• Skip to primary navigation
  • Skip to main content

Daniel Clough

Just another WordPress site

  • Home
  • About
  • Articles
  • Subscribe
  • Search
  • Contact

Health

Daily Habits: May 2023 (I’m BACK)

June 2, 2023

My goal for May was 80% across the board for all eight habits.

This was very ambitious for two reasons. I took a lot of April off, so I was definitely feeling a bit rusty with my discipline and routines. Also, 10K steps is a new habit I’m building, and I only had one month at 68% under my belt (March).

So, let’s see how I did:

(click here for full size image)

Now, that’s what you call a SMASH.

I’m so happy with hitting 80% across the board and seeing a full column of green. Sure, things came in a little hot (a few 81% ‘s) – but, I got it done. And I have to keep remembering that I took most of April off, as well having some bank holidays and a half term in May. That makes this an even a more impressive result.

As I type this, I’m taking a step back. I’m able to hold down EIGHT foundational health habits at 80%+ consistency.

I’ll say that once more.

I’m able to hold down EIGHT foundational health habits at 80%+ consistency.

That’s insane for me to think about. Two years ago I couldn’t do one. Just over one year ago, I had two (and it was for only one month, so not a properly established habit).

I struggled for literally over ten years trying to build these types of health habits. So, what helped me finally do it? Three things.

  1. A change in mentality. There have been a handful of things I’ve had to think differently about (a good example is, 80% is good enough).
  2. My habit tracking systems (the notepad and spreadsheet) have kept me on track every day, and every month. That mix of zooming in on the day, but also seeing the bigger picture has been super important.
  3. Accountability. Having friends who are on the same wavelength that I can talk to regularly has been a game changer. We share strategies and help keep each other accountable.

One day, I’ll wrap all of this into some type of course that can help others make similar changes. If this sounds like it would be useful, let me know (I’ll be looking for some guinea pigs!)

Lastly, my goal for June? Exactly the same as May, and exactly the same for the rest of the year. All eight habits at 80%+. I’m not interested in layering on anything new. Instead, I just want to strengthen my consistency on these eight habits for the rest of the year.

See you in a month!


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Habits, Health

Have you normalised, feeling lousy?

May 13, 2023

I watch this video from Joe Rogan back at least a few times a week:

It’s SO spot on.

When you get used to eating like this, you realise there’s a whole new way of feeling and living your life. I know that sounds hyperbolic – but it’s absolutely true. It’s night and day.

Yes, it’s super hard (at least at first). Our shops, restaurants and workplaces are hazard zones – full of the wrong choices. I can guarantee, you’re going to need to build more discipline and better habits to deal with them.

You have to put in the work to educate yourself on how to make the right choices. There’s never been more free and high quality information out there. But, that’s super hard too. If you don’t have your wits about you, you’ll be led to believe Cheerios are a health food or Flintstone Vitamins are actually good for your kids.

You’ll have to start being intentional about what you eat. It’s not good enough to grab food on the go, or eat whatever is available. What you’re eating needs to fit into your goals and activity levels for the day.

Why? You’ll live longer. You’ll live better. You’ll feel better. You’ll think better. You’ll look better. Everything will be better.

If you’re eating a Standard American or Western Diet (most people are), you don’t even know how lousy you feel. You’ve normalised to it. What an opportunity. Just wait until you start feeling what it’s like to opt out.

So, how do you practically get started? I’ve come to the conclusion that there’s one very simple, and obvious place to start.

Track everything you eat for seven full days (Monday through Sunday). There are lots of apps that make this very easy (myfitnesspal is what I use). All you have to do is scan the barcode from the packaging of your food, or search their crowdsourced database. It takes a matter of a few minutes to put in a full meal.

If you’ve never done this before, I can almost guarantee, you’ll be surprised by what you find. You’ll be eating too many calories. You’ll be eating too many carbohydrates and saturated fats. You’ll be eating very little protein. And you’ll be eating too much sugar.

And that’s where your journey starts. With this new level of self awareness, you can start to better educate yourself and make different choices. Where it ends, is up to you.

P.S If you want to chat about some of the best places to educate yourself on nutrition, or ways to approach making better choices – feel free to reach out.


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Health

Daily Habits: April 2023 (uh oh, have I lost my mojo?)

