While we've recently been thinking about bigger goals and projects, I want to get on a smaller scale today and think about sustainable lifestyle changes that you can make for more energy and better health.
Why? Because you can't do great things if your foundation is cracking. I'm going to be talking about a variety of ways to improve your health, and not everything will apply to you. Take what you want, and leave the rest!
So, let's get into how to create a strong base for your life. It's a stupid basics checklist, but there's going to be something in here that you forget about!
I want to start with the most basic thing of all: water. Do you drink enough of it? Probably not.
Everyone here sits in front of their computer all day, and probably is dehydrated. You'll know if your brain is sluggish, and it's hard for you to focus.
It's a little silly, but drinking water is like using keyboard shortcuts. Everyone knows it makes you go faster. You gain so much time, especially cumulatively. You just have to make the conscious effort to do it!
The same idea applies to another big one: food.
This idea is summarized by a simple mantra, coined by the writer Michael Pollan: "Eat Food. Not Too Much. Mostly Plants."
In other words, nourish your body with wholesome foods that fuel you rather than deplete you.
It takes lots of experimentation to figure out the best fit for your body. However, you do need a system, whatever it might be!
Here are some things to consider:
If you're just eating whatever without any conscious thought, you're probably losing out on some great benefits. So get curious! Look at Tik Tok videos from nutritionists on the easiest ways to grocery shop. Learn what the hell macros are, and if you care about them. Explore different dietary rules, like fasting or avoiding dairy.
Not all of these ways of eating are for everyone. You just need to find what's right for you.
Choose the tips that work for you:
Next in our "obvious but important" trifecta is… movement!
Regular movement not only improves physical health but also sharpens our mind. Incorporating simple activities, like taking walks, especially after meals, can have a tremendous impact on your well-being.
If you think you're effective without movement, you're fooling yourself! It's a great way to reset whenever you're dragging. If you think you're good now, imagine how good you could be! And all it takes is a stroll down the block.
Humans are designed to be in motion. Yet technology has made it so we can comfortably sit in our chairs, going nowhere and doing nothing. We can order takeout and groceries, Facetime our friends, and get on dating apps for a hit of dopamine. There is so much abundance that it ironically becomes a curse.
On the flip side, you also need to listen to your body when it's telling you to rest. How many of you have created an intense exercise routine, got sick, and then tried to stick with it? That's how you hurt yourself!
Learn to listen to your body- both when it says to move, and when it says to rest.
Choose the tips that work for you:
The last building block is sleep. Sleep is your fuel, but most people aren't getting enough of it. It should be pretty intuitive, right? Just get around 8 hours, and you're good.
But so many people are pushing themselves that they will do anything to figure out how to get around that number! Or you might have life circumstances- like a new baby or a chronic health condition- that makes a full night of sleep difficult.
So, how do you prioritize rest and get all of its amazing benefits? Again, everyone's situation will be different.
Personally, I don't use fitness trackers like the Aura ring. But friends of mine absolutely love them, because they give them lots of data about their body. While they intuitively knew that reducing their caffeine intake would help them sleep better, they needed to see the sleep quality score on their Aura in order to make the change. They also could finally stick to eating earlier and maintaining a consistent sleep schedule, because they had cold hard proof that those habits worked in their favor.
Another way to get great sleep is to have a routine and create an optimal environment. This might look like journaling before bed, meditating, or using sleep aids like a weighted blanket or ear plugs.
The most important step is to become conscious of what is helping you sleep, and what is taking away from it.
Your secret weapon for a great night of sleep?
Because of our frequent use of technology, we love a quick fix. Feeling overwhelmed? Calm it down with alcohol. Want more energy? Have coffee.
Instead of listening to our body's natural rhythm, we want a quick fix. Where does that feeling come from? The other buttons we press.
By focusing on the basics of eating, sleeping, and moving, you can establish a strong foundation upon which you can build a fulfilling and energized life.
Remember, the journey to self-improvement is ongoing, and starting with these fundamentals can create a ripple effect, leading to profound changes in all areas of your life.
Go through the checklists and find something to add into your day-to-day .