5 Simple But Powerful Habits (You'll Feel Terrific!)

[00:00:00] When you hear about changing your life by drinking a concoction of oranges and olive oil, or

[00:00:05] like Bruce Wayne and Batman with his mysterious morning drink of bonoes what, drinking it

[00:00:10] down through sheer willpower.

[00:00:12] Or maybe you've tried putting raw eggs in a smoothie before to enhance your workout routine.

[00:00:17] Yeah, it might be a good habit but these things are not for everyone.

[00:00:21] And if you want to change your lives in bigger small ways, look no further than grabbing some

[00:00:25] small habits for your daily routine.

[00:00:28] But you can sustain.

[00:00:29] When they're practical and sustainable, you'll do them.

[00:00:32] Here are my five personal favorites.

[00:00:34] The first one is grounding or some people call it earthing.

[00:00:37] Rounding refers to the practice of connecting your bare skin to the earth's surface, typically

[00:00:43] by walking barefoot in the grass or dirt or sand.

[00:00:46] A 2014 research study suggested that grounding may absorb negative ions and actually have

[00:00:53] some anti-inflammatory effects, improving sleep quality and even reducing stress.

[00:00:59] It is believed that grounding focuses on the earth's electrical charge.

[00:01:03] The earth's surface tends to have a negative electrical charge while their bodies often accumulate

[00:01:08] positive charges.

[00:01:10] Proponents believe that connecting with the earth in your bare feet allows these charges

[00:01:15] to balance somehow potentially leading to health benefits.

[00:01:18] How do you do it?

[00:01:19] I've even done it in the snow, not for a long but a few seconds.

[00:01:24] And it's hard to wrinkle climates.

[00:01:26] If you're going to do it go outside in the morning, begin like five minutes or less.

[00:01:30] You're going to rub your feet in the grass.

[00:01:32] Integrate this grounding into your daily routine, perhaps walking barefoot into your yard

[00:01:36] for just a few moments after you're waking up or even before bed.

[00:01:40] And then listen to your body, pay attention how you feel after you do this.

[00:01:44] If you find it relaxing and energizing, continue it.

[00:01:47] An extra tip on this that I have actually done and I am certain this works.

[00:01:52] When you travel and first get off an airplane after landing at your destination, take off

[00:01:56] your shoes and rub your feet on whatever carpet you can find, moments after landing.

[00:02:02] And you will actually feel great.

[00:02:04] There is something to it.

[00:02:05] I used to do this with traveling a lot.

[00:02:07] Give it a try.

[00:02:08] Let me guess, you're here because you want to feel more energetic with little effort.

[00:02:13] This next one's for you my friend.

[00:02:15] This is symbol and sustainable sunlight exposure in the morning.

[00:02:19] One of my favorite podcasters, Andrew Huberman who makes science accessible for every eight

[00:02:23] people like you and me says to stop outside within the first hour of waking up in the

[00:02:29] morning and get some sunshine on your face for just a few moments.

[00:02:33] He says that aligning light exposure with your circadian rhythm helps suppress malatoning

[00:02:39] production and signals to your body than at daytime.

[00:02:43] Even a few minutes in early morning of sunlight can be beneficial.

[00:02:47] Although he does emphasize the importance of consistency, trying to get exposure about

[00:02:51] the same time will help regulate your sleep wake cycle.

[00:02:55] Okay, what do you do in climates?

[00:02:57] Words?

[00:02:58] Winner with little sun like where I happen to be.

[00:03:00] Well, when you do have sun, stand in a window and bask in the sunshine even for a few moments.

[00:03:05] You could also consider getting a full spectrum layout with those special bulbs or even redlight

[00:03:11] therapy in cold months.

[00:03:13] The point is try to do this as often as you can for better health.

[00:03:17] Do you ever feel like your head is going to explode because of your two-dialist?

[00:03:21] And it's nearly impossible to achieve everything on it, and you'll enjoy this small habit that's

[00:03:25] easy to implement.

[00:03:27] How many I'll do it later things are on your two-dialist?

[00:03:30] While your brain is preoccupied with these unanswered emails you did take a quick look at.

[00:03:35] Or dirty dishes on the counter or taking out the trash that needs to be done.

[00:03:39] Or making an easy decision.

