7 Tips to Avoid Dangers While Walking this Winter

winter

Now that we’re in the dead of winter, ice on the ground is pretty common. Whether you have to shovel your driveway, walk the dog, walk from the parking lot into work, or go outside for any reason, slipping and falling on the ice is something that we all want to avoid this season.

Biddulph, Huntsman & Dalling Orthopedic Surgery in Idaho Falls put together this list of ways to help you avoid falling on the ice this winter.

Wear the Right Shoes

Wearing the right shoes in the winter is so important! For one, you don’t want your feet to freeze, and for two, you don’t want to fall because you wore the wrong shoes. Wear shoes that have traction on icy surfaces – like snow boots or tennis shoes. If you have to wear dress shoes for work, wear your snow boots or tennis shoes for the commute and then change into your dress shoes when you get into the building.

Watch the Floor/Ground

Watch wear you walk. When walking outside, watch the ground ahead of you as you’re walking so you can brace yourself for an ice patch and avoid falling, or walk around it altogether. When walking inside, keep in mind that the ground outside is wet so it’s likely that some water was trailed inside. Watch for wet patches on the ground and take care to walk around them in order to avoid slipping and falling.

Exercise

You can exercise to improve your balance, flexibility, and strength. Improving your balance will obviously help you stay on your feet and avoid falling. Improving your flexibility and strength will be helpful to you if you do fall because you can minimize the injury.

Avoid Carrying Things

We need our hands and arms for balance, or to catch ourselves if we do start to fall. Try to avoid carrying things when you’re walking into work or walking outside. If you do need to carry something, take a backpack or a purse to hold it in so your hands and arms are still free to help keep you balanced.

Use Handrails

This is when your hands are helpful. If there are handrails walking up the stairs into your building (or even inside the building wear the floor could be wet), use them. It’s always better to be cautious than to take the risk of injuring yourself. If you’re concerned about hygiene and sanitation, take hand sanitizer with your or wash your hands afterward.

Salt the Ground

Use salt to clear icy driveways and walkways. If you have a sidewalk in front of your home where people are often walking, or if there is a lot of traffic on your walkway or driveway, this is definitely something you should do. Many businesses in climates with icy winters are required to ice their parking lots and walkways as well.

Stay Inside

If you don’t have anything pressing you to go outside, then don’t. The safest place you can be during bad weather is in your own home.

5 Signs That You’re Addicted To Your Smartphone

It should come as no surprise that, according to recent studies, that U.S. smartphone users spend an average five hours on their phone each day. While that amount of time may seem steep, consider your own smartphone usage.

 

From the quick checks in the middle of the night or while brushing your teeth in the morning, how much time do you think you’re spending on your phone, in total? Have friends and loved ones accused you of being “addicted” to your smartphone?

 

Rather than getting defensive, maybe it’s time to take a closer look at your smartphone usage and some of the signs that may point to a dependency on your phone.

Interferes With Productivity and Face to Face Relationships

 

Living in a tech-centric world, we often need to rely on our smartphone to “stay connected” at all times of the day and while on the go. While this might be crucial if you’re “on call” for work or are expecting a conference call, Facebook, Twitter, and other apps may be less important.

 

A common sign that may indicate that you are addicted to your smartphone is if the time you spend on your phone interferes with your work productivity or even strains your personal relationships. If you’re choosing your smartphone over work and people, you could soon be left without either.

You Have A Hard Time Putting It Down

 

Although smartphones are devices that are small and portable enough to stow away in a pocket or purse, how often do you put your phone down or let it out of your sight? Think about all the times you attend an event or go out to eat with friends. Do you put your phone away or do you leave it on the table so you can catch every notification that pops up?

 

If you can’t remember the last time you didn’t check your phone for a long period of time, it may indicate a dependency issue.

You’ve Had a Close Call or Received a Ticket While Driving

 

According to the National Highway Traffic Safety Administration (NHTSA), thousands of accidents, resulting in fatalities and injuries, occur each year due to a distracted driver. Even though texting and driving is nearly banned in all states throughout the U.S., many drivers take the risk of getting in an accident just to send a quick message.

 

Have you caused an accident or almost rear-ended someone because you were looking at your phone? Have you received a ticket or warning for texting and driving? These are also clear indicators that you are dependent on your smartphone.

