Top FIVE Wellness Hacks For High Achievers

There can be a lot of resistance when you are trying to integrate something into your life. It is easy to find excuses as to why you cannot add something like that to your schedule or procrastinate and wait. However, you can take simple steps to guarantee your success and postpone procrastination forever.

Here, we are sharing the top five wellness hacks for high achievers discussed by Jenny and Jai in the Unfuckwithable season of The Hollistic Life podcast:

Hack 1. 5-minute Habit

In today’s Fastrack world filled with distractions and extreme working hours, sidetracking some of the most important things for you is incredibly easy. Being bombarded with these distractions and focusing on what truly matters can significantly influence your life.

But, isn’t it difficult many times to tell where time flies? If this sounds familiar, then 5-minute habit might prove to be a life-changer for you.

What is a 5-minute habit?

Habits that you can perform in five minutes or less are called five-minute habits. If you only have five minutes to create a better life for yourself, these are quick actions you can incorporate into your daily routine.

But, you might be wondering; Can only five minutes of performing a habit a day have that much impact on my life? Will five minutes be enough to form a habit?

In a nutshell, yes.

The five-minute deadline is only an excuse for procrastinating on something for a long time and for several reasons. It’s a great way to get yourself to do that task you’ve been avoiding for the last two months (such as cleaning the windows) by doing something for five minutes.

Second, when performing a habit consistently over time (which is where the long-term aspect comes in), you are able to reap the basic benefits in as little as five minutes.
In addition, there is a matter of time, the simple need to realize that we have many ideas to consider, more tasks to cross off our to-do list, and only 24 hours in the day to go through them all. The number of habits you can perform in a day with five minutes instead of a half-hour or more per habit is much greater than the number of habits you could accomplish in a week with more time.

Some Life-Changing 5-minute Habits to Adopt

Below are some life-changing 5-minute habits that you can adopt that can make a huge impact on your life in a year or half from now:

  • 5-Minute Journaling
  • Plan a day
  • Meditation
  • Star Jump
  • Learn new language
  • Tidy-up for five minute
  • Deep breath with closed eyes for five minutes when stressed
  • Brainstorming idea
  • List of positive words on a piece of paper
  • Read for five-minutes
  • Off-screen time
  • Declutter your phone
  • List of names of people you love or admire

But, the winner’s trait is not adopting these habits, but persistence. Stick to these habits for at least two weeks before quitting. You can also customize them by increasing or shrinking the time according to your lifestyle.

Hack 2. 1% Better (Atomic Habit)

A typical approach to self-improvement is to set a larger goal than you can achieve in a short period of time and then take big steps toward achieving the goal. In theory, this is an ideal situation, but in practice, it often results in frustration, burnout, and failure. Rather than stressing continuous improvement, we should slowly and slightly adjust our normal daily behaviors and habits, i.e., work on being 1% better than we were yesterday.

Sometimes we convince ourselves that a change will only be of value if it produces a big, visible result. It doesn’t matter if it’s losing weight, building a business, traveling the globe, or any other goal, we often set ourselves up for success by making some dramatic change that everyone will talk about.

Additionally, getting one percent better is not a significant improvement (and sometimes it isn’t noticeable at all). In the long run, getting one percent better can be just as significant.

The Continuous Improvement Tool

You will be thirty-seven times better by the end of one year if you get one percent better each day.
The following are a few simple steps you can take immediately to focus on continuous improvement:

Do More Than You Already Did

The ideas and resources we have at our fingertips are often wasted if they don’t seem new and exciting.

We all have behaviors, big and small, that could make our lives better if we adhered to them more consistently. For example, working out every day, doing business-related tasks daily, not only when you have time, offering more apologies, etc.

In many cases, progress is obscured by boring solutions and overlooked insights. You don’t need more information. Your strategy is sufficient. All you have to do is keep doing what works.

Avoiding Tiny Losses

A major part of improvement is doing fewer things wrong, not more right.

It is a method of improving by removing things that do not work: eliminating errors, reducing complexity, and stripping the inessential from the process.

For example:

  • Exercise: Try not to skip working out more often
  • Investing: Try limiting your risks
  • Education: Make fewer mental errors
  • Nutrition: Eating more healthy

Measuring Your Progress Backwards

Often the progress we make is measured forward. We plan milestones for our goal that determines the progress. Basically, we try to predict the future to some extent.