May 4, 2023

April was a very unusual month for habits, because I was on holiday for most of it. I therefore decided to let go of any goals or expectations for the month.

That said, I still focused on, and tracked three of my habits (3L water, 6.5 hours sleep and 10K steps) whilst I was on holiday. And then when I got back from holiday, I resumed daily tracking of all habits.

Here’s how it looked:

I won’t go into detail for the period whilst I was on holiday – except to say that I was about 50% consistent with 3L water, 6.5 hours sleep and 10K steps. Not bad, given the trip was packed with lots of activities and travelling (pics at the bottom of the post!).

You’ll notice my consistency was pretty sketchy whilst I was recovering from some jet lag – but once I recovered, things picked up nicely (close to normal consistency).

So, what did I learn, if anything?

  • Sleep is EVERYTHING. I really wanted to bounce back hard as soon as I got back from holiday. Instead, the jet lag made for a very rough adjustment trying to get back to normal consistency. When you’re under-slept and tired, it’s MUCH harder to be consistent with good habits.
  • Assuming you’ve built habits properly, they won’t disappear if you take a bit of time off. Sure, the adjustment back to them is a bit rough and took longer than I expected – but, I have a baseline of discipline, routines and determination that helped me get close to back on track fairly quickly.

So, what are my goals and focuses for May? It’s simple – all eight habits at 80%. My goal will be exactly the same for June and July. I want to see at least another three months of green across the board before I think about anything else.

This won’t be easy. Whilst I’m back on track (ish) now, I’m still feeling a slight effect from having the 20 days off in April. My appetite is a bit all over the place and I’m definitely feeling a bit rusty with my focus and getting back to my routines. Also, my new eighth habit (10K steps) was only tracked as a baseline last month (68%). I’ll need to see a decent improvement to hit 80% for the first time.

So, whilst a bit punchy, I want to go for it. I want 80% across the board for all eight habits, and then the same again for the next two months (and forever).

I’ll wrap up with an overview of my journey since Feb 2022:

(click here for full size image)

It’s been a slow and successful build towards 80% consistency of seven core health habits:

  • Feb 2022 > Aug 2022 (7 months) – early stages of figuring things out, lots of reds and oranges
  • Sep 2022 > Dec 2022 (4 months) – figuring things out, and getting to 80% consistency on quite a few habits
  • Jan 2023 > Mar 2023 (3 months) – reaching my goal of 80% consistency for all seven core health habits.

Now, I have to move into the next phase – proving to myself these seven core health habits are built for life, along with adding 10K steps as an eighth. That’s what May, June and July is for.

I’m ready and more determined than ever. Let’s go!

P.S. As usual. If you’re struggling to establish some discipline and health habits in your life, feel free to reach out. I’d be happy to help.


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Habits, Health

Daily Habits: March 2023 (a green wave at last!)

March 30, 2023

My goal for March was to keep all seven habits at 80% consistency. This would be the third consecutive month with all habits in the green – an important milestone, because it feels like a sensible benchmark for establishing a habit.

I also added a 10K steps habit in March. As with the other habits I’ve built, I’m starting slow. I don’t have a consistency goal. Instead, I want to establish a baseline percentage I can improve upon.

Here’s how I did:

I couldn’t have asked for more. Everything at 80% or over – and with a fair amount of comfort for most of them. They are all easy to keep up now. Most of the misses are a rare slip of attention, with a few intentionally planned.

I’m also really pleased with the 68% consistency for 10K steps – a strong baseline. As I expected, I didn’t find it easy. I struggled to fit them in for the first week or so. But, after a while I started to organise myself better and the second half of the month was much stronger than the first half. I didn’t appreciate my biggest challenge would be the weather. March has been miserable in the UK – lots of wind and rain!

Here is a picture of my last 3 months:

And here is my progress since Feb, 2022:

(Click here for full size image)

It’s an amazing place to be. Seven foundational health habits that I find easy to achieve over 80% of the time. Going forward, anything less is unacceptable. These are habits I will track and maintain at 80% consistency for life.

So, what does April bring?

I’m on holiday for the first three weeks of April (West Coast, US!). So, I’ll repeat what I did on holiday in August last year – no goals or expectations for any habits. That said, I will focus and track three habits that I want to do my best to keep at a good level – 3L water, 6.5 hours sleep and 10K steps. It shouldn’t take much to keep these at a good level whilst on holiday. They will also help me stay connected to healthy habits and feeling good.