 

Don’t think that texting and driving is too distracting? Play “Cards of Distractibility,” a free online game that simulates texting and driving and tests your memory; it’s a lot harder than you might think.

You Feel Bored or Depressed When You’re Not Using Your Phone

 

Many smartphone addicts use their phones when they are bored or depressed, but if you feel bored or blue when you’re not using your phone, you may also be addicted to your device. The same goes for feelings of irritability and anxiety when you can’t use your phone.

You Hide Your Phone

 

Like many other types of addiction, an addict may hide what he or she is doing to avoid pressure or ridicule from others. If you hide your smartphone or go somewhere else to use it, you might need to reassess how much time you spend on your phone.

 

Helpful Halloween Hacks

Halloween is here and the festivities are about to begin. Witches, vampires, and Wonder Woman are just a few of the costumes to be seen roaming the night this year as they embark on their spooky journey for the festivities.

 

As the sun begins to fall for a crisp night, there are a few hacks to consider this year to keep your monster family safe from harm’s way. Here are a few to keep in mind:

 

Inspect Treats

 

One rule of thumb to keep in mind each year to ensure that your trick-or-treaters are safe is to inspect the candy at the end of the night. Before you or your children decide to dig in, remember to check to ensure that there are no open wrappers before enjoying you treats.

 

Reports in the past have raised caution due to injury so partaking in your due diligence before eating the candy can prevent any uncertainty. It would also be wise to ration the portions of Halloween candy so that your little monsters don’t eat all the sour gummy-worms and Snickers in one night.

 

Safe Commuting

 

One of the most important jobs of trick-or-treating is to know your route. Whether you’re taking the kids out for candy or you’re out enjoying the festivities with friends, it would be wise to consider the route to and from your destination.

 

Most neighborhoods are familiar with their surroundings; however, if you plan to venture our further, consider checking out the commute before getting behind the wheel at dark. Make sure that you’re familiar with your surroundings and the trick-or-treat stops.

 

Another factor to consider during your commute, especially if you’re in an area with higher foot traffic is to consider designated cross walks. Each year countless of pedestrians are injured by utilizing their designated cross walks. Consider wearing a costume that is bright in color or perhaps reflective gear to ensure that you are visible to other motorists.

 

It would also be wise to drive with extra caution on Halloween night to ensure that all the scary treat-or-treaters make it to their destination safety. Be sure to abide by the speed limit and drive with extra caution to avoid any injury to others.

 

Trunk-or-Treat

 

Staying in a well-lit area is a hack to remember. For many, this might mean taking advantage of local trunk-or-treats to ensure that all the candy is in one place surrounded by familiar faces in one parking lot. Remaining visible to your party at all times is a great way to stay safe and alleviates any uncertainties. Trunk-or-treating is a helpful way to stay within the realm of your community with others to help keep an eye on community members. Staying together is a helpful way to avoid becoming lost and staying within recognizable territory.

 

Halloween is a great time for friends and family to come together to enjoy a night full of thrills. This year remember these hacks for a night full of safety as well. Remember to abide by any curfew that your community might have in effect and to always keep safety a priority.

Preventing and Treating Gym-born Back Pain

One of the most common gym injuries is back pain. Whether you’re going hard on the elliptical or lifting some heavy weights, it can get you. But don’t let the fear of potentially hurting yourself keep you from working out, instead educate yourself on how you can prevent and treat back pain.

 

Preventing Back Pain

Working out, or keeping your back muscles strong, is actually one of the best things you can do to prevent back injuries. Back pain is more common in people who are not fit, so start exercising today. Of course, that doesn’t mean heavy lifting. Heavy lifting is a big cause of back injuries, so make sure you work your way up to it. Take it easy and listen to your body, and follow these tips to prevent back pain.

  • Core Exercise. As mentioned, working out can help you build up strong muscles in your back to prevent injury. Participate in some low-impact exercise like walking or ellipticals to increase blood flow to the spine.
  • A poor posture can lead to back pain. It’s important to pay attention to your posture throughout the day, especially if you work a desk job. Try to get up every hour or so and walk around. You can also set a timer on your phone to check your posture every once in a while throughout the day.
  • Lifting weights is not a bad thing and can increase the strength in your back muscles. But it’s important to know the proper way to lift weights to avoid injury. If you’re unsure of proper weight-lifting technique, ask the trainer at your gym for some pointers.
  • Overall health. Take care of your body and improve your overall physical health. Just as exercising is important, so are eating right and drinking plenty of water. Getting the nutrients that your body needs will help build up your strength too.

