January - Morning Rituals
Starting off the day right
Before getting out of bed 4/7/8 breathing
Say "thanks" for waking up (10 million people didn't wake up today) Denzel Washing Commencement speech on "Thanks"
Bonus- make your bed! Its the first win of the day! Navy Seal Admiral McRaven
Rinse your mouth out, spit, then drink at least 16 ounces of water. Preferable with organic lemons and either sea salt or minerals
Sit quietly, pray, meditate and think about being your best self today. Write down who'd you like to be today.
Daily mantra._______________. Say this daily a few times Sample Mantras
Write a sticky note only 3 things to achieve today no matter what.
Move- just go outside, whether hot or cold and just take a 10-15 minute walk. Take your dog if you have one
Bonus- Journal, write down just 3 things your grateful for today
February - Sleep
Don't drink any caffeine 8 hours before bed
Stay off screens 3 hours before ( or wear blue light glasses/screens)
Don't eat 3 hours before going to bed, go to bed on an empty stomach
Sleep in a room as dark/cold as possible. Turn off all digitial clocks and lights
Turn off the house wifi and turn your phone on Airplane mode
Unplug outlets by your bed. Lights, clocks, etc
Bonus. About 90 minutes before bed, have a glass of water with a tablespoon of apple cidar viniger
Is your matress healthy? Many, if not most matresses have harmful chemicals inside them. Check out some natural and organic matresses. You spend 1/3 of your life in bed!!
Many commercial mattresses contain toxic chemicals such as antimony, formaldehyde and flame retardants
March - Eat Real Food
Look at Blue Zones diets around the world. They don't eat
April - Cold Showers
Yes, at the end of your warm shower, crank it to cold and start with 30 seconds
Some of the potential benefits Wim Hof
- Reduced stress levels
- Higher level of alertness
- More robust immune response
- Increased will power
- Weight loss
- Speeds up muscle soreness and recovery
May - Exercise / Movement
Get up and MOVE! just a short walk outside in the sun will improve your day
- Get your heart rate up
- Slow down aging
- maintain muscle mass
- shrink your fat cells
4 minute workout
Find a workout partner
June - Meditation / Gratitude Practice
write down just three things your grateful and why
A few scientifically proven benefits source
Opens the door to more relationships
- improves physical health
- Improves psychological health
- Enhances empathy and reduces aggression
- Grateful people sleep better
- Improves Self-esteem
- Increases mental strength
July - Intermitting Fasting
Try to have at least 12 hours to have your next meal at bedtime.
Stop eating 3 hours before bedtime. Example 7 pm last meal, just drink water before bed
Wait until 7 am the next morning before you eat your next meal
10 Evidence- Based Health benefits
August - EMF / Radiation / Cell Phone
The jury is still out on cell phone and wifi type radiation. California is the first state to issue an official warning about the radiation coming from cell phones.
Several other countries have already warned about cell phone use in children regarding there brains not being full formed
Try to use hard lines inside of wifi
Turn off your wifi at night while you sleep
Try to "ground" yourself daily. This is simply taking off your shoes and shoes and standing on grass. The earth is like a gigantic battery that contains a natural, subtle electric charge according to Deepa Chopra
This month just take 20 minutes 3-4 times a week to walk, stand or sit barefoot in the grass
September - Breathing
We've talked about Dr Weils breathing based on thousands of years of use in other countries. Hopefully you've continued over the last several months.
Add in this month a few other types of breathing techniques
Walking breathing. 4 breathes in every step and 4 out with each step
Simply notice your breath going in and out for 60 seconds
Bonus: check out Wim Hof breathing technique.
Box breathing. Best to check out the video used by Navy Seals
October - Water
Not all water is created equal!
Try to NOT drink from Plastic bottles. They may contain harmful chemicals according to US News & World Report https://health.usnews.com/wellness/articles/2018-10-09/is-it-safe-to-drink-from-plastic-bottles
Never microwave any plastics with water or food.
Invest in a stainless steel water bottle and fill it up with good quality water
Try adding minerals to your water or sea salt
November - Being Thankful
Very simple this month. Take out a sheet of paper, pen and envelope and write one handwritten letter a day to a friend, family member, teacher, coach, work colleague anyone you to just say your thinking of them.