When I get back from holiday, I’ll resume tracking all habits again for the last ten or so days of April. The aim will be to get back on track with a good level of consistency for all seven habits – even if I have no consistency goal for the month. And then, May is when it all starts again. My goals will be the same as March – all seven habits at 80% and an improvement on 10K steps (closer to 80%, perhaps even get into the green).

See you next month! 🙂


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Habits, Health

7 health and fitness apps I highly recommend

March 24, 2023

Technology has made it much easier to be fit and healthy. There’s no app that can make you exercise or put the right foods in your mouth – you have to do that yourself. But, there are now some brilliant products and apps that help to take some of the friction out of the process.

Here are seven health and fitness apps that, with the exception of one, I use every day:

Whoop

I’ve used Whoop for nearly four years. I use the app a handful of times a day and have referred many people to it.

It’s a wearable that tracks your sleep, recovery, and daily effort. It tracks all of the usual health markers – heart rate variability, resting heart rate, skin temperature, blood oxygen and respiratory rate. They also have proprietary recovery and strain scores which help you understand when to push and rest.

I love their sleep tracking. Sleep is a massive focus for me and I like to understand how long and well I’ve slept the night before. More recently, I’ve also been using their live activity feature for heart rate zone 2 training sessions.

One of the other reasons I love Whoop is because of the insights it gives you on your behaviours. Use whoop for a few weeks and you’ll realise how terrible alcohol is for your sleep, heart rate variability and resting heart rate. You’re almost guaranteed a red recovery score the night after a few drinks. That was a huge eye opener for me.

If I could only keep one of my health and fitness apps, I would choose Whoop – hands down.

MyFitnessPal

I’ve been using MyFitnessPal for the last six months or so. It’s a food diary that makes it super easy to track your calories and nutrients. You can scan the barcode of any food, or search their crowdsourced database.

I use it to track everything I eat. It helps me stick to my target calories and macronutrients (protein, fat and carbohydrates) each day. It also gives me a nice previous seven day trend of how things are going. Even for someone like me who has a very good understanding of what foods contain, it steers my decisions for food daily. Tracking my food intake more closely is easily the most impactful thing I’ve done for my health in the last 6 months. I’m making better choices. I’m also lighter, leaner and feel way better.

Apple Health

Apple Health has only been something I’ve been using for the past 6 weeks. The only thing I use it for is to track my daily steps, which has become a recent focus of mine. And it does that nicely!

Pliability

Pliability is one of two apps I use to take the guesswork out of mobility. It focuses on static stretching routines, combining mindfulness and breathing techniques too. Kinda, yoga’ery.

It has a mobility test you can do, which then personalises your experience. It also has a new session that appears every day, as well as a number of paths you can follow too (lower back, upper body, ready to run etc.). The standout aspect of Pliability is quality. The app is well put together and the videos and narration is super high quality.

I tend to just dip in and out of the daily sessions, but will sometimes follow a path if I get a specific injury.

GOWOD

GOWOD is the second of two apps I use for mobility. It works much the same as Pliability in that it has a mobility test, personalised experience, daily sessions and paths you can follow. But, it’s more focused around dynamic exercises, and incorporates some tools like foam rollers, massage balls, bands etc.

The other cool thing about GOWOD is it can build a personalised warm up for your training session. You can select what exercises you are going to be doing, and it will give you a personalised warm up for that session.

GOWOD is a great compliment to Pliability. Between the two, my mobility needs are nicely covered!

TrueCoach

TrueCoach is a platform / app that’s built for personal trainers. My personal trainer (Jamie) uses it to lay out all of my training sessions for the week. It’s easy to follow the workouts, record your results and look back on previous sessions too (super useful to remember last week’s progress).

You’ll only find yourself using TrueCoach if you have a personal trainer who is using the platform. But, I wanted to give it a mention, because it’s a really nice app.

Forth

I use Forth to get my blood work done. Their health tests and platform are very slick. I had my blood taken at a nearby SuperDrug and within 72 hours, the results of 44 biomarkers were available – with notes from a GP. Their platform (website and app) shows everything really nicely and there’s a lot of advice on how to interpret and improve your results.