 

Treating Back Pain

Even if we do our best to prevent back injuries, they can still happen. Here’s a list of ways you can treat your back pain.

  • See a doctor. If your pain is severe enough that it’s difficult for you to walk, then it is best to get a professional diagnosis on the problem. A doctor is going to be the best source for a treatment plan to get your back healed quickly.
  • Rest is going to be your best friend when you have back pain (or worst enemy if you don’t like sitting still). Don’t keep working out or you’ll risk injuring your back further. Give your back a few days to rest and then start out slow, stopping if you feel any pain during exercise.
  • Eat anti-inflammatory foods with plenty of fish oils. Avoid the grains and let your body focus it’s innate healing power on the real injury.
  • Massage therapist. See a massage therapist or chiropractor to help work out any aches in the muscles or to realign your back. They can also give you some good recommendations for at home treatment.
  • Icing your back can reduce pain, swelling and spasming, especially during the first 24 hours of injury. Apply ice for only 20 minutes at a time, and then wait an hour before reapplying.

If you’re ever in doubt about a back injury, the best practice is always to consult your doctor before trying to self-diagnose or treat. Take these tips into consideration and do what you can to prevent back pain from enjoying everyday life.

 

Healthy Teeth Hacks for Halloween

sugar

Are you concerned about keeping yourself and your children happy and healthy this Halloween? With walls of candy lining every store and the chance for kids to bring home mounds of free candy, we understand your concern.  But don’t fret, because all you need is a plan. A Sun City West dentist put together this list of tips to help you have a healthy Halloween.

Eat Candy with Meals

Eating your candy with meals can help reduce the risk of tooth decay. The nutrients from your food will help to balance the acid levels in your mouth from the sugary candy. Chewing also produces saliva, which will help to move the candy and sugar particles from your mouth quicker.

Avoid Sweet Snacks

Candy is everywhere right now, but try to keep it as a treat to have with meals. Don’t substitute healthy snacks for candy. Snacking on candy will only increase your risk of getting cavities. Keep snacking to the healthy choices, like fruits and veggies.

Choose Candy Wisely

Some candies are much stickier than others, like taffy and caramels. These will stay on your teeth much longer than other candies, increasing your risk for tooth decay. Another choice you might want to make with candy is the calorie intake. Choose candies with lower calories, and stick to fun-sized versus full candy bars.

Limit Your Stash

Don’t stock up on your Halloween candy early. It will be a constant temptation, especially if it’s a candy you enjoy. Limit the amount of candy you keep in your home to avoid this temptation of snacking on candy. When your kids bring home their bags of candy on Halloween, have them pick their favorites and get rid of the rest by donating it or saving it for food storage or a 72-hour kit.

Drink Water

Drinking water is so important, not only to maintain every healthy bodily function but to help prevent cavities too. Drink water, especially after consuming a sugary treat to help rinse the sugar off your teeth. When you send your children trick-or-treating, send them with a water bottle to help keep them hydrated and to drink after eating their candy early.

Chew Sugar-Free Gum

Chewing sugar-free gum will stimulate saliva production, which will help remove some of the sugar from your teeth. This could be a good item to hand out for trick-or-treaters if you want to give them something a little healthier this year.

Brush and Floss

This may be obvious, but always remember to brush and floss, especially when you’ve been eating candy. Food gets stuck between your teeth and sugar likes to cling to your teeth, so make sure you do your best to continue good brushing and flossing habits through Halloween. Help your children establish good dental hygiene habits to ensure healthy teeth when this sugar-filled holiday is over.

You can still enjoy this holiday and your favorite candies. Just make a plan to keep your family healthy through all of the candy-filled fun.

How To Reduce Stress Behind the Wheel

At any given time during the day, you could be sharing the road with thousands of other motorists. Traffic congestion, commute times, careless drivers, and distracting passengers are just a few factors that can make your daily drive more stressful.

 

Whether you’re stuck in traffic or on a long road trip, here are some helpful tips for reducing stress:

Don’t Forget To Breathe

 

When most people are stressed, they forget to breathe and start to feel the tension rising in their shoulders, necks, and backs. It sounds simple (and maybe too good to be true) but if you are starting to feel stressed out in the car, take a deep breath.

