PROGRAM "PILLARS OF HEALTH" RULES OF THE GAME
Mindfulness and care for each of them are the basis for a successful and long life in harmony with oneself and further self-development!
"Motivation is what gets you started. Habit is what keeps you going."
This means that the successive simple steps/rules/actions/rituals/habits you implement will not have an expiration date. You either adopt them permanently or not at all!
Remember that nobody is perfect.
Just aim to adhere to the plan 80% of the time, and everything will continue to progress in the right direction. You can allow yourself a 20% deviation from the set goals.
Acknowledge that your life is entirely dependent on you, and everything you do, say, and think influences who you become.
The bad news is that a part of your brain (the limbic system) loves the comfort zone and will try to persuade you to stay in it. The good news is that your brain is neuroplastic, and you can create/train new "paths/habits" according to your will.
We have a few moments in our lives where we have full control over it.
Namely morning and evening - hence, I included most of the good advice during these times.
95% of our daily behaviors are automatic (subconscious), meaning they depend on your (and not only your) experiences, behavioral patterns, traumas.
The moment when you become aware of or start to notice dysfunctions in your actions/habits will be the moment when you can react and make a change!
To start our entire process successfully, you need to begin by determining a reference point, which is the current state in each of the 5 Pillars of Your Health areas.
The main goal of this task will be to determine how your life currently looks in the above areas: BREATHING, NUTRITION, MOVEMENT, REGENERATION, EMOTIONS/RELATIONSHIPS.
The next step will be to create a list.
Write down things/habits/behaviors/people and associated emotions that currently prevent you from reaching your full potential in the above areas.
Print the PDF with the "WHEEL OF LIFE 5 AREAS"
Evaluate each of the areas on a scale from 1 (unsatisfactory level) to 10 (satisfactory level) and mark the score on the scale by drawing lines connecting the points on the scale.
Look at the drawing and answer the questions:
What do you feel and think about your life when looking at the
drawing?
Which area evokes the strongest emotions in you and what is the
reason for it?
What surprised you?
Which areas require the most attention?
Which of these areas would you like to improve the most?
What will happen if you don't make any changes?
Wake up around 5:30 / 6:30 a.m. (1-2 hours before duties) - if you wake up much later, set your alarm 15 minutes earlier every day until you reach the desired time.
Drink warm lemon water with a pinch of salt - 1 or 2 glasses.
Breathing for 1 to 5 minutes: (details below) - be HERE AND NOW.
Affirmation for 1 minute: gratitude affirmation - think of 3 things in your life you're grateful for today (smile at yourself).
Visualization for 1 minute: visualize your goals in detail (for the day, but also for the future).
Movement for 1 to 30 minutes: morning stretch - a few exercises on a mat or yoga +/or a walk.
Take a cold shower - 30 seconds to 2 minutes.
Nutrition: depending on your chosen eating window, have breakfast (slowly and mindfully) or bulletproof coffee or nothing ;-)
Morning hygiene routine.
Take a moment to prepare your bedroom (a space dedicated solely to sleep) - it should be well-ventilated, dark (no electronic devices), without a clock, with a temperature of around 18 degrees Celsius.
If possible, take a short walk at sunset.
Remember! Avoid eating or intense exercise for at least 2/3 hours before bedtime, don't drink anything an hour before bedtime, and after 3 p.m., avoid coffee, energy drinks, alcohol, or other stimulants.
Avoid blue light sources 2 hours before bedtime (TV, computer, smartphone, bright lighting). Use warm-toned light in the evening.
Take care of your body: use an acupressure mat, do foam rolling, or massage your feet and buttocks with a ball.
Practice breathing for 5 to 15 minutes (details below) or do a sleep meditation (using the "Insight Timer" app or watching the "Headspace" series on Netflix).
Evening tranquility - read something before bed / listen to calm music.
Get into bed no more than 15 minutes before falling asleep (reading before bed is an exception) + focus on calming your breath. If you can't fall asleep for a long time, go back to another room and read or listen to relaxing music. If you start feeling sleepy, return to bed.
Sleep (remember to focus on calming your breath).
