moving the joints. The muscle tenses and generates force, but its length does not change, as in holding a plank.
Lactate ThresholdLactate threshold is the exercise intensity at which lactate, a byproduct of metabolism, starts to accumulate in the bloodstream faster than the body can remove it. It marks the upper limit of your sustainable aerobic performance.
LISS CardioLISS cardio is an acronym for Low-Intensity Steady-State. It’s a form of aerobic exercise where you maintain a low to moderate effort level for a continuous, often extended, period.
Mind Muscle ConnectionThe mind muscle connection is the practice of consciously focusing on the specific muscle or muscle group you are trying to work during an exercise. It involves feeling the muscle contract and lengthen through its full range of motion.
MobilityMobility is your ability to actively move a joint through its full range of motion. It combines flexibility, strength, and control to enable efficient, unrestricted movement.
Muscle EnduranceMuscle endurance is the ability of a muscle or group of muscles to repeatedly exert force against resistance for an extended period. It is a measure of muscular stamina rather than maximal strength.
Muscle MemoryMuscle memory is the process by which your brain creates efficient neural pathways for a motor task, allowing you to perform it automatically. It is a function of the brain, not the muscles themselves.
NEATNon-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It includes daily activities like walking, standing, and fidgeting.
One Rep MaxA one rep max (1RM) is the maximum amount of weight you can lift for a single repetition of a specific exercise with proper form. It is a common measure of muscular strength.
OvertrainingOvertraining is a state of chronic fatigue and declining performance caused by an imbalance between training volume and recovery. It occurs when the body doesn’t have enough time to adapt to the stress of intense exercise.
PlyometricsPlyometrics is a type of exercise training that uses fast, powerful movements like jumping, hopping, and skipping. It’s designed to increase muscular power, which is the ability to generate force quickly.
Progressive OverloadProgressive overload is a strength training principle that involves gradually increasing the stress placed on the musculoskeletal system to continually gain muscle size, strength, and endurance. Without it, fitness improvements plateau.
Reps in ReserveReps in reserve (RIR) is a method for rating the intensity of a weightlifting set. It’s the number of repetitions you feel you could have done before your form broke or you couldn’t complete another rep.
Resting Heart RateResting heart rate (RHR) is the number of times your heart beats per minute when you are at complete rest. It is often used as a simple measure of cardiovascular fitness and overall health.
RPERate of Perceived Exertion (RPE) is a subjective measure of how hard you feel your body is working during physical activity. It’s typically rated on a scale from 1 to 10, from very light activity to maximal effort.
RuckingRucking is a form of cardiovascular and strength training that involves walking or hiking with a weighted backpack, also known as a rucksack. It originated as a foundational military training exercise.
Static StretchingStatic stretching is a form of stretching where you hold a muscle in an elongated, challenging but comfortable position for a set period, typically 15 to 60 seconds. It is done without bouncing or movement.
SupersetsA superset is a strength training method where you perform two different exercises back-to-back with little to no rest in between. This increases workout intensity and can save time.
TabataTabata is a high-intensity interval training (HIIT) protocol consisting of eight rounds of 20 seconds of all-out effort followed by 10 seconds of rest. The full workout lasts four minutes per exercise.
Tempo RunA tempo run is a sustained run at a challenging but manageable pace, often described as ‘comfortably hard’. It’s designed to improve your lactate threshold, which helps you run faster for longer periods.
Time Under TensionTime under tension (TUT) is the total amount of time a muscle is held under strain or resistance during an exercise set. It focuses on the duration of the movement rather than just the number of repetitions.
VO2 MaxVO2 max is the maximum rate of oxygen your body can absorb and use during intense exercise. It’s a common measurement of a person’s cardiorespiratory or aerobic fitness.
Zone 2 CardioZone 2 cardio is a form of low-to-moderate intensity aerobic exercise performed at a pace where you can hold a conversation. It’s designed to improve cardiovascular health and endurance by training the body to use fat for fuel more efficiently.

Food and nutrition

16:8 Fasting16:8 fasting is a time-restricted eating plan where you consume all your daily calories within an eight-hour window and fast for the remaining 16 hours. It is a popular form of intermittent fasting.
Added SugarAdded sugars are sweeteners, like syrups and crystals, put into foods and drinks during processing or preparation. They do not include the natural sugars found in whole fruits or milk.
