A Step-By-Step Guide to More Human Health.

In today's fast-paced world, it's easy to overlook the importance of a healthy, balanced life and? 40% of Americans report experiencing stress regularly, according to the American Psychological Association.? In this guide, I’ll share practical steps you can take to achieve more human health, connect with your inner self, and embrace well-being.

Step #1: Prioritize Sleep

The data is out: Quality sleep is the cornerstone of a healthy life. It enhances mental clarity, promotes emotional balance, and supports physical health. However, our hectic lives often push sleep to the back burner. It’s easy to say prioritize sleep, but what does that actually mean? For me, it means establishing a regular sleep schedule (getting up/getting down at the same time), creating a relaxing bedtime routine (Sauna/eye mask), and avoiding screen time before bed (keeping my computer out of the bedroom).

Tip: Aim for 7-9 hours of quality sleep each night and keep your temperature in the room at or below 66 degrees.?

The Mistake: Neglecting sleep in a busy schedule.

Step #2: Nourish Your Body

Working out matters but your body is largely a reflection of what you eat. When you can choose, choose whole, unprocessed foods. They provide the quickest access to the essential nutrients that promote vitality. I don’t need to say it, but I will. Avoid excessive sugar, processed snacks, and fast food. They will/can lead to health issues. Balance your diet with a variety of foods and stay hydrated.

Tip: Try for 1g of Protein per lb of body weight. It will ensure you have the Protein needed to build muscle. It will keep you fuller, longer and help you avoid overeating.?

The Mistake: Sacrificing long-term health for short term convenience (relying on processed or fast foods out).

Step #3: Stay Active Daily

Physical activity is not just about looking good; it's about feeling good. When I feel good, I usually perform great. We all know regular exercise boosts your mood, improves cognitive function, and strengthens your body. It’s now about breaking the routine barrier to make moving our body part of normal life. Start small. Make movement a part of your daily routine, whether it's a brisk walk, yoga, or a workout at the gym.

Tip: Sub one cardio session with resistance training session. In other words, not only will you look better and feel stronger. Your metabolic health will thank you.?

The Mistake: Viewing the 1hr training session as stealing from working hours.?

Step # 4: Manage Stress

Stress is an inevitable part of life, but how you handle it makes a significant difference. Chronic stress can lead to health problems, both physical and mental. Learn to manage stress with relaxation techniques like meditation or yoga. Embrace mindfulness to stay present and reduce anxiety.

Tip: Build in stress-reduction techniques like meditation or yoga into your normal routine.

The Mistake: Viewing all stress as bad. Stress followed by recovery is the formula for growth. Chronic stress stunts growth.?

Step # 5: Connect with Others

Personally, I don’t need the research-based reasoning to know that the quality of our relationships matters for health. I see it everyday and the data now supports it. As far as risk factors for death, loneliness may be on par with high-blood pressure and smoking. This is great news because of all the health strategies creating strong relationships may be the easiest to access. The benefits of strong relationship support extends to the giver as well as the receiver. Actively nurture your relationships, whether with friends, family, or colleagues. Engage in meaningful conversations and spend quality time with loved ones.

Tip: Make it a habit to reach out to those you love when you don’t need something. Check-in and check-on one new person in your network daily.

The Mistake: Thinking that 5-minutes isn’t enough time for a call. This keeps us some small moments of connectivity that add up.?

Step # 6: Learn and Grow

Growth is a significant part of human nature. Some people avoid it because growing is painful. That pain is the gateway to the transformation we all seek and the resilience, personal confidence and fulfillment that comes along with it. Life is a journey of learning and personal development. Make it a habit to read, attend courses, and explore new interests. Stagnation? can lead to dissatisfaction, depression, learned helplessness and missed opportunities. Embrace change and personal growth in the face of uncertainty.?

Tip: Look at Tim Ferris’ Fear Setting exercise. I’ve found this to be the best prompt for scary decision making.

The Mistake: Avoiding the hard questions and decisions. I love the quote, “ Hard choices, easy life. Easy choices, hard life.”.

Step # 7: Practice Mindfulness

Mindfulness is the other side of the stress coin. It isn't about eliminating stress; it's about learning to manage it. Take moments throughout your day/week to focus on your breathing and your present surroundings. Mindfulness enhances emotional awareness and well-being.

Tip: Download Headspace and try to practice breathing and mindfulness for 5-minutes a day.

The Mistake: Believing we can multitask. Presence is the key to giving energy to the right things, at the right times.?

Step # 8: Limit Screen Time

This is my achilles heel and my kids let me know about it. Our digital devices provide us with immense power, but excessive screen time will stunt our relationships. To maintain a healthy work-life engagement, create screen-free zones and? limit social media. The focus on real-life interactions will become so much easier.?

Tip: Take a look at your priorities and match them against your time spent. I call myself out when I say dinner with my family is important, but I have my phone right next to me the entire time.

The Mistake: Excessive screen time at the expense of personal interactions.

Step # 9: Hydrate Regularly

Water is essential for life. Dehydration can lead to a range of health issues. Make it a habit to carry a water bottle and consume adequate fluids daily.

Tip: Add electrolytes to your water first thing in the morning.?

The Mistake: Thinking you can overcome dehydration by pushing through mentally and physically. Most of my bad moods/stress can be connected to lack of hydration.?

Step # 10: Give Back

The act of giving to others can be profoundly fulfilling. It provides a sense of purpose and boosts mental well-being. To each their own on this one. The key is stepping outside of yourself for the fulfillment you seek. Helping others is helping yourself and your productivity.?

Tip: One act of kindness daily. Try by paying for the person’s coffee behind you in the Starbucks line this week.?

The Mistake: Living with a scarcity mindset.?

Step # 11: Set Boundaries

I didn’t always believe it, but setting boundaries is a form of self-care. It sets the standard of self-respect and creates clear lines of our own personal leadership. You have to lead yourself before you can lead others. All healthy relationships depend on boundaries. Setting limits ensures your well-being and helps you avoid feeling overwhelmed or used.?

Tip: No is a full sentence and boundaries start with self-awareness. Start by writing down the areas of life that feel overwhelming and determine where you can say no.?

The Mistake: Believing that boundaries are selfish.

Step # 12: Celebrate Successes

Life is a game of “runs”. Momentum matters and stacking small wins proves you are who you say you are. Celebrating even the smallest victories is a powerful motivator and confidence booster. Take a moment to pat yourself from time to time, and remember that each step forward is progress.

Tip: Make a habit of acknowledging inputs instead of waiting for positive outcomes (that may never come from the work).

The Mistake: Believing you will be happy when you “make it”. The golden-years are the times when you’re going through the mud and working through the process. Take time to celebrate the tiniest wins.?

By incorporating these practical tips while avoiding common mistakes, you can start on your journey towards a healthier and more human life. It's time to prioritize your well-being and create a fulfilling, balanced life that reflects the best version of yourself.