 

As you breathe, think about happy things that make you feel calm. While it may be difficult to picture a secluded beach while you’re stuck in bumper-to-bumper traffic, take a deep breath and give it a try.

Learn To Drive Near Large Trucks

 

Many motorists stress out about having to share the road with semi trucks. The best way to reduce that stress is to learn to drive near large trucks. While some truckers take risks and can be dangerous, most are just trying to do their job and keep their cool, too.

 

Keep your distance, stay out of blind spots, be patient, and learn to recognize when a trucker may be fatigued or distracted. Either way, always allow enough space and try to understand what kind of stress they may be feeling behind the wheel of their big rigs.

Give Yourself Some Extra Time

 

Want to reduce your stress immediately? Give yourself some extra time to get to your destination. Commute times may vary from day to day but running late can be a big stressor.

 

Even if it means cutting back on your binge watching the night before or getting up a half hour earlier in the morning, giving yourself an extra fifteen minutes to a half hour can do wonders for your stress.

 

Ask For Peace and Quiet

 

If you’re a parent, you may feel like a full-time chauffeur. Driving your kids back and forth to extra curricular activities often means that you’re likely to hear complaining, fighting, and Top 40 hits blaring from the stereo. It’s okay to admit that your most precious passengers can be a distraction.

 

As the driver and a responsible parent, you deserve to have some quiet time. Ask your children to stay quiet, especially while you’re driving in high traffic areas. Consider letting your kids “plug-in” to portable devices and hand out headphones to every passenger. While it may not be the bonding experience you were hoping for, it will keep your stress to a minimal.

Stay Hydrated and Well Fed

 

Eating on the go can be a big “no-no,” but if you’re going from place to place, you might not have time to stop for lunch. Rather than eating something from a fast food joint, pack some healthy snacks that you can eat while you’re parked.

 

It may be tempting to stay caffeinated and sugared up when you have a long day ahead of you but drinking water and eating good food will help you feel better, overall.

Keeping Kids Healthy and Safe- Top Things to Remember About School Bus Safety

bus

Even though your child’s school year may be coming to a close, there’s a good chance that he or she may ride a school bus on a class trip or during an activity for a summer program.

 

If your child won’t be riding a big yellow bus until the following school year, it’s never too late (or early) to talk about school bus safety, and it’s always a good idea to keep those reminders fresh.

 

Here are some of the top things to remember when talking to your child about safety on a school bus:

Follow The Same Rules As You Would in the Car

 

Remember the fun you had when you rode on a school bus, as a kid? Riding a school bus can be an exciting experience for children and often it results in them acting out or getting a little “wild” on the bus.

 

Kids are also more likely to act out if they see other kids being silly, too. As a parent, it’s hard to be the person to stop all the fun; your child needs to know what’s appropriate and what’s not. Remind your child that riding the bus is no different than riding in a car.

 

Some examples may include:

 

Always Wear a Seat Belt

 

Depending on what type of bus your child is riding on or what state you live in, there may be no option to wear a seat belt. Federal law requires seat belts on smaller buses, but only six states require the use of a seat belt on a full-size school bus.

 

Sit on the Seat and Face Forward

 

Your child would never kneel or stand on his or her seat in the car or ride while facing backward. Kids are tempting to kneel on bus seats and talk to the people that are sitting behind them. This is unsafe, particularly if the bus were to make a sudden stop.

 

Be a Respectful Passenger

 

While it’s natural for kids to talk a lot and want to listen to music in the car, it can be distracting to the driver. You can’t expect your child to be completely quiet while riding on a school bus with his or her friends, but it’s a good idea to encourage him or her to talk quietly. Stress the importance of being a respectful, distraction-free passenger.

Being Careful On and Around the Bus

 

Many school bus injuries occur when a passenger is entering, exiting, or walking near the bus. Remind your child that the aisle and steps of the bus can become slippery due to spilled water or drinks and that he or she should never run on the bus.

 

Pushing and horseplay also lead to injuries, so remind your children to keep their hands to themselves and never rush the person in front of them.

 

Here a few other things to discuss when walking in front of, exiting, or entering the school bus:

 

  • Are your shoes tied? Loose shoelaces are a tripping hazard.