BCAABCAAs, or branched-chain amino acids, are a group of three essential amino acids: leucine, isoleucine, and valine. They play a key role in muscle protein synthesis and are obtained through protein-rich foods or supplements.
Blood Sugar SpikeA blood sugar spike is a sharp, temporary rise in blood glucose (sugar) levels that typically occurs after eating, especially meals high in simple carbohydrates or sugars.
BMRBasal metabolic rate (BMR) is the minimum number of calories your body needs to perform its most basic, life-sustaining functions at rest, such as breathing, circulating blood, and regulating body temperature.
Caffeine Half-LifeCaffeine half-life is the time it takes for the amount of caffeine in your body to be reduced by half. It’s a key measure of how long caffeine’s stimulating effects can last.
Calorie DeficitA calorie deficit is a state where you consume fewer calories from food and drink than your body expends for energy. It is the fundamental principle behind weight loss.
Calorie SurplusA calorie surplus is a state where you consume more calories from food and drink than your body uses for energy. This net energy excess is necessary for gaining weight, including muscle mass.
Carb CyclingCarb cycling is a dietary approach that involves intentionally alternating carbohydrate intake on a daily, weekly, or monthly basis. It is often used by athletes to align fuel intake with training demands.
Complete ProteinA complete protein is a food that contains an adequate proportion of all nine essential amino acids your body cannot make on its own and must obtain from your diet.
Complex CarbsComplex carbohydrates are polysaccharides, long chains of sugar molecules that the body breaks down slowly. They are found in foods like whole grains, legumes, and starchy vegetables and provide a steady release of energy.
Daily ValueThe Daily Value (%DV) is a reference amount of a nutrient to consume or not exceed each day. It’s shown on U.S. food labels to help you understand a food’s nutritional content within a total daily diet.
DASH DietDASH stands for Dietary Approaches to Stop Hypertension. It is a flexible and balanced eating plan that encourages foods rich in nutrients like potassium, calcium, and magnesium, which help lower blood pressure.
ElectrolytesElectrolytes are minerals that carry an electric charge when dissolved in body fluids like blood. They are essential for nerve and muscle function, hydration, and maintaining the body’s pH balance.
Empty CaloriesEmpty calories are calories from foods and drinks that provide energy but very little nutritional value, such as vitamins, minerals, fiber, or protein. They are common in processed foods, sugary drinks, and alcohol.
Energy DensityEnergy density is the number of calories (energy) in a specific amount of food, usually measured per gram or per 100 grams. Foods with high water and fiber content typically have lower energy density.
Essential Amino AcidsEssential amino acids are nine specific amino acids that the human body cannot produce. They must be obtained from food to build proteins, which are vital for growth, repair, and many other bodily functions.
Fermented FoodsFermented foods are foods and beverages made through controlled microbial growth and enzymatic conversions. This process can create beneficial bacteria known as probiotics and may enhance the food’s nutritional profile and shelf life.
FiberDietary fiber is a type of carbohydrate from plant foods that the body cannot digest or absorb. It passes relatively intact through the digestive system, playing a key role in gut health and regular bowel movements.
Flexitarian DietA flexitarian diet is a primarily vegetarian eating pattern that allows for the occasional inclusion of meat, poultry, and fish. It emphasizes flexibility and focuses on adding plant-based foods rather than strictly eliminating animal products.
Food NoiseFood noise is the term for persistent, intrusive, or distracting thoughts about food. It includes cravings, thinking about your next meal, and debating what or when to eat, often occupying significant mental energy.
GhrelinGhrelin is a hormone primarily produced in the stomach that stimulates appetite. Often called the ‘hunger hormone,’ it signals to the brain that it’s time to eat.
Glycemic IndexThe glycemic index (GI) is a scale from 0 to 100 that ranks carbohydrate-containing foods by how quickly they cause blood sugar levels to rise after eating. Pure glucose is used as the reference point, with a GI of 100.
Gut MicrobiomeThe gut microbiome is the community of trillions of microorganisms, including bacteria, viruses, and fungi, living in your digestive tract. This ecosystem plays a role in digestion, immune function, and overall health.
Insoluble FiberInsoluble fiber is a type of dietary fiber that does not dissolve in water. It adds bulk to stool and helps food pass more quickly through the stomach and intestines, promoting regularity.
Intermittent FastingIntermittent fasting is an eating pattern that alternates between periods of voluntary fasting and non-fasting. It focuses on *when* you eat, rather than *what* you eat.
