Healthy Habits for a Happier You Newsletter
Newsletter #05
So, how did improving your sleep quality over the last 2 weeks go?…
Here are some of the things people mentioned they noticed after implementing better sleep hygeine habits:
This particular client in my coaching group was getting an interrupted night sleep constantly, making this a huge win for them this past week after implementing suggestions to improve sleep quality!
“I noticed how much easier it was to make better decisions, and recognize how I was thinking when I was better rested. I’m waking up in less pain and feeling much better!”
We end up sleeping for over 1/3 of our lives.
If you want to have a happier more fulfilling life, learn these helpful tips in the previous newsletter by clicking here to re-read that newsletter!
(Reply with the number newsletter you joined in on above)
Your Habit For The Next Two Weeks
- Start Saying No -
Or, add in your own habit!
(Re-download the habit tracker here)
For many high-performing, time-strapped entrepreneurs,
integrating wellness practices such as having a bedtime routine, planning nutrition, or maintaining a consistent exercise regime might seem overwhelming.
Yet, these commitments are essential for long-term success.
Most entrepreneurs are too busy saying "yes" to everything that isn't necessarily aligned with their personal health and goals.
It’s time to start saying “no” to non-essential tasks and make room for what truly matters.
Modern conveniences often seen as distractions can be our allies if used wisely.
The nostalgia of "the good old times" sometimes hinders us from appreciating how today's tools can improve our lives right now.
“The past always looks better than it was. It’s only pleasant because it isn’t here.”
— Finley Peter Dunne
Technology reveals to us a lot about ourselves. For instance, analyzing your Instagram explore page can provide insight into your interests and behavior
(Also applicable if you’re in the dating scene & want to know what someone is really about ).
Similarly, monitoring your screen time can highlight how you spend your days. If your time is mostly spent on social media, consider conducting a time audit to better manage your activities. [Get your free time audit here.]
Reclaim Your Time by Saying No
Understanding how you allocate your time is crucial. If you feel endlessly busy yet unproductive, tracking your daily activities might help you discover the causes.
Document everything you do, no matter how small, and categorize them to identify activities that are draining or energizing. This awareness is the first step in reclaiming control over your schedule (You don’t have to do this forever, only to collect initial data).
Once you have a clear picture of your time usage, reassess your priorities.
Create a visual representation, like a pie chart, to reevaluate how your time aligns with your personal and professional goals. Adjust accordingly to make room for health-oriented activities such as exercise, meal preparation, or relaxation.
Learn to Say No
Learning to decline requests that don’t align with your priorities is pivotal. When tempted to say "yes," remember that each agreement might mean you’re saying "no" to personal growth. Practice saying no in minor situations, such as declining unnecessary meetings to prioritize family or self-care time.
Identify one area this week where you can confidently say “no” and see how it creates additional time for you to focus on what truly matters.
Actions Towards Balance
Here are some of the tips my clients have had success with, when it comes to finding balance & managing their time in a more effective way.
Meal Prep Management:
Use slow cookers for easier meal preparation.
Double meal prep quantities to save time on days you can’t cook.
Use meal delivery services if budget permits.
Leave high-protein snacks in accessible places.
Find stores nearby for ready-made meals.
Boost Productivity:
Treat workouts like important meetings.
Write a "brain dump" of tasks before bed for better sleep.
Spend 15-20 minutes weekly scheduling tasks, focusing on essentials like meals and exercise.
Increase Physical Activity:
Park farther from destinations for extra steps.
Take the stairs when possible.
Invest in a walking pad.
Take short walks after meals to stabilize blood sugar.
Improve Hydration:
Drink a glass of water before your coffee.
Drink water with meals.
Hydrate after bathroom breaks.
Enhance Recovery and Manage Stress:
Take tech-free breaks to practice mindfulness.
Airplane mode walks
Find moments for mental breaks to relax with the only input being the natural sounds around you in your environment.
Transformative Change
By taking these steps, you reclaim time and enhance productivity. Success isn't just about showing up; it’s about how effectively you're present in your endeavours. Aim not just to participate, but to excel.
If you’re committed to advancing towards a healthier lifestyle, consider joining a coaching program designed for busy entrepreneurs to help integrate wellness seamlessly into their lives.
Allow yourself to take control and embrace the power of saying "no" to build the balanced life you deserve.
Give yourself permission - Allow yourself to gain your time back.
Click here for a free lifestyle/time audit with me to help you learn how to say no.
Articles I think you might find interesting!
How Much Protein You Actually Need: A Very Demure, Very Mindful Visual Guide
Ensuring you meet your daily protein intake is crucial for optimal health and fitness. The recommended goal is around 100 grams per day, but this can vary based on activity levels.
This is simply a visual representation of what things could potentially look like should you have no idea as to what to have daily from a protein perspective, but does not take into account quality or types of protein ingested. This first step is meant to bring your daily protein intake into awareness, with a from a visual perspective.
Here's a quick visual guide to help you see what 100 grams of protein looks like across different diets:
Omnivore Diet:
A balanced mix of eggs, cheese, yogurt, meats, oats, nuts, and bread can easily surpass 100 grams of protein.
Animal-Based Protein:
Consuming eggs, tuna, meatballs, turkey bacon, and turkey breast can efficiently hit 100 grams.
Vegetarian Diet:
Eggs, oats, cheese, yogurt, protein granola, seeds, peanut butter, and plant-based protein powder bring you close to 100 grams.
Vegan Diet:
Combining nuts, oats, protein bars, and seeds can nearly reach 100 grams. Consider adding high-protein substitutes like tofu or tempeh to hit your goals.
Does your daily intake look like this?
If you were here for newsletter #3 (which you can read here), you might already be tracking your food via photos and be able to compare to these suggestions above.
Reply to this email with what yours look like!
Does hitting 10,000 steps a day really make a difference?
The common advice to hit 10,000 steps daily might seem arbitrary, but it's rooted in promoting movement.
The figure originated from a Japanese term for pedometer and gained popularity worldwide. While not definitive for everyone, studies show that increased daily steps can decrease premature death risk significantly.
What Research Says:
Walking 4,400 steps daily lowered death rates by 41% compared to 2,700 steps.
Higher steps correlated with a reduced seven-year death risk in a study with 47,471 adults.
More steps lower risks of heart disease, cancer, and dementia.
Why Walk More?
Regular walking conditions bones, muscles, and blood vessels.
Reduces excessive sitting time, which impacts metabolic function and longevity.
Personalize Your Step Goal:
Find your current daily step count using a pedometer or smartphone.
Gradually increase your count: add 1,000 steps every two weeks to your baseline.
Aim to integrate more steps into daily routines and set realistic targets.
Tips to Increase Steps:
Take the long way for daily activities, like bathroom visits or parking distance.
Encourage movement with small tasks: carry fewer groceries at a time, walk during phone calls, and avoid escalators.
Mix routine and planned activities to reach your goal, potentially walking with a friend or pet for motivation.
It may seem odd to frame it this way, but I often remind people to think of how they could inconvenience themselves as much as possible to help get more steps in.
Whether thats any of the suggestions made above (walking the long route, parking farther away, taking an extra lap in the grocery store), or ones that are more relative to the environments you’re in, will be the first step in improving your step count daily; pun intended.
That’s all for today!
I’m excited to see/hear your responses & insights on the articles above & how your habits went.
Catch you in a few weeks,
Santo