Athlete, writer, Psychology Master’s student. I’m passionate about helping people to be happier and healthier.

The daily practices of the Stoics for a life lived well.

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Photo by Simon Migaj on Pexels

The Stoic life centred around habits and routines — practices in which they engaged daily, from their waking moments until going to sleep, that provided the structure necessary for a day lived well. These practices can provide a blueprint for us, to help us to lead good and happy lives. This article outlines these practices, and how you can structure your day like a Stoic thousands of years later.


Wake up early

“The day has already begun to lessen. It has shrunk considerably, but yet will still allow a goodly space of time if one rises, so to speak, with the day itself. We are more industrious, and we are better men if we anticipate the day and welcome the dawn.” …

Your body needs a detox. Here’s a guide on how to do it.

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Photo by André Noboa on Unsplash

Detoxing is like a spring cleaning; it removes all the unwanted substances from your body. These include heavy metals picked up from our environment, various toxins, and metabolic waste.

Although we have built-in detoxification mechanisms such as the liver and kidneys, the amount of toxic substances we are exposed to now is a lot higher than when these processes evolved.

Back when we were living on the savanna or in the jungles we weren’t exposed to pollution, pesticides, or heavy metals. Toxins can be found everywhere, from non-stick cookware to the fire retardants put in mattresses.

Signs your body needs a detox

Do you experience any of the following? …

And it only involves two minutes of exercising

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Photo by Savvas Stavrinos on Pexels

There has long been a dispute about the best way to lose fat. Some people advocate for running or cycling for hours at a time. Others do Crossfit or F45 training. Some people do high-intensity interval training (HIIT). And others just lift weights.

But a recent meta-analysis has found the most effective exercise for fat loss, and it only involves 2 minutes of exercising.

The study

Seventy-five studies were analyzed that compared sprinting, HIIT, and/or continuous cardio.

The study found that sprint interval training (SIT) leads to almost 40% more fat loss than HIIT training, despite exercising for 60% less time. The sprints are also 85.64% shorter than HIIT sprints. Compared to continuous cardio exercise, sprinting led to 91.8% more fat loss and 71.1% less time exercising. …

Adding one tiny, inexpensive component to your sleep routine can make a world of a difference.

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Photo by Pixabay on Unsplash

I love routines and daily practices. I believe they are the backbone to succeeding in every area of your life. And an important area you want to succeed in is sleep.

Sleep underpins everything; if you’re not getting enough quality sleep, you’re going to start to suffer across all areas of your life. You need sleep to clean metabolic waste from your brain, to recover physically and mentally and to regenerate tissues, among myriad other functions. A lack of sleep leads to reduced immune functioning, increased systemic inflammation, increased blood pressure, and weight gain, among many other detrimental consequences.

But getting good quality sleep can be hard, and sometimes the practices are just too complicated, too expensive, or too time-consuming. …

It’s important even on your days off.

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Photo by Startup Stock Photos on Pexels

I know we have heard it before: Don’t use your phone within the first 30 minutes/one hour of waking up. Using your phone immediately puts you in fight or flight mode, you lose focus on what’s important, and you’re on edge the rest of the day. It makes sense. Not using my phone in the morning was one of the first things I added to my morning routine, before I even knew what a morning routine was. I’ve always recognized the power of avoiding the phone in the morning.

But sometimes on my days off, after my morning routine, I’d find myself with some free time. And I would think to myself, “There’s no harm in using it now — I’m not doing any tasks that require a lot of focus. I’m not writing today, I’m not working on my thesis. …

How incorporating sprinting into your workout will lead to incredible muscle gain and fat loss.

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Usain Bolt — Photo by Wikimedia Commons

Just one year ago, I was lean, muscular, and strong. My body fat percentage was about 10%, and I looked really healthy. Recently, I haven’t been satisfied with my appearance nor my performance in the gym. As far as I could tell, nothing had changed in the past year. Until I realized: sprints! I wasn’t sprinting anywhere near as much as I used to.

Look at any short distance runner and you will see what I mean. They’ve got big legs, six-pack abs, and even big, chiseled arms. They’re built. Look at Usain Bolt — lean, muscular, and powerful.

Some of the most muscular people I know are really quick. And that’s the secret: training for speed encourages both muscle growth and fat loss, leading to improved body composition. …

How to ensure you have an endless amount of ideas.

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Photo by Vlada Karpovich on Pexels

Generating writing ideas every single day can be tough. The successful writers always say that you have to write consistently if you want to succeed as a writer, but how are you supposed to come up with so many ideas? What happens when you experience writer’s block? What do you do then?

You need a method that can support you in this endeavour — a way to consistently and easily come up with new ideas. And for me, that’s the epigraph journal.

The epigraph journal

I read about this in a Medium article back in May and took up the practice right away. Now, I don’t know how I ever lived without it. …

A blueprint for the tough days.

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Photo by Yogendra Singh on Pexels

We all experience nights of poor sleep — whether due to a packed schedule, young children, stress, or a snoring partner. These bad nights are inevitable, but if we support our body, we can mitigate some of the effects of a lack of sleep, as well as setting ourselves up for a better sleep the following night. Here are 7 practices you can incorporate into your day the next time you have a bad night’s sleep.

1. Stay hydrated

Hydration is important any time, but it’s especially important after a night of bad sleep if you want to support your body. Make an extra effort to drink more water today, and if possible, include either trace mineral drops or add some pink Himalayan or Celtic sea salt to the water for added minerals to assist with hydration. …

A minimum effective dose of exercise for a healthy day.

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Photo by Li Sun on Pexels

Exercising in the morning is hard, especially when you have to be at work before 8am. Despite knowing how important exercise is, most of the time it’s just not practical. It’s a hard habit to stick to. But it’s worth it.

Morning exercise is an effective way to reset your circadian rhythm for better quality sleep the following night. Nick Littlehales, author of Sleep and professional sports sleep coach, explains that a good sleep starts as soon as we wake up — in the first 90 minutes of our day. And a big component of this is exercise.

Aubrey Marcus, author of Own The Day, Own Your Life, advocates for exercising within the first 20 minutes of waking…

Identify the tiny habit that’s holding you back.

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Photo by Jack Sparrow on Pexels

In this quote, George D. Prentice is alluding to the constant anxiety we feel when trying to discern what a healthy diet actually is, and this anxiety is just as bad as ill-health itself.

Eating healthy doesn’t have to be complicated. I talk about it all the time. We’re constantly bombarded with conflicting information, and there are so many different diets out there that claim to be the best. But we can simplify this. …

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