Day 18/30: Re-Evaluating Habits, Restoring Balance
Truth be told, we all have coping mechanisms—little habits we rely on to “feel better.” Sometimes they’re harmless, other times they sneak up on us. I had a wake-up call myself yesterday: juggling early mornings, high patient load, and new-dad-to-be stress led me to overload on caffeine and B-vitamins. By evening, I felt dizzy, weak, and—quite frankly—terrified. It was a reminder that even “healthy” habits can go off the rails if we aren’t mindful. Often, our lack of energy stems from poor sleep or rushed recovery, not just a need for more supplements.
So, let’s get back to basics: moderation, mindful choices, and simple daily wins. Here are three to help reset your mind, body, and spirit today.
Today’s Daily Wins
- Mental
- Win: “Plan 10 minutes of relaxing activity,” picking reading, music, or simple rest.
- Progression: If 10 minutes is a breeze, push it to 15–20 or schedule two separate blocks (morning and evening).
- Regression: If time is tight, just do 5 minutes—even a short pause can refresh your mind.
- Physical
- Win: “Hold a 60-second plank,” maintaining consistent breathing.
- Progression: If 60 seconds is easy, go for 90 or add a side plank set.
- Regression: If 60 seconds seems tough, break it into two 30-second sets or use a knee-down plank for support.
- Spiritual
- Win: “Look at the sky/greenery for 3 minutes,” slowly inhaling and exhaling, appreciating nature.
- Progression: Extend to 5 minutes, maybe taking a brief walk to fully absorb your surroundings.
- Regression: If 3 minutes is too long, glance outside for 1 minute whenever you feel stressed.
Why It Matters
- Mental: Proactively carving out relaxation time (instead of defaulting to quick fixes like extra caffeine) builds real, sustainable energy.
- Physical: A plank challenges your core and posture, reinforcing stability without risking overdose on “health hacks.”
- Spiritual: Simply watching the sky or greenery reconnects you to the bigger picture—an antidote to overthinking and frantic shortcuts.
Thursday Reminder
If you’re relying on supplements or extra caffeine to survive the day, pause and ask: Is this the best solution? Often, the real fix is better rest, mindful eating, and gentle movement. No matter where you are in your wellness journey, keep these daily wins going—you’re building a healthier foundation one habit at a time.
Looking for more insights? Catch my latest videos on YouTube for strategies on mindful living, balanced habits, and personal growth. Here’s to a balanced Thursday!
Talk Soon,
Dr. John D.C.