[00:03:41] Even though they might seem insignificant, you're touching them over and over again in

[00:03:45] your mind, distracting you for more important tasks.

[00:03:48] I'll do this.

[00:03:49] This next habit has really helped me, and it's called the do-it-dial theory or some call

[00:03:54] it one touching.

[00:03:55] This concept focuses on reducing decision fatigue and suggests that tackling any task that

[00:04:02] can be completed in two minutes or less immediately rather than putting it on a to-do list will

[00:04:08] free up your mind.

[00:04:10] Typing a quick response to that email, putting dishes in the dishwasher, pay that bill real

[00:04:15] quick.

[00:04:16] Anything that you can make a quick decision on and be done with it will free you up.

[00:04:20] Most of these things we touch two or three or four times.

[00:04:23] Like we'll open an email, we'll read it, and say, I'll get back to replying later.

[00:04:27] This is like too many touches on the same task.

[00:04:30] If we would just open it, reply and be done.

[00:04:33] It'd be amazed at the time you get back.

[00:04:36] And how your focus and concentration improves to get this stuff off of your brain.

[00:04:40] You know what I'm talking about.

[00:04:42] Now let me guess, you're here because you had one of the following thoughts.

[00:04:45] I need a break.

[00:04:46] I'm burned out.

[00:04:47] Maybe you've got brain fog and coffee just isn't hitting the mark lately.

[00:04:51] This next point will definitely help you.

[00:04:54] And I find this to be very easy and I can do it.

[00:04:58] You could do it anytime anywhere.

[00:05:00] This is the power of the pause.

[00:05:02] This is a hidden productivity hat.

[00:05:04] We're all constantly reacting from one task to the next and it feels like how can we

[00:05:08] stay on top of things.

[00:05:10] Power of the pause is about creating intentional moments in space in your date.

[00:05:14] Interrupt the autopilot mode that we all get on and cultivate a more mindful approach.

[00:05:19] Think of it as enhanced decision making when faced within a situation and need your

[00:05:23] reaction can often lead to poor choices.

[00:05:26] A pause allows us to step back, assess it calmly and consider different options before

[00:05:30] formulating a thoughtful response.

[00:05:33] Think of it here.

[00:05:34] This is a specially beneficial for high pressure situations where you want to avoid impulsiveness.

[00:05:40] One benefit is improved focus.

[00:05:42] Our brains are bombarded with stimuli constantly.

[00:05:46] This pause acts like a mental reset button, taking a few deep breaths or focusing on our surroundings

[00:05:52] for just a moment clears your mind to distractions allowing you to refocus on the task at hand.

[00:05:58] Another benefit is reduced stress.

[00:06:00] Once our bodies are constantly bombarded with stress hormones, when we're in the go mode,

[00:06:05] pausing and taking a few deep breaths activates the reaction response in the nervous system

[00:06:10] lowering the stress hormones and promoting a sense of calm.

[00:06:14] This can help you manage challenging situations with greater composure and emotional intelligence.

[00:06:20] Now, are you someone who's had trouble sleeping lately?

[00:06:24] If this is you then consider this next hat.

[00:06:26] I am your sleep environment.

[00:06:29] Sleep quality significantly impacts how you feel and how you function in the day.

[00:06:34] Create a sleep sanctuary.

[00:06:35] When I come back from my house in the evening, after being outside for a long time hours

[00:06:40] on end working on my coy pond and hacking down invasive vines, the first thing I do is run

[00:06:46] a nice bath with favorite bath salts and wind down.

[00:06:50] Then about an hour before bed, I dim the lights throughout the house and then try my best

[00:06:55] to avoid screens as much as possible, putting devices in another room, trying about an hour

[00:07:01] before sleep.

[00:07:02] If you do a few stretches or little light reading before bed before final lights out,

[00:07:07] this small, pre-sleep routine.

[00:07:10] Signal your body.

[00:07:11] It's time to relax and prepares you for more restful nights sleep.

[00:07:16] I enjoy bringing in more microhabits to help my productivity and energy to produce more

[00:07:22] work and higher goals in my life.

[00:07:24] It's definitely not worth skipping the sleep habit and the others are great too.

[00:07:29] That is all for today friends, do with this what you will.