MB #012: Quick Start Guide To Balanced Health
An outline of my favorite habits you can tackle first if you want to live a holistically healthy life as a busy father.
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Today I’m going to outline my favorite habits you can tackle first if you want to live a balanced and holistically healthy life as a busy father.
There are 4 domains I like to operate in that I believe all impact one another:
Spiritual + Mental
Rhythms + Schedule
Movement + Food
Sleep + Recovery
As I mentioned, each of these categories impacts the others. Your mental life can affect sleep, and your schedule can affect your margin to cook healthy food, etc.
Let me break down my top habits for each category, that you could start today!
Spiritual + Mental
Defense (Removing noise):
Sabbath - an act of resistance against the crazy pace of life. A day of complete rest and rejuvenation, no work so you can disconnect from your phone, computer and other things constantly calling your name.
Parent your phone - Turn your phone off for 1 hour per day (family time), and 1 day per week (sabbath), and lastly, put in on airplane mode for bed and don't turn it back on until after your morning routine is finished.
Offense (filling with the right things)
Prayer
Reading the Bible
Rhythms + Schedule
Create a block calendar and map out a perfect week. Fit the big rocks in where they need to go, and then assess how much time and space you have left over.
Fight like hell to protect the margin. That's where health really begins.
Movement + Food
Movement: Start with micro-habits like 25 pushups every day, until you become someone who exercises every day no matter what. Then advance from there, little by little.
Food: Eat 80% of your intake from whole foods (single ingredients) and cut out seed oils. (see last week’s issue)
Sleep + Recovery
Get sunlight in your eyes, on your face, and on your skin in the first few hours of being awake. This will help melatonin production at night when you're supposed to be getting ready to sleep.
Cut off food intake 3 hours before bedtime.
Reduce your sleeping temp to 64-68°
TL;DR:
Rest 1 day per week
Turn your phone and notifications off more often
Pray
Read the Bible
Work on a block schedule
Protect margins
Develop the habit of daily exercise - even if small
Eat real food
Get sunlight
Don't eat before bed
Sleep cold.
If these seem basic to you but you haven't mastered them yet, it might be time to simplify your approach and build the right systems and habits to ensure you can win at the basics for decades to come!
That's it for this week's issue. Catch you next Sunday!
PLUS, whenever you’re ready, here's how I can help you:
If you’re still looking for more traction in your health & fitness and want to stop spinning your wheels, build better systems, and have expert insights and accountability - book a free discovery call to learn more about 1:1 coaching with me. If coaching ends up not being right for you, you’ll still walk away from a call with valuable recommendations.
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