Intuitive EatingIntuitive eating is a self-care eating framework that promotes a healthy relationship with food and your body. It involves honoring your hunger and fullness cues rather than following external diet rules.
LeptinLeptin is a hormone released from fat cells that helps regulate long-term energy balance. It signals to the brain that the body has enough energy stored, which helps suppress appetite and control food intake.
LeucineLeucine is one of the nine essential amino acids, meaning the body cannot produce it and must get it from food. It plays a key role in stimulating muscle protein synthesis, the process of building and repairing muscle.
MacrosMacros, short for macronutrients, are the three main categories of nutrients the body needs in large amounts: carbohydrates, protein, and fat. They provide the body with energy and are the building blocks for growth and repair.
Maintenance CaloriesMaintenance calories are the total number of calories you need to consume each day to maintain your current body weight. This amount accounts for all the energy your body uses.
Meal PrepMeal prep is the practice of preparing whole meals or individual ingredients in advance. It’s a strategy to save time and make it easier to eat consistently throughout the week.
Mediterranean DietThe Mediterranean diet is an eating pattern based on the traditional cuisines of countries like Greece and Italy. It emphasizes plant-based foods, healthy fats like olive oil, and fish, while limiting red meat and processed foods.
Mindful EatingMindful eating is a practice of bringing full awareness to the experience of eating. It involves paying close attention to the sensations of hunger, fullness, taste, and texture without judgment.
Net CarbsNet carbs are the carbohydrates in a food that the body can digest and use for energy. The number is calculated by subtracting the grams of fiber and certain sugar alcohols from a food’s total carbohydrate count.
Nutrient DensityNutrient density is a measure of the vitamins, minerals, and other beneficial compounds a food contains in relation to its calorie content. Nutrient-dense foods provide more beneficial nutrients per calorie.
Omega-3 Fatty AcidsOmega-3 fatty acids are a group of polyunsaturated fats that are essential for human health. The body cannot make them in sufficient amounts, so they must be obtained through diet.
Omega-6 Fatty AcidsOmega-6 fatty acids are a family of polyunsaturated fats that the body cannot make on its own. They must be obtained from food and play roles in brain function, skin and hair growth, and inflammation.
PescatarianA pescatarian is someone who follows a vegetarian diet but also eats fish and other seafood. This eating pattern excludes meat from land animals like beef, poultry, and pork.
Plant-Based DietA plant-based diet is an eating pattern that emphasizes foods derived from plants, such as fruits, vegetables, whole grains, nuts, seeds, and legumes. It doesn’t necessarily exclude all animal products but makes plant foods the central part of meals.
PolyphenolsPolyphenols are a large group of naturally occurring compounds found in plants. Many act as antioxidants in the body, which means they can help neutralize harmful free radicals.
Portion SizeA portion size is the amount of a specific food you choose to eat in one sitting. It can be bigger or smaller than a standard serving size, which is a measured amount used for nutrition labels.
PostbioticsPostbiotics are the beneficial compounds, such as short-chain fatty acids, that are produced when probiotic bacteria consume prebiotic fibers in your gut. They are essentially the waste products of probiotics that support gut health.
PrebioticsPrebiotics are compounds in food, typically types of fiber, that your body cannot digest. They serve as food for beneficial microorganisms in your gut, helping them grow and thrive.
ProbioticsProbiotics are live microorganisms, often called “good” or “friendly” bacteria, that may provide health benefits when consumed. They are found in certain fermented foods and dietary supplements.
Refined CarbsRefined carbs are carbohydrates that have been processed, which strips away most of their fiber, vitamins, and minerals. Common examples include white flour, white bread, and white rice.
Reverse DietingReverse dieting is the practice of gradually increasing calorie intake in a controlled way after a calorie deficit. The goal is to raise metabolism back to a baseline level without significant weight regain.
SatietySatiety is the feeling of fullness that persists after a meal, suppressing the desire to eat again. It’s a key signal in appetite regulation, helping to control how long you go between meals.
Saturated FatSaturated fat is a type of dietary fat in which the fatty acid chains have all single bonds. It is typically solid at room temperature and is found primarily in animal products and some tropical oils.
Serving SizeA serving size is a standardized, measured amount of a food or drink, such as one cup of cereal or two tablespoons of peanut butter. It’s the amount used on a product’s Nutrition Facts label to list its nutrient content.
Simple CarbsSimple carbs are sugars made of one or two sugar molecules. They are broken down and absorbed quickly by the body, providing a rapid source of energy.