 

  • Stay away from the back of the bus and stand away from the exhaust.

 

  • Always make sure the bus driver sees you before crossing in front of the bus.

 

  • Look both ways when crossing the street, even when the stop arm is out on the bus.

6 Neighborhood Safety Tips for You and Your Kids This Halloween

Brisk air, crunchy fallen leaves and pumpkins galore is a tell-tale sign that Halloween is right around the corner! Your kids (and maybe even you!) have probably already been brainstorming their costume ideas. This is an awesome opportunity for everyone to get a little creative and have fun! There is so much excitement in decorating for the holiday and choosing the perfect costume that it can sometimes be forgotten that you’ll all most likely be heading out after dark. Though, if you have young kids, you’ll probably be with them all night, but it’s still crucial to keep safety in mind. Consider these 6 safety tips for navigating your kids through the neighborhood this Halloween.

  1. Plan Your Route in Advance

Depending on the size of your neighborhood, how far you’re thinking of walking and how long you’re planning to be out, it can definitely be a good idea to plan your route in advance. Stick to roads you and your kids – and their friends if any are with them – are familiar with so that no one feels lost or tired toward the end of the night. This will also ensure safety since you will be aware of your surroundings

  1. Wear Comfortable Shoes and Make Sure You’ll Be Warm

This tip is key. No matter what you or your kids end up dressing as, it better require wearing comfortable shoes. Everyone will regret it otherwise as you begin to consider the high demand of walking and brisk October air. Which is why you should consider the weather. Depending on what climate your in or how cold the weather has already gotten at this point, make sure you’re all prepared with layers if necessary. It’s best to have it incorporated in the costumes so that you don’t end up carrying all of the extras.

  1. If You’re Driving, Go Slowly

Speed limits through neighborhoods are typically 25, but on Halloween, slow it down even more. If you are driving somewhere, keep your eyes open and scanning for any trick-or-treaters. According to car accident lawyers in Denver at The Sawaya Law Firm, personal injuries are commonly seen. The neighborhood could be crowded with foot-traffic, and you never know if someone will dart out in the street on their way to fill their bags full of candy. 

It would be wise to also consider Halloween parties. This is a time of year when family and friends get the opportunity to dress up and have fun as they enjoy the spooky festivities. Be cautious of any drivers that might be under the influence commuting to and from these types of activities.

  1. Optimize Your Visibility

For extra safety precautions, consider having your kids wear lighter colored costumes so they’re more reflected in the lights at night. Bring at least one flashlight with you. You might even have the kids carry small flashlights. Just make sure they know not to shine them in people’s eyes. Consider adding reflective tape to their costumes or bags of candy or having them wear glow-stick bracelets.

  1. Make Sure Your Group Knows to Stick with You

Make sure everyone knows to stick with you – especially if you have your kids’ friends with you. You’ve probably yelled, “Don’t run!” a million times in your life by now, but don’t stop yet! Remind them that the candy will still be there even if they walk.

  1. Check Their Candy

At the end of the night do a candy check to make sure there are no unwrapped or exposed pieces of candy. Get rid of anything that’s open, and let them enjoy the rest (maybe not all at once though)!

Health Benefits of Riding a Bicycle

As a kid, your bicycle was most likely your main mode of transportation. From school and your best friend’s house to clear across town, you had the energy to ride you bike for hours a day. Then you got your driver’s license and there was no looking back, nor did you make time to ride your bicycle. If your beloved bike is just a memory of your childhood, you may want to consider hopping back on it again. Here are some healthy benefits to driving your car less and riding your bicycle more:

Good for the Body

Although bicycling is a great form of exercise, there are more healthful benefits than just getting a weekly workout. First of all, as with other forms of exercise, it can help you burn fat and create a stronger and leaner body. As a result, certain diseases, such as diabetes, heart disease, and even some forms of cancer can be decreased due to the weight loss experienced when riding a bicycle. Secondly, unlike other types of exercise that promote weight loss, bicycling is relatively easy and is gentler on the body, which can be great for beginners or individuals with existing health issues. Finally, bicycling may also be the “fountain of youth” that everyone is looking for. Both casual and frequent cyclists may see an increase in their longevity, as some studies have shown after looking at Tour de France riders.

