The Core 4…Optimizing Well-Being
The term well-being is used to describe optimal mental, physical and spiritual health. This article will explore 4 core areas critical to enhancing our overall well-being.
Note, there are other valuable approaches not included here that many have found beneficial. (present moment awareness, importance of habits and optimizing a morning routine)
For additional depth on these topics, please check out a previous article if helpful.
Wherever our attention goes, energy flows.
We will review each of these areas separately, but they are all interconnected…making progress in one area, enhances other areas. The opposite is also true. Giving focused attention and energy to enhance any of these 4 areas will have a cumulative impact on our overall well-being and be time well spent together…lets dive in!
1. SLEEP
Yep, shocking.
There continues to be more research coming out daily on the importance of prioritizing sleep. In fact, several books, podcasts, apps and videos dedicated to this topic.
We tend to have a particular narrative around sleep i.e., “I am not a good sleeper” or conversely, “I am a great sleeper.”Whatever our narrative is, it tends to perpetuates itself.
Below are a couple of pointers that might be helpful to reflect upon:
- What is my narrative, the story I tell myself, on sleep?
- I prioritize sleep and aim to get 7–8 hours nightly?
- I have a bedtime routine that possibly includes eating earlier in evening, limiting consumption of alcohol, winding down from electronics, i.e., TV, cell phone, etc.
Bonus: Getting natural light into your eyes within the first 15 to 30 minutes resets our hormone levels. Thank you Andrew Huberman.
2. MOVEMENT
This is a broad category that incorporates workouts, running, walking, flexibility, i.e. stretching, yoga, etc. on a DAILY basis. Again, the story we tell ourselves is critically important.
There are a plethora of options when it comes to moving our bodies. Each has advantages and disadvantages / risks. The best form of movement is whatever works for you taking in consideration your current level of fitness, goals, and what you enjoy doing on a daily basis.
Below are some pointers that might be helpful to consider:
- I prioritize movement on a daily basis?
- I consider walking an important component of movement?
- If I miss a day, I don’t beat myself up and move forward embracing this moment and am grateful for the opportunity to move my body?
- I incorporate flexibility, and / or yoga into my routine?
Bonus: Consistency always trumps intensity and spending time moving outside in nature is a gift. (observe the positive body language of people after a hike or walk in nature)
3. INTAKE (hydration & food)
Whatever we focus our attention on and track consistently, increases our awareness.
Hydration
One of the simplest, and often overlooked practices is hydrating on a daily basis. When we refer to hydration, we are not talking about our daily coffee intake😀.
We all know the importance of staying hydrated especially in the winter months. This simple practice of tracking your water intake could be one of the most important things you can do to enhance your overall well-being.
Note: if you not sure of how much water you drink each day, have afternoon headaches and/or see color in your urine…you most likely are chronically dehydrated. (75% estimated in US)
Food
Where do we start? This topic has a lot of strong opinions around it and continues to evolve. We label ourselves as a meat eater, pescatarian, vegetarian or vegan.
Over the years, many have found limiting or eating a meatless diet along with eating within a specific window of time, i.e. intermittent fasting helps their bodies have more energy and feel better.
Obviously, we all know how good sugar is for us, so eliminating or limiting foods high in sugar, also serves us well.
Below are a few points to reflect on:
- I view food as fuel for a healthy body?
- I know how much water I drink and prioritize hydration early in and throughout the day?
- I eat consciously slowing my pace down, which not only helps my digestion, but the quantity that I consume?
- I am open to research as it evolves and focus energy on my hydration and food intake understanding their importance?
Bonus: Approximately 20–30 min after a meal, journal how you feel. Do this for a few weeks and you will notice patterns that bring greater awareness of what foods serve your body, and what foods don’t. Also, taking a short walk after a meal positively impacts digestion.
4. STILLNESS
Who has heard someone say, “I wish I never started meditating.” No one. Why? Because no one in the history of the world has ever uttered those words.
The term “meditation” does carry baggage with it because of what we think a meditation “should look like” and previous experiences in attempting to meditate, etc.
Hence, let’s use stillness or silence. Our choice of words, along with the story we tell ourselves (our narrative), impacts our thoughts, emotions, and actions.
There is no “right” way to practice stillness, but a mindset of loving kindness, to ourselves, is integral to our experience.
An example of this mindset is when we sit down in stillness, and our mind wonders off. Do we become frustrated or do we look at this experience as a gift of awareness bringing our attention back to our breath? In fact, the act of becoming aware when we are lost in thought is a gift of expanding awareness vs. becoming frustrated. Why practicing loving kindness and giving ourselves grace is not only important, but imperative to maintain a consistent and enjoyable stillness practice.
The depth of stillness provides us a feeling of wholeness and interconnectedness. (see picture above) It also allows additional space in focusing our energy inward as our day unfolds…allowing us to respond vs. react. We become the observer / awareness of our thoughts vs. being caught up in the “thought-feeling-emotion” loop.
What we focus on expands, including stillness.
Any energy one spends in this area allows us to gain a glimpse into our true essence.
Quick analogy that might be helpful. When we dive into a swimming pool, being immersed in the water represents our thoughts, feelings and emotions. As we “step back” in stillness, we are able to step out of the pool on the deck as the observer our thoughts, feelings and emotions. We are the awareness.
Bonus: Start small taking 1–3 conscious breaths a few times per day
Some final reflection prompts:
- What is my narrative around stillness?
- I intentional prioritize stillness as apart of my daily well-being routine?
- I take one conscious breath understanding that it provides space allowing me to be in touch with my true essence?
- I practice stillness in loving kindness embracing and observing how it unfolds without judgement?
Lastly, what is one area (Sleep, Movement, Intake, Stillness) I will intentionally focus on to enhance my overall well-being?
Be here, now.
Thank you for reading and wishing you continued well-being.