Soluble FiberSoluble fiber is a type of dietary fiber that dissolves in water to form a gel-like substance in the digestive tract. It is found in foods like oats, beans, apples, and carrots.
TDEETotal Daily Energy Expenditure (TDEE) is an estimate of the total number of calories your body burns in a 24-hour period. It includes energy used for basic life-sustaining functions, daily activities, and planned exercise.
Thermic Effect of FoodThe thermic effect of food (TEF) is the increase in metabolic rate after eating. It’s the energy your body expends to digest, absorb, and process the nutrients from the food you’ve consumed. It’s one part of your total daily energy expenditure.
Ultra-Processed FoodUltra-processed foods (UPF) are industrial formulations made mostly from substances extracted from foods, with additives to enhance taste and texture. They are defined by the NOVA classification system as group 4 foods.
Unsaturated FatUnsaturated fat is a type of dietary fat with at least one double bond in its fatty acid chain. It is typically liquid at room temperature and found in plant-based oils, nuts, seeds, and fish.

Mind and stress

4-7-8 Breathing4-7-8 breathing is a rhythmic breathing technique that involves inhaling through the nose for four counts, holding the breath for seven counts, and exhaling audibly through the mouth for eight counts. It is used to promote relaxation and calmness.
Acute StressAcute stress is the body’s immediate physiological and psychological reaction to a specific, short-term threat or challenge. It is a normal and often helpful response, commonly known as the ‘fight or flight’ mechanism.
Box BreathingBox breathing is a deep breathing technique that follows a simple 4-4-4-4 pattern: inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four. It’s used to manage stress and improve focus.
BurnoutBurnout is a state of emotional, physical, and mental exhaustion from prolonged stress, especially from one’s job. It’s characterized by feelings of depleted energy, increased mental distance from work, and reduced professional efficacy.
CatastrophizingCatastrophizing is a cognitive distortion where a person magnifies negative events and assumes the worst possible outcome will happen, even when it’s unlikely. It involves jumping to the most disastrous conclusion in response to a minor setback.
Chronic StressChronic stress is a prolonged and constant feeling of stress that can negatively affect a person’s physical and mental health. It persists for an extended period, unlike the short-term stress of a specific event.
Cognitive DistortionsCognitive distortions are habitual, irrational ways of thinking that can negatively influence your emotions and behavior. These thought patterns are often inaccurate and reinforce negative feelings.
Compassion FatigueCompassion fatigue is a state of emotional and physical exhaustion caused by prolonged exposure to the trauma or suffering of others. It can diminish a person’s capacity for empathy and lead to feelings of detachment.
CortisolCortisol is a steroid hormone produced by the adrenal glands. It plays a key role in the body’s response to stress and also helps regulate metabolism, immune response, and blood sugar levels.
Decision FatigueDecision fatigue is the deteriorating quality of decisions made by an individual after a long session of decision-making. The more choices you make, the harder it becomes for your brain to make another one.
Deep WorkDeep work is the ability to focus without distraction on a cognitively demanding task. It is a state of high concentration that helps you produce high-quality work and master complex skills quickly.
Diaphragmatic BreathingDiaphragmatic breathing is a deep breathing technique that involves intentionally engaging the diaphragm, a major muscle of respiration located below the lungs. This practice encourages full oxygen exchange and can help activate the body’s relaxation response.
DoomscrollingDoomscrolling is the act of spending an excessive amount of time reading large quantities of negative news online. The habit is often compulsive, even when the content is saddening, disheartening, or anxiety-provoking.
DopamineDopamine is a neurotransmitter, a chemical messenger in the brain. It plays a significant role in motivation, pleasure, motor function, and the brain’s reward system, reinforcing behaviors that the brain perceives as beneficial.
Emotional LaborEmotional labor is the process of managing feelings and expressions to fulfill the emotional requirements of a job or social situation. It involves displaying emotions you may not feel, or suppressing emotions you do feel, to meet external expectations.
Emotional RegulationEmotional regulation is the process of managing your emotional responses. It involves recognizing, understanding, and choosing how to express your feelings in a healthy way.
EndorphinsEndorphins are a group of peptide hormones released by the brain and nervous system. They act as natural painkillers and mood elevators in response to stress or discomfort.
EustressEustress is a beneficial or positive form of stress that is perceived as challenging but manageable. It can lead to feelings of excitement, motivation, and improved performance.
