It’s Time For Some Clarity!
If you’re serious about making changes in your health
then following the next steps will give you some real insights
on where you are and what areas you need to improve.
Don’t need to feel bad.
All of us have some work to do.
Answering the next 6 questions and writing them down for 7 days
will give you a clear picture on what is it that you can improve.
Here they are:
- What time did you wake up? w/wo alarm clock
- What time did you go to sleep?
- What time did you take your first bite or sip of the day?
- What time did you take your last bite or sip of the day?
- What time did you shut off all screens?
- What time did you exercise?
Just to give you some ideas what to look for, let’s go through all these 6 questions.
1. What time did you wake up?
Ideally you want to wake up naturally with the sunrise.
I know, I know… you’re probably saying: Are you kidding?
In order to wake up early you need to go to sleep early.
First just write down where you are and then improving on one area
will help to fix other ones too.
Right now, we’re gathering data on where we need to improve.
2. What time did you go to sleep?
Now this is an interesting one, obviously
and it requires honesty and just write down the number
and then a week later you can have a look at the bigger picture objectively.
As with everything, we need consistency here and to shut off all screens earlier.
That’s important because it really affects our ability to completely shut down.
3. What time did you take your first bite or sip of the day?
The only thing that does NOT count here is drinking pure water.
Some might say that drinking black coffee is okay on empty stomach
but actually that alone triggers the digestive enzymes and the whole process.
So your internal clock recognizes it and starts the digestion.
If you can work towards drinking coffee mid-morning only.
that would be also quite good;)
As far as breakfast goes just do what works for you best
you can have it early or later if you consistent with the timings that’s really good.
It’s not okay to skip it if you snack instead or drink coffee only.
4. What time did you take your last bite or sip of the day?
I’m sure you have experienced going bed with full of food…
I wouldn’t want that tossing and turning and nightmares to anyone…
Again, general rule of thumb here is eat 3-4 hours before bedtime consistently
and do NOT drink after dinner anything but water.
If for example you want to drink something drink it before dinner and let it all digest
before going to bed.
->>>> This first 4 is really key for changing one’s health for the better
and that’s not me saying it only but studies and researches. If you’re interested in more information check out ‘The Circadian Code’ by Dr. Satchin Panda
5. What time did you shut off all screens?
This is kind of obvious and probably the most difficult to do.
Not impossible though.
I stopped watching series as I think that could be the biggest time wasting.
But we all have mobile phones. (later I will share what can you do about it;)
6. What time did you exercise?
This is actually the most straight forward:
Don’t exercise close to bed time.
Especially not vigorously.
Leave at least 3-4 hours before bed.
If you’re up for a challenge then just write down these things for 7 days.
I’m NOT saying do all of this for 7 days.
Just write the numbers down.
Then you can have a look at it and start working on it.
I suggest one area only and that can help with many other things.