With health as a big focus of mine, getting blood work done has become something I’ve prioritised in the last couple of years. And Forth makes everything super easy and affordable.

If you know of a good health and fitness app that I’m missing, I’d love to hear about it. Let me know 🙂


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Health

Daily Habits: February 2023 (Building a green wave and adding a new habit!)

March 3, 2023

My goals for February were the same as January – all habits over 80%. This is because, whilst I am confident I have these habits locked down, I want to see three consecutive months to validate that.

Drum roll….

click here for full size image

Green across the board – that’ll do. 😉

A few things I’m particularly proud of:

  • I hit my protein and water goals easily – despite increasing them significantly for February
  • My average sleep was strong at 7:21 (second strongest month ever)
  • In many cases, the misses were intentional and planned (vs. struggling to hit them in the past). Remember, I’m not trying to be perfect. The goal is not necessarily to hit 100% consistency (with the exception of alcohol)

Now, onto that new habit.

I asked Jamie (my Personal Trainer) if he had any recommendations for new habits to add in the future. He gave me some really solid advice – don’t add any. Instead, continue to nail the foundational habits I have. Avoid the risk of overwhelming myself by adding in new, non foundational habits.

As any good client will tend to do, I’m going to ignore his advice and add another habit for March. 😂

I don’t do this lightly (because often when I do, I pay for it). However, having a steps goal has been on my mind for a while. You might have noticed that I’ve never had a goal for activity. This is because Jamie programmes all of my workouts, and I’ve never had a problem with following his plan. I’m active 5-6 times a week – it’s just who I am. And in any case, it’s kinda hard to set a goal for it because the programming changes to reflect where I am, at any one point.

That said, I’ve slowly become convinced that I need to be consistent with walking. I was going to write an article about why walking is so good, but Thomas Delauer just completely nails it with this short video:

Being consistent with a 10K steps habit will be complementary to the other activity I’m doing and will uniquely help me get leaner. I also like the fact that it will force me to get out in fresh air more often and better use my mornings.

10K steps is not going to be a walk in the park (I literally did not see that pun coming – sorry!). It’s going to take quite a bit of intentional effort to hit.

In true habit building style, I will not set myself a consistency goal to start with. I will just track my baseline in March, and build towards 80% over time. This approach has worked for every other habit I’ve built. That said, I’m really hoping my baseline will be over 50%, but let’s see.

March, here we come!

P.S. I go on holiday on March 29th, so it’s going to be critical to build an early lead to counter balance this.


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Habits, Health

Do this one thing, and it will completely change your health and life

February 9, 2023

Have you ever found yourself eating a meal, only afterwards to feel unexpectedly bloated and to have a huge slump in energy?

Have you struggled to lose weight, even though you’re trying really hard to eat more healthily?

Have you tried a bunch of different diets, but not found the right results with any of them?

Me too.

The title of this article wasn’t clickbait. I really do have ‘one thing’ you can try that has the potential to completely change all of this. But first, a story and some context.

I’m heading to a cafe for an English breakfast. Now, I love an English breakfast, but this isn’t a situation to take lightly. Immediately my brain clicks into gear.

This breakfast can go a few different ways. On one end of the spectrum, this will become a 1,000 calorie, high carbohydrate, high sugar, highly processed breakfast. On the other end of the spectrum it could be a 500 calorie, low carb, low sugar breakfast. And of course, there are a few options in the middle.

The 1,000 calorie, high carbohydrate, high sugar (37 grams), highly processed breakfast
The 500 calorie, low carb, low sugar (6 grams) breakfast

This needs to be a conscious choice. It needs to take into account what else I plan to eat, and how active I am that day. Because the moment I’ve finished that breakfast, I can’t take it back. It sets me off on a certain path.

If I choose to eat the breakfast that is typically laid out on the menu (the 1,000 calorie one), I better be skipping lunch, not snacking and thinking carefully about how my evening meal will close the day right. And I better be goddamn active to offset the fact that I will likely need to eat more to get enough protein. If I eat the more bespoke breakfast (the 500 calorie one), I will have much more flexibility for the rest of the day.

As you can see, I’m incredibly conscious and intentional about every single piece of food I put in my mouth. I’m aware of the calories, protein, carbohydrate, fat and sugar content of it. And I understand how the decision to eat that piece of food fits in with the rest of my day.

