Hey friends 👋🏻
Here are Doable ideas, Reflections and Mindfulness to try out this week.
Doable ideas 💭
Time management is pain management.
You know THAT task you should be doing first… go on, stop procrastinating.
How can I make next month the best one yet in 2023?
What do you need to do today to quickly recharge your brain? 💭
^ happy to report that my meditation habit is going strong thanks to this app (not sponsored) 🙂
Ideas Worth Pondering 🧠
You know those days when you feel fantastic, energetic and productive like nothing can go wrong?
They don’t just happen once in a blue moon.
In fact, there are ways to create more “good days”. Here are my best tips speaking from experience:
- 🏃🏻 Boost your physiology: Move your body throughout the day. Your mood and state of mind will change when you change your positions – not to mention how exercises release endorphins and serotonin that make you feel food. Change your body, change your mind – they go hand in hand.
- 🎯 Set ONE daily intention: I do this the night before. I know what dragron I’m going to slay when I wake up. This not only helps me figure out the most important task, but it gives me a sense of purpose at the start of the day and a sense of achievement once it’s done. Doesn’t have to be huge. Whatever aligns with your weekly/monthly goal.
- 👯♀️ Connect with someone: check in with your friend or meet up with a friend for a co-working session. I’ve been meeting friends consistently in the past 2 months for a 6.30am boxing sessions and late afternoon co-working sessions at cafes. Honestly, it’s just combining social events with either working out or work. Kill two birds in one stone. I always feel good afterwards.
- 🥜 Intermittent reward schedule: define your short-term and long-term rewards. As Dr. Huberman mentioned, we can boost motivation and satisfaction through intermittently releasing dopamine. We don’t want the reward to be repetitive or predictable (think casino). I now manage my dopamine peaks by 1/ occasionally breaking my fast earlier after a productive morning or 2/ indulging in peanut butter honey after a long day. I enjoy these things but I certainly do not do them every day. The little things I do to celebrate small wins, in my opinion, are important because I lose motivation and momentum if I don’t get rewards while working on long-term goals. Yes, delayed gratification is a good trait but to consistently put in the effort and maintain performance, I need some sort of dopamine hit.
Remember, optimising your good days is a process that takes time and effort. Start small and build up from there, and soon you’ll be enjoying more productive and fulfilling days 😉
April Recap 📝
Wrapping up another month! How did you go this month? Did you achieve the goals you set last month? Hit reply and let me know.
My intention for April was to optimise diet and sleep (through increasing plant variety and improving sleep hygeine), which I’ve achieved. It requires ongoing maintenance so this is just the beginning . I also tried outsourcing video editing (you can watch the video here) which was a fun experience since I never enjoyed editing videos. That said, I’m not in the position to continuously outsource it yet so I’ll have to suck it up
Video This Week 🎥
Another classic made a comeback… 👇🏻
If you enjoyed that, please share with others.
Whenever you’re ready, there are 2 ways I can help you:
- Claim your peace of mind with these .
- Work 1:1 with me to improve your health and wellbeing with music therapy. No waiting list!
Be awesome x