“Have A Day” – Field Guide
You remember Rugrats, right? Who doesn’t? Tommy, Phil, Lil and Chuckie roaming around the backyard, adventure after adventure, fending off Angelica from spoiling the party. So many adventures and no supervision, now how’d that always happen? Three words – Grandpa Lou Pickles, this dude was the master of starting a sentence and being out-cold before finishing his thought. Wouldn’t it be nice to fall asleep with such ease, with a flick of a switch, a 7-hour hibernation ensues. Instead, we find ourselves in a nightly wrestling match with our mind just to catch a little shut-eye, we shouldn’t have to turn to different medications that evoke unnatural side-effects, hindering our body from operating at an optimal level while awake. We should just be able to Lou Pickles the night away, yet this is very rarely the case. After digging into this very problem for myself, here’s what I’ve found works the best thus-far…
Go to Bed and Wake up Every Day, within the same half-hour Window
This is an important one, so it’s #1. Your body and all of its complex processes work on an internal clock, know as circadian rhythms
. This is basically your sleep/wake cycle and all of the different processes that come along with it. These rhythms are controlled by the unconscious mind, our bodies standard background operations, the brain signals the rest of your body on what mode (alert/tired) it should be in. Easy right! You want to be awake, because that’s what life’s about! But you also need your sleep, because it’s awesomely refreshing, providing your body and mind a re-charge. These rhythms have specific triggers, two being Light and Darkness. When your brain processes light it sends signals to trigger alertness, and it does the exact opposite when processing darkness. These rhythms, when in sync help your body operate at an optimal level, making it run like a well oiled business. But a weekly disruption, for example – being a weekend warrior, can place you in an undesirable spot. If you establish a certain rhythm Monday through Friday then totally flip your schedule upside-down for the weekend, you’ll be laying in your bed Sunday night, mind racing, with sleep nowhere in the near future. Trust me…I know! I’m not telling you not to go enjoy your hard earned weekend by staying out a little later and partaking in a few cocktails, by all means get after it. What I’m saying is, get your ass up in the morning, you’ll be happy you did. By keeping your wake-up time consistent, you’ll stay on track to keep your rhythms in sync.
Wake up and Say “This is gonna be a Fucking Awesome Day”
I know – know, you get it, be positive, think positively, etc…. NO, I want you to verbally say “This is gonna be a Fuckin’ awesome day” Every morning, with your mouth. Because it will be, no matter how bad you “think” a day is, just remember (what is so often forgot) You are alive! Need more? No problem, your on a one-of-a-kind planet floating in a galaxy that is just a mere spec in an overarching universe that we know essentially nothing about. Keep Going? On this planet, that somehow began to sustain life billions of years ago, You (Yes You) are its most intelligent/advanced life-form at the top of the food-chain. Your race has become so advanced that you can seamlessly talk to whomever you want with a click (or tap) of a button, travel to – once foreign – lands in a matter of hours. You have unlimited resources at your fingertips to execute whatever you could possibly think of (actually doing something is a different story). Today (or Everyday) is a Fuckin’ awesome day….. So remind yourself, out-loud every morning!
15 Minute Morning Ritual
That right, start a little ritual that you complete every morning, before anything else, you make sure to get this done. First off, GET UP! When the alarm sounds, your up! 15 minutes broken into 5 minute snooze interruptions isn’t going to do shit, except make you groggy and late. Next, Get Sipping! 7-hours without fluids means it’s time to down a glass of H2O (I drink a glass, followed up by a shot of apple cider vinegar), after hydration is underway do something to get the blood flowing. This doesn’t mean go to the gym and get a full workout in, but 10 minutes of yoga, stretching or even walking the dog will do a whole lot of good. This movement increases your heart rate, gets the blood flowing as well as your lymph (a main system that filters toxins). If your still inside, go get some natural light. When your brain processes sunlight, it begins to send signals to wake the body up, aim for 5-10 minutes. Finish off with another glass of H2O and you’ll find yourself awake and chipper(maybe even a born-again morning person). Plus, you won’t be dependent on that Cup-of-Joe to try and slap some life into you…..at least for now.
Work to Move….At Work
Many of us post-up behind a computer screen for the majority of the day. This type of life is a little different than the hunter/gatherer lives our ancestors lived. The pace of technology has far exceeded that of evolution, we’ve been bombarded with digital everything, especially for those who work in a traditional office. The hours, the days, the weeks and years seem to just float on by as we sit at our desks answering emails. If only Michael Scott came with each office building, then activity wouldn’t be a problem. Since that’s not a reality, make time to get-up and get-out, aim for taking a leisurely stroll once every hour (Pro-Tip – put it in your calendar or you’ll forget). I actually like to take walking meetings where I can, if only the NYC streets would be a better host. And when you find yourself falling asleep at 2pm in the middle of a meeting, try this –Breath In (4 Seconds), Hold Breath (4 seconds), Release Breath (4 Seconds) – repeat 20 times and you will magically awaken.
Exercise – Sweat it out
This one can absolutely vary by schedule and preference but it should definitely be incorporated. 30 minutes (or about 2% of your day), to sweat the most valuable asset you have (and will ever have). 2% of your time will make your body operate more efficiently, clean out toxins, reduce risk of disease, curb appetite, lower stress, increase cardiovascular strength, make you feel awesome and sleep like a baby…..2%! Depending on what you do with the remaining 69% (your sleeping for 29%) of your day, your routine may vary. I personally opt to spend about 2 hours (on average) of my day for some sort of exercise. Typically 30-60 minutes of strength/cardiovascular training in the morning, followed by mobility and flexibility in the evening. That’s just me, not saying it’s right or wrong, but it works….for me. That being said, wherever you may be in your Fuckin’ Awesome life on this Fuckin Awesome Day, a 2% investment in your health for all the above mentioned benefits is a pretty darn good ROI (Return on Investment). Make it Important, because if it’s Important….It Gets Done.
Hit the Hay
Pick a 7-to-8 hour window that you can consistently designate as “dream time” and stick to it. Keep to the schedule and you’ll be sleeping like Lou Pickles in his prime. Yes, your gonna stay out later some nights, specifically Friday and Saturday. The key to avoid the Sunday night scaries is to get your ass out of bed the next morning, on time! Don’t Sleep…on Sleep, it’s critical for many reasons, it’s the period where the brain filters out all the toxins that build up during the day. Shorting it allows toxins to build, like a pile of laundry expanding the boundaries of your hamper, as if an 18th century European explorer claiming the New World in the name of manifest destiny. Sleep is recommended for a reason, so do it! Use the list above as a field guide and Dream On! Make Lou Pickles Proud!
And Have A Day….