I have to be. I’m determined to be strong, lean and healthy. My goal is to eat approx. 2,000 calories each day. I want the macronutrient breakdown to be approx. 40% protein, 40% fat and 20% carbohydrates. And I want to keep my sugar intake around 30 grams. So, I can’t just fuck around and eat unconsciously. I have to have an extreme level of self awareness of what is happening if I’m to build towards those numbers each day.

Sometimes I WILL decide to eat that 1,000 calorie breakfast. Life is about a balance, and I know how to let loose from time to time. In fact, I have more flexibility in my life today, than I did when I was less disciplined. Discipline really does equal freedom. But, if I do eat the 1,000 calorie breakfast, the rest of my day will need to be shaped to reflect that very conscious decision. Most of the time, I won’t though – because I prefer more flexibility throughout the day.

Ok, let’s back up a bit. This is feeling a bit obsessive huh?

I get it. I get that I’m super over the top with this stuff. I have calorie, protein, carbohydrate, fat and sugar goals for the day. I track every single piece of food I eat. My self awareness and level of consciousness for how I eat is kinda off the charts. It probably even has some hints of an unhealthy relationship with food. I’m absolutely not suggesting you have to, or need to be like me with this stuff.

BUT, I think it’s a huge mistake to eat on auto-pilot each day. It’s a huge mistake to have virtually zero understanding of how much you’re eating and the makeup of the foods you’re eating. Because this leads to over-eating. It leads to eating too many carbohydrates, too little protein and too many saturated fats. It leads to consuming too many processed foods and too much sugar – EVERY DAY. And here’s the kicker. You don’t even KNOW you’re doing it. In fact, sometimes you think you’re doing the opposite. I honestly believe that 99% of people fall into this category.

Why is all of this even important? Because living your life in this way often leads to being overweight and metabolically unhealthy. It leads to unnecessary swings in mood and energy levels. It’s a one way track to feeling like crap and health problems down the road.

OK, let’s now get to that ‘one thing’.

If I could suggest one thing someone could do to start the journey of becoming a more conscious eater? Use Myfitnesspal to track everything they eat for seven days. There’s no need to do anything differently or adjust your behaviour – just record everything. Myfitnesspal makes this pretty easy. You can scan items and it also has a huge database of common foods – included branded foods. It’s also free.

I will almost guarantee that you will find out that you’re eating too much (too many calories). I will almost guarantee you’re eating too many carbohydrates. I will almost guarantee you are eating too many saturated fats and processed foods. And I will almost guarantee you are eating too much sugar. Hey, perhaps you will even find out you’re under-eating? That’s my point. What you thought you knew, will probably become completely unravelled.

It will be an education and a half. All of a sudden you will realise how wrong you were about certain foods. You know that salad you ate with dressing that you thought was a light option? Wrong. The pasta dish you thought was pretty healthy? Wrong. That glass of orange juice you were led to believe was healthy? Super wrong.

It will be the start of a journey that leads you to becoming a more conscious and healthier eater. One that helps you make more informed and better choices about food. And one that will completely change your health and life for the better (see, it wasn’t clickbait!).

How far you go down that journey? Well, that’s up to you. But, it’s a journey that’s absolutely worth starting.


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Health, Nutrition

Daily Habits: January 2023 (The start of a green wave!)

February 1, 2023

My goals for January were straight forward – all habits over 80%. This is the first step towards a larger goal of all habits over 80% for three consecutive months. I want to prove to myself that I have these seven habits completely nailed before I move onto anything new.

Here’s how I got on:

click here for full size image

Now, that’s what you call knocking it out of the park!

I couldn’t be more pleased. I’m confident I now have all of these habits in the bank. It feels amazing to say that because less than a year ago, I only had two in the green (and one of them was by the skin of my teeth!). And now, through being focused and patient, I have seven habits that feel easy to do. I can’t explain how much better I feel, and how much healthier I am for building these habits. I feel like a different person, on a different level!

So, February. Whilst I’m going to stick to my word and not try anything new, I am going to make a couple of tweaks. I’m going to increase my water goal from 2 litres to 3 litres, and my protein goal from 120 grams to 150 grams. I suspect my hit rate is close to 80% for these higher targets anyway. That said, it’s going to shift things from very comfortable, to having to think a bit harder to ensure I hit those new higher targets. These feel like appropriate tweaks to make, whilst still feel that building three consecutive months of 80%+ is realistic.

