The 4 Most Important Things You Have Control Over
Right now, things are not easy for the majority of humans on this earth. There's a dangerous and highly contagious virus infecting our communities. We are in a significant recession; unemployment is high, and misinformation is rampant. On top of that, we have to manage our day to day lives involving our jobs, relationships, family, exercise, sleep, and whatever else you have on your plate. It's bleak, dark, and scary, but there is a way to thrive or even feel better during these uncertain and negative times.
Focus on the things you can control!
There are only a few things in your life that YOU can CONTROL, and by controlling these variables, you can improve your quality of life. Let go of all the stuff you can't control and start using your time and energy to master the things you can control. In the following post, I have detailed FOUR things that are 100% in your control to improve your quality of life.
1. Breathing
On average, we take 20,000 breaths daily. Breathing is such an essential biological process, but we rarely think about the quality of our breathing because it's automatic. I want you to take a second and notice the quality of your breath: are you breathing quickly or slowly? Is your breath shallow or deep? Where are you breathing from? Is it from your chest and neck or deep from your diaphragm and belly? I recommend taking 10 minutes every day and doing deep diaphragmatic breathing (see video below). Diaphragmatic breathing will stimulate your vegas/phrenic nerve, decreasing your heart rate, blood pressure, and putting you into a resting/recovery state.
2. Nutrition
Generally speaking, what you eat is your choice. That choice has considerable influence over how you mentally and physically feel throughout the day. Sure, junk food tastes amazing when you're consuming it, but how do you feel an hour later? Typically, you will feel lethargic because of your body's response to the food's high sugar content. You decide to take a nap because you're coming down from your sugar rush, which kills your productivity and decreases your mood. Besides ruining your mood and destroying your productivity, unhealthy foods have been proven to cause a variety of diseases like diabetes, obesity, and cancer. Try being conscious about what you consume, and make simple substitutions to establish healthy eating habits. Instead of chips with your sandwich, pick carrots or apples. Try choosing unprocessed foods with lots of fiber; this will help you stay full and energized throughout the day. In general, focus on high protein meals, with leafy greens, organic and unprocessed foods. Don't overcomplicate things, and pick the path of least resistance! Check out the link below for a PDF guide that helps you construct your own nutrient-dense and healthy salad.
3. Exercise
Exercise is the fountain of youth. Regular exercise positively impacts your mental state, physical state, and is the fastest way to improve your quality of life. I guarantee that you will feel at least a little bit better after a 20-minute workout. They say the movement is medicine, but I say it's better than medicine because it's free and everyone has access to it. Start slow, don't rush into hour-long HIIT workouts, start with a 20-minute walk around your neighborhood, and progress from there. If you want some workout ideas, you can check out our free 4-week full-body minimal equipment workout here.
4. Sleep
Focus, concentration, job performance, mood, energy, and appetite are all affected by sleep. Before you change any of the above-stated variables, try improving your sleep. Try getting 8 hours of sleep five days in a row, and note how different you feel with the extra rest—having trouble falling asleep? The following life hacks can help you improve your sleep quality without a significant impact on your day to day; cut caffeine out after 12pm, consume no more than 100mg of caffeine per day, lower or eliminate alcohol consumption, exercise, read a book before bed, and lastly try removing screen time at least 45 minutes before bed.
There you have it, four things in your control that, once improved, can drastically change your life for the better. Try out these simple changes and let me know how you feel.