*Adapted from Blinkist
"We make our habits and our habits make us." Make a better routine an emphasis. As young people, you have a lifetime to benefit.
Improve productivity with self-care. Blinkist examined sensible, evidence-based practices.
Sleep
- Get 7-8 hours of sleep daily
- Have a consistent bedtime (e.g. 10 PM)
- The highest quality sleep occurs from 10 PM to 2 AM
- Morning people had higher GPAs than night owls
Nutrition
- Start with a glass of water when waking for hydration
- Front-loading calories (breakfast) reduces overweight instead of more calories late in the day
- Reducing eating hours (no more than 11 hours/day) reduces weight relative to longer or continued eating
Mindfulness
- We've reviewed many benefits
- Start with 60 seconds (10 deep breaths)
- Ideally extend it to at least 5-10 minutes
Exercise
- Experiment with a best time
- Your choice matters (could be bands, walking, weights)
Eat that frog
- Get the hardest thing done first (prioritize)
- Write the goals down
- Only 3% of adults manage goals by writing them down and they achieve more
- Checklists help with positive feedback
- 80-20 rule, focus on the 2/10 most important
"The key to a successful routine is flexibility."
Summary:
Shoot for a full routine
Rehydrate and healthy breakfast
Mindfulness moment
Exercise "made to move"
Make a plan - attack our priorities
Lagniappe. Repost. Too many players hit 'downballs' into the net. Don't give away points. Downball hitting is an underdeveloped skill.
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