Life can get busy and things can slip. Sometimes it can feel like spinning plates on both hands and using the toes on our feet too. Along with that if we're involved in a big project, travelling for work, managing a lot at home, or recovering from an illness or condition, these fundamentals for well-living can easily drop out of focus.
This short article is just a refresher on those fundamentals. Given the work I do, I'm very aware that most people are not always ticking off all ten fundamentals! If we can pay greater attention to these ten basics we can have the best possibility of setting ourselves up for success.
These probably aren't entirely new to you, but depending on where you are in your career or development journey each of these fundamentals can seem more or less present at any given time.
You can think of these fundamentals as dials that can be fine-tuned or pillars that prop up your mission and life purpose.
The goal of these fundamentals isn't to do them for the sake of doing them, instead, it's so that the basic needs of your physiology and psychology are met, so you can bring your fullest self to the work, hobbies, and relationships, you care about.
So here they are, all in one place:
- Exercise regularly: Regular physical activity has numerous benefits for both your physical and mental health. It can help you reduce stress, improve sleep, and boost your mood. Take a look at High-Intensity Interval Training (HIIT) for maximum positive effects in minimum time which you can fit into your morning practice or daily routine.
- Eat a healthy diet: A healthy diet can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your overall well-being. There are many diets with various purported benefits which I don't wish to dive into here. Find a diet that works for you, but in general, a low sugar, low carbohydrate diet will increase not only your day-to-day mood and energy but also your longevity.
- Get enough sleep: Adequate sleep is essential for good physical and mental health. It can help you feel more alert and focused, improve your memory and cognitive function, and reduce your risk of developing health problems. Try going to bed and waking up at the same time every day, and using a sleep tracking app or bracelet, this can help you to understand the relationship between your lifestyle and sleep quality to make adjustments over time.
- Manage stress: Chronic stress can have negative effects on your physical and mental health. Learning to manage stress through techniques such as meditation, deep breathing, or physical activity can help you feel more balanced and in control. Mindful movement practices like Qi Gong and Yoga are highly beneficial as they have similar effects to meditation whilst being a physical activity, helping to develop the mind-body connection.
- Practice gratitude: Focusing on the things you are thankful for can help you feel more positive and optimistic. It can also improve your relationships with others and increase your overall sense of well-being. If you find yourself getting stressed with self-critical thoughts or pressure about goals, career, or expectations, take a breath and remind yourself of what's going well and what you're thankful for in your life - notice the shift in how you feel.
- Set goals: Having clear goals can help you stay motivated and focused on what you want to achieve. Setting small, achievable goals can help you build momentum and make progress toward your larger objectives. Equally though, it's important to have a degree of softness and self-awareness with goal setting to not get overly fixated on a certain outcome by a certain time, or become angry and self-critical if the goal is not met by a certain date. Treat your goals like you would street signs, guiding you to a destination - but be sure not to miss out on the journey.
- Find time for relaxation: Taking time to relax and unwind is essential for maintaining good mental health. Whether it's reading a book, taking a walk, or engaging in a hobby, finding activities that bring you joy and relaxation can help you feel more balanced and energised. Quite simply, if you're not making time for rest, you best make sure you have time to be burnt out.
- Foster relationships: Strong social connections are important for both physical and mental health. Make an effort to spend time with friends and loved ones, and cultivate relationships that are positive and supportive. When life and work get busy relationships can fall by the wayside. It's better to let people know you're going through a busy period and will be less available than just ghosting those who relate closely to you. Equally, it can be very helpful to schedule calls and time with loved ones as you would with the team, clients, and partners, to make sure it's not forgotten or superseded.
- Practice mindfulness: Mindfulness involves paying attention to the present moment, without judgment. It can help you improve your focus, reduce stress, and cultivate a sense of inner peace. This doesn't mean having to sit in the lotus position with incense burning. Getting present with the moment can be as simple as noticing the sensation of breath in the body, noticing the connectedness of nature whilst out walking, or taking a moment to review your day before retiring to bed. Becoming present is simply about observing yourself and your relation to your present experience, instead of rushing through it onto the next seemingly urgent event.
- Take care of your physical & mental health, and check in with those around you: Maintaining good physical and mental health involves making healthy lifestyle choices, such as getting regular check-ups and screenings, and taking care of any medical conditions you may have. It also includes taking care of your body through activities such as regular exercise and getting enough sleep. The mind and body are inextricably related so taking a holistic approach to well-living will ensure you're performing at your best. Also be sure to recognise the role you play in your community to support each other in having an abundant, joyous, and healthy life. Checking in with those around you on these themes is a key to living well, so that we may live well and enjoy life together.
