by Michael Plank
4 action steps for the week…
Move
Last week, we said that more physical activity (up to a point) is generally better. IT’s still true. Any time you have a chance to take the stairs instead of the elevator this week, do it. Doctor’s appointment, hotel, office visit? Stairs are likely an option. Moving > Not Moving.
Eat
One day this week, drink a glass of water before each meal. [This is less about appetite control. You’ll hear people sometimes suggest that hunger cues are actually thirst cues. I’m no scientist, but that seems crazy to me. Not once have I felt hungry, had a glass of water, and then said “Ohhhhh, I wasn’t hungry after all. Just thirsty.”] This is about habit stacking. Water is essential to life and hydration is good for you. You’re going to eat. By getting a glass of water before each meal, you’ll ensure that you’re getting more water too. (I don’t care how big the glass is, this is about the habit, not the volume).
Sleep
Once this week, try trading out your afternoon coffee for a 20-minute nap. (Call it a 20-minute break if you’re at work). Caffeine intake after 2pm can negatively impact your ability to fall asleep later. And listen, you’re not a bad person if you have an afternoon coffee. But, you can get a similar pick me up with a 20-minuite nap, and it won’t mess up your sleep later tonight.
Manage
One work day this week, take a 1-5-minute break every hour. Set a timer. By “break” I mean no screens and no podcasts or reading. Let your mind unwind. Not only will you keep stress levels down, you’ll actually be more productive by keeping your mind from getting run into the gutter.