Fixed MindsetA fixed mindset is the belief that personal qualities like intelligence and talent are innate and unchangeable. People with this mindset tend to avoid challenges and see effort as a sign of weakness.
Flow StateA flow state is a mental state of being fully immersed in an activity, with energized focus, full involvement, and enjoyment. It’s often described as being ‘in the zone,’ where time seems to pass differently.
Grounding TechniquesGrounding techniques are simple strategies to help pull you out of distressing thoughts or intense emotions. They work by refocusing your attention on the present moment and your immediate physical surroundings.
Growth MindsetA growth mindset is the belief that your basic abilities, like intelligence and talent, can be developed through dedication and hard work. It contrasts with a fixed mindset, which assumes these traits are static.
Habit StackingHabit stacking is a behavior change strategy where you link a new desired habit to a current, established one. The existing habit acts as a trigger for the new behavior, making it easier to remember and adopt.
JournalingJournaling is the act of regularly recording your thoughts, feelings, experiences, and reflections. It is a private practice of self-exploration done through writing or other media.
LanguishingLanguishing is a state of feeling stagnant and empty, often described as ‘blah’ or ‘meh’. It’s the absence of well-being, where you’re not mentally ill but you’re not thriving either.
Mental LoadThe mental load is the invisible, cognitive and emotional work involved in managing a household, family, or project. It includes anticipating needs, planning, organizing, and delegating tasks, not just doing them.
People PleasingPeople pleasing is a behavior pattern where someone consistently puts others’ needs before their own, often out of a fear of rejection or conflict. It can involve saying yes when you want to say no.
Pomodoro TechniqueThe Pomodoro Technique is a time management method that breaks work into focused 25-minute intervals separated by short breaks. A longer break is taken after four intervals.
Quiet QuittingQuiet quitting is the act of doing the core duties of your job without going above and beyond. It’s not about slacking off, but about setting boundaries and rejecting the idea that work should dominate your life.
RuminationRumination is a pattern of repetitive thinking that focuses on the causes, meanings, and consequences of one’s negative feelings or problems. It involves dwelling on the past rather than actively problem-solving.
Self CareSelf care is the practice of taking intentional actions to care for your physical, mental, and emotional health. It involves activities and habits that help you manage stress, prevent burnout, and maintain overall well-being.
Self-CompassionSelf-compassion is the practice of treating yourself with kindness and understanding when facing personal failures, inadequacies, or general suffering. It involves mindfulness, self-kindness, and a sense of common humanity.
SerotoninSerotonin is a neurotransmitter, a chemical messenger that carries signals between nerve cells. It helps regulate mood, sleep, appetite, digestion, and other bodily functions.
SMART GoalsSMART goals are a framework for goal setting using five criteria: Specific, Measurable, Achievable, Relevant, and Time-bound. This method aims to increase the chances of reaching a goal by making it clear and trackable.
Social BatteryA social battery is a metaphor for the amount of energy a person has for socializing. When this energy is used up, a person may feel drained, tired, or irritable and need time alone to recharge.
Time BlockingTime blocking is a time management method that involves dividing your day into specific blocks of time. Each block is dedicated to accomplishing a particular task or group of tasks, treating time as a finite resource.

Body care and skin

20-20-20 RuleThe 20-20-20 rule is a guideline for reducing digital eye strain. It suggests that for every 20 minutes spent looking at a screen, you should look at something 20 feet away for a full 20 seconds.
AHAAlpha-hydroxy acids (AHAs) are a group of water-soluble acids, often derived from fruit or milk, used in skincare to exfoliate the skin’s surface. They help loosen the bonds between dead skin cells to reveal smoother, brighter skin.
BHABHA (beta hydroxy acid) is a type of oil-soluble chemical exfoliant. It works by dissolving the bonds between dead skin cells and clearing out oil and debris from deep within pores, making it effective for oily and acne-prone skin.
Body Fat PercentageBody fat percentage is the proportion of your total body mass that is made up of fat tissue. It is a measure of body composition, distinguishing fat from lean mass like muscle, bone, and water.
Broad Spectrum SunscreenBroad spectrum sunscreen is a type of sun protection that shields the skin from both ultraviolet A (UVA) and ultraviolet B (UVB) rays. It provides more complete protection than sunscreens that only block UVB rays.
Double CleansingDouble cleansing is a two-step method for washing your face. It involves using an oil-based cleanser first to break down makeup and sunscreen, followed by a water-based cleanser to clean the skin.
