Body-Mind Practices - Win Every Day*

*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.