I like mental shortcuts– general, simple, easily remembered ways to limit the noise when I feel overwhelmed with information. Below are some of my favorite for a variety of topics. These are not things I came up with, so I’ve tried to provide sources whenever possible.
Nutrition/ Weight Loss
- Drink a glass of water before eating.
- Eat slowly.
- Aim for foods with 5 ingredients or less
- Eat until you’re 2/3rds full.
- Don’t drink your calories.
Strength Training
- If in doubt, 3-5 exercises for 3-5 sets of 3-5 reps.
- Rest 3-5 minutes between sets
- Do 1-2 days per week of cardio: biking, walking, running, etc..
- Try to progress each time (add a rep, do an extra set, better form, more weight, faster time, etc..)
- Mix up periods of higher volumes(more sets and reps) with periods of higher intensities (heavier weights)
Aches/ Pains
- Don’t panic. *Note these all come courtesy of Dr. Austin Baraki*
- Adjust the weight to something that’s tolerable
- If weight doesn’t help, adjust the range of motion
- If the range of motion doesn’t help, change to a similar exercise
- Motion is lotion
Habits
- Increase or reduce friction
- Look for your cue
- The Ivy Lee method
- “2 minutes or less”
- Make it too easy to start
Sleep
- No screen time an hour before
- Keep the room cool and dark
- Phone alerts turned off
- Caffeine before bed is a no no
- If you’re laying there for more than 30 minutes, get up and read.