An interesting way of doing 1% better than yesterday is not measuring your progress forward, but backward. You can measure backward by comparing what has already happened with what you would like to happen.

For example:

  • Entrepreneurship: You had two clients last week compared to your average of five? Perhaps, you need to make more sales call this week.
  • Calorie intake: Measure your weight loss progress. How many calories did you consume on average last week-3,500? Your goal this week should be to consume about 3,400 calories per day.
  • Relationship: Have you met any new people this week? None? Take the time this week to introduce yourself to at least one new person.

Hack 3. Mitigating: Remember that everything is Spectrum

There doesn’t have to be black and white answers to everything that you’re looking to change, grow or evolve in your life. For example, say you are planning to be more active, somedays you will be at ten, but somedays, you will be at 3.

And, it is okay, as long as you are making some progress for your previous self. So, feeling filled with energy to work out and eat healthily will be on one side of the spectrum, while feeling lousy and red food will be on the other side. You just need to work constantly towards the type of lifestyle and food that you want to adopt. Always being on the white side is not easy, you want to persist and keep on moving towards your goal.

Hack 4. Red, Yellow, Green Food Method

Different foods vary in the amount of nutrients they contain, but how do you tell which foods are richer or weaker in nutrients? To identify foods with the most nutrients, many experts use a model called Red-Lights, Green-Lights, and Yellow-Lights in their nutrition lessons and activities. Children learn how to make healthy food choices through this fun and easy activity, but as an adult, you too can adopt this to make better and healthier food choices.

Using spotlight colors can help make wise choices of what you should eat more often, and what should be avoided.

Green Light Food

The most nutrient-dense foods are included in the green light food category. Eat more! Foods like these can be eaten anytime, and supply the most fuel to the body and brain. A few examples of green-light foods are whole grains, lean meat, whole fruits and vegetables, milk, and water.

Yellow Light Food

Nutritionally, yellow-light foods aren’t as good as green-light foods. Eat some! The foods in these categories usually have more fat, sugar, and calories than the green-light options. These can sometimes be consumed, but not all the time. Some yellow-light foods are 100% fruit juice, dried fruit, granola bars, flavored yogurt, and vegetables with sauce.

Red Light Food

The foods in the “red-light” category provide the least nutritional value for your brain and body. Consume less of them! As these foods usually contain high sugar or fat content, it is recommended that they be substituted with green and yellow food options. Chips, candy, fried food, cake, donuts, and soda fall into the red-light category.

Understanding that there are no good or bad food choices is crucial. However, there are some nutritional choices that are more beneficial than others. A healthy diet will fuel your body and brain, so fuel up with nutritious foods! Food is fuel, and our bodies and brains deserve to be properly fed!

5. Perfection is unattainable

We often use the word perfection too casually. There is almost nothing that is perfect. When we see something we like (for instance, a great work of art), we call it perfect.
One thing is to achieve 100% on a test, but how do you ensure everyone is satisfied with you all the time? You are setting yourself up for failure if you apply perfectionism to things in which flawlessness does not exist. There’s a name for this: it’s just plain people-pleasing. As an expectation that can be reset, it is a more useful perspective than seeing it as a fixed quality that cannot be altered.

  • It shows the edges of your reasoning: Was your goal 100% achievable? That’s ludicrous! At least now you know what number to begin changing.
  • There’s a higher likelihood that it will stick: When was the last time you read an article and immediately forgot its takeaway? The vagueness of a goal like “be less harsh on yourself” leads to more self-beating when you fail to meet that goal.
  • It’s funny: During his twenties, Alain de Botton rated his feelings of love for his partner from 1-10, then he and his partner exchanged their rankings. It’s funny to quantify something that’s clearly unmeasurable, and it makes you laugh at yourself.

Putting a number to unmeasurable things can help you pursue perfection, but bear in mind that we are tempted to ignore the past when we pursue perfection. Critics or negative feedback serve as evidence that everything is terrible.

The key to getting out of this negative mindset is to have a progressive mindset. To remember that things can improve in the future, it can be helpful to look to the past for positive examples.

Wellness Hacks for High Achievers

Listen to Jenny and Jai talk about their top FIVE wellness hacks for high achievers in detail. Tune in for the episode now!

Wellness Hacks for High Achievers

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