Better for Your Brain

While riding your bike a few times a week can do wonders for your physical well-being, don’t overlook the benefits it can have on your brain. Studies have long shown that regular exercise can benefit your brain functions and your mental health. Think about the last time you took a bike ride. How did you feel when you got home? While you may have felt a little tired from your ride (especially if you hadn’t cycled in quite a few years), you probably felt energized, happy, and clear minded.

Riding your bicycle can help you alleviate any stress you may be feeling and can even reduce the risk of anxiety or depression. Additionally, you may also experience clearer thinking, a better memory, more restful sleep at night and more energy during the day.

Although riding your bicycle can greatly benefit your brain, don’t forget to take good care of your head while riding. Michael D. Kelly, of Kelly & Soto Law, reminds bicycle riders, of all ages and skill levels, to wear a helmet to protect their heads from serious injury in the event of an accident.

Cycle Your Way to Happiness

When you participate in regular exercise and as a result, start feeling physically and mentally healthier, you’re likely to be a happier person. Not only will you notice a positive change in your health, overall, but you may also be more confident and have better self-esteem.

Bicycling is a great activity to do on your own, but it is also a fun way to spend time with friends and even meet other people. Having a healthy social life is connected to your physical and mental health, too, so don’t be quick to pass up the chance to go on a group ride with other bicyclists.

Make the Most Out of Your Morning Routine

stretch

Think for a moment about how stress negatively affects you. Imagine waking up with a sense of complete calm – no rushing yourself, no rushing the kids, no panic about all of you being late to work or school. This is a happy place – a peaceful place. Imagine the mood you can create for the day to come simply by beginning with a stress-free morning. Check out these 8 tips for making the most out of your morning routine.

It Begins With the Night Before

Go ahead and get lunches ready! This is such a huge relief to have off your shoulders before you start scrambling around in the morning. Grab some of those little plastic lunch containers that have separate sections for different foods. Pack a variety of foods so your kids don’t get bored with one thing.

Let your kids pick their clothes the night before. This way, they’ll wake up in the morning already knowing what they’ve laid out. It’ll be ready to go and there won’t be any surprises or upset. Plus, they’ll feel good knowing they had some control over their morning routine.

Make Sure Everyone is Getting Enough Sleep

This includes you! It’s so, so important for kids to get enough sleep. Sure, they may still not be incredibly excited for school the next day, but at least they won’t wake up cranky because they’re so tired.

Wake Up Before Your Kids

If you’re able to get enough sleep, it probably won’t be hard for you to wake up a little early, giving yourself time to get the brunt of your personal prep work done. Make yourself a nice cup of coffee and enjoy it with no interruptions. Enjoy some meditation or yoga before you hop in the shower and get dressed before the kids wake up.

Create a Morning Routine Chart

If your kids get distracted easily, making a morning routine chart can be a fun idea. It’ll keep them on track with things like brushing their hair and teeth, washing their face, getting dressed, eating breakfast, putting their shoes on, and grabbing their lunch and backpack. You might even choose to create the chart with them. It’ll give them some time for creativity as well as help them understand and take ownership of what needs to be done in the mornings.

Have a Fun Playlist

You might try making a short playlist of some of your kids’ favorite songs in the mornings. It can keep them motivated to stay on task if they know they need to be doing a certain morning chore like getting dressed during a particular song.

Let Breakfast Be DIY

You can prepare some things the night before, or let your kids get their breakfasts ready themselves. Let them choose between things like fruit and yogurt or cereal. Cleanup is easy, and you’re not spending your morning cooking a continental breakfast.

Remain Calm

Take a few minutes in the morning to spend some time with them before they even start getting ready. Sometimes that parent-child, human connection is needed to keep everyone calm and grounded. Kids also feed largely off of the vibe adults put out. Remain calm in the morning as opposed to frantically rushing around. If you find yourself getting frustrated, try whispering to your kids instead of yelling.

Make Weekends Special

Let weekends be a special time for slow moving and big, delicious breakfasts. Keep to the routine as much as possible, but relax the pace. You might watch cartoons as a family before breakfast or read a book together.

A Note on Safe Driving

We all know about morning, rush hour traffic. When you’re already running late you might end up weaving in and out of cars before even realizing what you’re doing. According to Becker Law Office, car accident lawyers in Louisville, one of the most common behaviors that lead to accidents is speeding. Make the most out of your morning routine so you don’t find yourself feeling the need to speed on the way to school or work.