FlossingFlossing is an oral hygiene practice that uses a thin filament or other tool to clean the tight spaces between teeth and below the gumline, removing food particles and plaque that a toothbrush cannot reach.
Hyaluronic AcidHyaluronic acid is a sugar molecule that occurs naturally in the body, primarily in the skin, connective tissues, and eyes. Its main function is to retain water to keep tissues well lubricated and moist.
Mineral SunscreenMineral sunscreen is a type of sun protection that uses inorganic physical filters, like zinc oxide and titanium dioxide, to block ultraviolet rays. It works by sitting on top of the skin to form a protective barrier.
NiacinamideNiacinamide is a topical form of vitamin B3, an essential nutrient that supports many cellular processes. In skincare, it’s used to help improve the appearance of skin tone, texture, and hydration.
NoncomedogenicNoncomedogenic is a term for skin care and makeup products formulated in a way that they are not likely to cause pore blockages (comedones) and lead to acne breakouts. It indicates a product is suitable for oily or acne-prone skin.
pH BalancedA term for products, usually skincare, formulated to have a pH level similar to that of human skin. This helps avoid disrupting the skin’s natural acidic mantle, which protects it from moisture loss and harmful microbes.
RetinolRetinol is a type of retinoid, a form of vitamin A, used in over-the-counter skincare products. It works by encouraging skin cell turnover to help improve the appearance of fine lines, wrinkles, and uneven skin tone.
Skin BarrierThe skin barrier is the outermost layer of the skin, known as the stratum corneum. It protects the body from external threats like pollutants and retains moisture to keep the skin hydrated and healthy.
Skin CyclingSkin cycling is a method of rotating skincare products, particularly exfoliants and retinoids, over a four-night schedule. The routine includes two nights of active ingredients followed by two nights of recovery to support the skin barrier.
SluggingSlugging is a skin care practice of applying a thin layer of an occlusive ointment, such as petroleum jelly, as the final step in a nighttime routine. This creates a barrier to prevent water loss and lock in moisture.
SPFSPF, or Sun Protection Factor, is a measure of how well a sunscreen protects the skin from UVB rays, the kind of radiation that causes sunburn. A higher SPF number indicates more protection against sunburn.
Tech NeckTech neck is a modern term for the stress, pain, and stiffness in the neck and upper back caused by repeatedly looking down at a phone, tablet, or other electronic device for long periods.
Tongue ScrapingTongue scraping is an oral hygiene practice that involves gently pulling a small, rounded tool across the tongue’s surface to remove debris, bacteria, and dead cells. It is often used to address bad breath.
Waist to Hip RatioWaist to hip ratio is a measurement calculated by dividing your waist circumference by your hip circumference. It is used as an indicator of body fat distribution and potential health risk.

Health benefits and money

CoinsuranceCoinsurance is the percentage of costs for a covered health care service that you pay after you have met your deductible. Your health insurance plan pays the rest of the percentage.
CopayA copay, short for copayment, is a fixed amount you pay for a covered medical service or prescription at the time you receive it. Your health insurance plan pays the rest of the cost for that service.
DeductibleA deductible is the fixed amount you must pay for covered health care services each year before your health insurance plan begins to pay. It is a form of cost-sharing between you and your insurer.
EAPAn Employee Assistance Program (EAP) is a work-based benefit that offers free and confidential assessments, short-term counseling, referrals, and follow-up services to employees who have personal or work-related problems.
EOBAn Explanation of Benefits (EOB) is a statement sent by a health insurance company to a member explaining what medical treatments and services were paid for on their behalf. It is not a bill.
FSAA Flexible Spending Account (FSA) is a special account you put money into to pay for certain out-of-pocket health care costs. You don’t pay taxes on this money, which is deducted from your paycheck.
HSAA Health Savings Account (HSA) is a tax-advantaged savings account for people enrolled in a high-deductible health plan (HDHP). Funds can be used for qualified medical expenses and are not taxed on contribution, growth, or withdrawal.
In-NetworkIn-network refers to doctors, hospitals, and other healthcare providers that have a contract with your health insurance plan to provide services at a pre-negotiated, lower rate. Using in-network providers generally costs you less out of pocket.
Out-of-Pocket MaximumAn out-of-pocket maximum is the most you have to pay for covered health care services in a plan year. After you meet this limit, your health plan pays 100% of the costs of covered benefits.

A to Z