We spend a lot of time shallow breathing. It’s also downtime.īreathing: Work on deep breathing techniques. Recovery, and I mean that for physical and mental recovery, is more than just sleep. Lounge time: I make sure to build in time to either get a hot bath or sip tea on the porch or enjoy a beer while listening to music. I always do it between 1–3 in the afternoon and I make sure it’s only 20–30 minutes long. Power naps: I try to get a power nap every day it’s feasible. Which means most nights I go to bed around the same time, between 930–1030. I get up at 6am every single day, even Sundays. I remember reading about how sleep cleared toxins from the brain and that was enough to convince me to prioritize it.ħ+ hours: Every night. No, you probably aren’t one of the people who can survive on 4 hours per night. It has been drilled into us repeatedly…sleep is important. It’s about the only reason I log in to my email honestly. Newsletters: I love a good newsletter! My favorite is James Clear’s 3–2–1. I like using the internet in useful ways as opposed to just surfing the net or being on social media. It keeps my ADD brain engaged.Īrticles: I seek out articles that are interesting…topics like finance, habits, investing, etc. 25 pages of each and rotate through them. Also, I typically read 4 books at a time. But I have a rule…if you don’t show me value in the first 25 pages, I’m out. I read books on history, psychology, habits, sports, leadership, you name it, I’ll read it. I want my reading to educate me and help make me the best version of myself.Īctual Paper Books: As mentioned, non-fiction 99 out of 100 times. I don’t read fiction because my “entertainment” comes from family movie nights or watching TV shows with my girlfriend. When I was young it was Berenstain Bears and then Goosebumps and now as an adult it’s almost entirely non-fiction. I also end every day in bed with another list, might be the same things, may be new things that I enjoyed that day, the point is to remain grateful. I start every day with a list of things I’m thankful for- my loved ones, my health, my luck, my ability, the NFL, my dogs, my bed, etc. Gratitude list: First and last thing every day. So now I spend at least 10 minutes per day with headphones on, listening to an ASMR video (I prefer no talking) and try to focus on nothing but the noise so I can clear my mind and relax. But traditional meditation has never worked for me, while on the other hand ASMR definitely works for me. It’s pretty straightforward.ĪSMR Meditation: I really believe in meditation and its benefits. The goal here is- Mental clarity/Emotional fulfillment. It’s designed to protect my body and try to correct my imbalances. Then I do some stretching and movement prep exercises. I use a Graston tool to perform the Graston technique (particularly on my joints). I roll on a Lacrosse ball and foam roller. So this is where I do some work on my body that’s not exercise the way we think of. But I think we can still make TV time very useful. I “frontload” my day, so I can relax at night. Prehab/Rehab: Night time is when I want to watch TV. I can also think without interruption on my walks. We evolved from humans that walked many miles every day, it’s good for us. Walking, for me, and many others, has so many benefits, both physically and mentally. I try to lift weights at least 2x per week, preferably 3.ġ0k steps/day: The idea here is to move. I do a few sets of incline presses with 30 pound dumbbells, this is very light for some people but it stresses my muscles. Just find ways to move is the basic gist. They’re honestly in no particular order as I view them all as super important components of my day.Įxercise has so many benefits that I don’t even need to get into them in detail- age slower, live longer, be happier, etc. I hope you can make use of some, or all, of them. I love my habits.īelow are my 7 keystone habits and how I implement each. And it does happen, but never for more than a day before I bounce back. I feel uncomfortable if I don’t get to one of my keystone habits. Now, as a non-loser, I make sure to consistently do these habits listed below. You’ve heard this story before so I won’t bore you with it. I drank too much, I was unemployed, lazy, unmotivated, blah blah.
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