Day 206-212/365 Days of Fulfillment
Day 212/365 – August 1
“Spend 15 minutes in total silence”
It’s rare that we get total down time, or so we think. We tell ourselves the narrative that busy is better, and that time wasted is time lost. But what is time wasted? It’s how we view this that dictates where we place our mind and what we give value to. Silence is one of those things that can be so good for us, even though it seems so wasteful. Spending time in total silence – no music, sounds or noise of any kind – allows us to connect with ourselves. In this state we are able to discover new questions and with that new answers; we are able to lose ourselves in the realm of time and space, and hopefully grasp the benefit of doing nothing for a small period of time. Use this technique as often as you can.
I would suggest a minimum of once per week to gather your thoughts, purposes and uncertainties, or whatever comes to mind. A great day to add this into would be you re-energize day; the day of the week you reconnect with yourself and put all the busyness aside.
Day 211/365 – July 31
“Try an intermittent fasting window”
Fasting might sound extreme when you first hear it, but intermittent fasting is just a fancy way of saying, timed eating period. A traditional intermittent fast is anywhere between 8-12 hours, leaving either 16 hours or 12 hours of fasting (no eating); this usually occurs early evening and goes until an hour or so after you traditionally wake up, depending on your wake schedule.
Intermittent fasting has been shown to have incredible effects on sleep, gut health, lean body mass, endurance and even on reducing strict eating habits. I still advocate eating clean, nutrient dense foods for a bundle of other benefits and for true optimization, but intermittent fasting has been shown to alleviate the affects of eating fattier, sugary foods with less effect on body mass, endurance and overall health compared to someone who eats fatty, sugary processed foods throughout the day. This just means that with two people eating like crap, the intermittent fasting individual won’t see as many negative consequences. It’s shitty for you either way, but slightly less crappy for the “fasting individual”.
However, the real take away is the ability intermittent fasting has on the actual positive effects on improving your life. I would suggest trying a 10-12 hour window of eating off the bat, and slowly move into the 10-8 hour window. Both are good, but science does back up a slight improvement in overall performance with an 8-10 hour eating cycle.
Day 210/365 – July 30
“Do some aerobic exercise”
We all know that exercising is good for us and can help prevent chronic pain and diseases, but aerobic exercise, as we know it, cardio, in particular has been studied as the most beneficial type of exercise for improving happiness. Choose activities that are of lower intensity and that require you to move your body consistently. Walking, playing tennis, jogging, going for a bike ride are all great aerobic exercises. The great thing about aerobic exercise is the variety involved. And better yet, studies also show that between 10 minutes and 30 minutes of aerobic exercise is all that is needed to improve ones mood. We all have time for that.
Day 209/365 – July 29
“Remove clutter by using the formula: Do i use it, need it, love it”
Most of us are guilty of having certain things in our house – whether they’re visible or hidden away – that we could live just fine without. And in most cases, this clearing up of unnecessary items can have a great impact on improving our life. Clutter just has this ability to take our focus away from important things in life, and without really noticing, overwhelms the nervous system. By using the “do i use it, need it, or love it” formula, we have a much greater likelihood of getting rid of items that are just taking up space. This does require honestly and transparency however, as we are very good at convincing ourselves that we use something we never use, or love something we really only like, and need something we just kind of want.
By asking yourself these questions and being 100% truthful in the process, clutter can be removed much quicker than one would think. I personally advocate having an unbiased source there with you to help hold garbage bags, empty drawers, and aid in making the tough decision to let go of certain items.
Try this tip out the next time spring cleaning is on the list, and allow yourself to experience a house full of things you actually need, love and use.
Day 208/365 – July 28
“Shop hands free”
This tip is for all us “over buyers” who go into the grocery store to pick up a select few items and are always guilty of picking up way more than we need or even want for that matter. It’s easy to fill your cart up with every catchy, good tasting item that catches your eye in the moment…”3 different types of nut butter, sure why not!” “Big tub of ice cream, might as well!”, and this cycle just keeps on going as you make your way down the isles. It’s too easy to do this when you have a big cart or even one of those small hand held baskets. We’re impulsive beings, it’s just who we are.
I’m not saying to never use a cart or basket and make endless trips to grocery stores throughout the week, but be mindful. Especially in situations where you know it’s a quick dinner, and breakfast pick up for the next couple days. The goal with that particular task is to buy the essentials. Going in with a basket or cart is just going to aid in our impulsive nature to buy everything that looks shiny.
This is a small little life hack that can save you time, money and access space in your kitchen cabinets and fridge.
Day 207/365 – July 27
“Prepare what you need for the next day, the night before”
I learned this from a military friend, as this was something that saved him an incredible amount of time, stress and punishment during his time in the military. In his particular circumstance, every minute and second really did count, and hacking his environment and schedule aided him in a quick get up and go. This was a great way to keep on the good side of authority and not be in panic mode every morning.
You can use this tip for meals prepped and ready to go, laying your clothes out, breakfast ingredients ready or even cooked, bag packed, and whatever else can be done the night before to give you ample time in the morning to avoid running around getting things sorted out when your clarity and decision making is less than ideal. We all know how this story goes – we eat like shit, pack garbage food (if any), feel overwhelmed, under-prepared, and leave the house feeling like the day has already got a beat on us.
This tip will save you time, energy and allow your attention to go towards tasks and activities that will aid in building momentum as soon as you wake up. By saving time and preparing the night before, the morning is stress free and can be filled with moments of calmness, meditation, relaxation and a feeling of being ahead of the game, all things that give you an edge on crushing the day you have in front of you.
Day 206/365 – July 26
“Organize Your clothes”
I think we can all agree that an organized selection of your clothes makes life much easier. I’ve been in the situation way too often where i am scrambling to find clothes that i need the day before, or right before leaving the house, and in that moment i always regret not having my clothes organized. Having your athletic gear in one spot, socks and underwear in another, dress shirts, going out clothes, and whatever else you have at your disposal is best when we can actually find it and sort through our options with limited stress and frustration.
A good way to apply this tip with much greater ease is to fold your clothes immediately after doing laundry, and then immediately sorting your clothes. When your clothes are out of sight, they quickly become out of mind, and this will drive you bananas when the moment of “where is that shirt?!” hits.