Onto to building that second part of the green wave!

P.S. I now have a handful of people who have got in touch and are starting to track their own habits visually. It’s pretty awesome to be inspiring others to build discipline and good habits in their life. I have a few ideas for how to teach this properly to anyone who wants to give it a go. Watch this space. But, in the mean time, if you want any help, just get in touch!


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Habits, Health

Be weak and unfit at your peril

January 21, 2023

Here are two reasons, why you have to be an active person:

  1. Being weak, relative to being strong = 250% increase in all cause mortality.
  2. Having a very low Vo2 max (bottom 25% of population) vs. a high Vo2 max (top 2.5% of population) = 400% increase in all cause mortality. [1]

THE END.

Ok, it’s not really the end. I think you know where I’m going with this though.

If you’re strong and fit, you will live a longer life. And not just a longer life – one with more years that are healthy and free from disease. I can’t think of anything that would be a higher priority than that. It makes a sedentary lifestyle hard to fathom.

You have to be an active person. You have to consistently expose yourself to some discomfort. Yes, that requires effort and it’s going to be hard. But, there’s only one thing I will guarantee – you will absolutely regret it later in life if you don’t do it.

It’s why, when it was cold outside and I didn’t feel like working out yesterday, I did the following:

10 minutes of ‘cardio’ @ mod effort (2 mins bike / 6 mins run / 2 mins bike)

Straight into..

3 rounds of:

  • 8 Strict pull ups
  • 15 Hand release Push-ups
  • 30 seconds side plank rotations (R)
  • 30 seconds side plank rotations (L)
  • 20 goblet squats to box
  • 20 halo’s (10 each way)

10 minutes of ‘cardio’ @ mod effort (10 mins run)

A straight 39 mins of work.

I felt so good afterwards. I was proud of myself for getting it done. I got a big lift in energy and mood. And I’m able to rest safe in the knowledge that it’s another small step to a long and healthy life.

If you’re living a sedentary lifestyle right now, this is a call to action. You know it’s not right. You know the trade off you’re making (more time at work, more comfort, more watching TV etc.) isn’t worth it. You know you’ll regret it. Break the cycle. Start doing something a couple of times a week. 10K steps in a day is an absolutely brilliant start.

Notes:

[1] VO2 max is the amount (volume) of oxygen your body uses while exercising as hard as you can. It’s a common tool to understand your fitness level


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Fitness, Health

My one non-negotiable habit

January 19, 2023

If I could only pick one habit that’s non-negotiable, it’s getting enough sleep. It’s EVERYTHING.

When sleep suffers, everything else starts to unravel.

I get anxious.

Other habits slip.

I get grumpier.

I’m less optimistic.

I don’t think as clearly.

My energy levels are lower.

I’m less productive.

I start to make poor decisions.

My work is lower quality.

I use my phone more.

The list goes on.

It took giving up alcohol for this to really click with me. I used to think that alcohol was the linchpin behaviour that derailed everything else. But, when I gave it up, I realised poor sleep was just as bad. And then I realised that a big part of alcohol causing problems was that it wrecked the quality of my sleep.

I’ve found getting enough sleep is even more important as you get older. I felt I could push the limits with it in my twenties. It got harder in my thirties. No chance in my forties.

Here is my sleep consistency for the last year, along with my average sleep:

MonthSleep consistency (6.5 hours)Average sleep
Feb 202250%6:23
Mar 202274%6:45
Apr 202277%6:45
May 202281%6:58
Jun 202273%6:56
Jul 202268%6:46
Aug 202252%6:26
Sep 202283%7:12
Oct 202281%7:09
Nov 202280%7:15
Dec 202287%7:13

It took a while for me to figure out how to be 80%+ consistent, and to get my average over seven hours. But, I’ve finally managed it. It makes such a difference to how well everything else in life goes.

Here are a few quick tips:

  1. Track your sleep (I use whoop).
  2. Consciously plan your sleep and wake up times (it’s basic math).
  3. When doing 2/, account for being awake for about an hour each night (interruptions, tossing and turning etc.).
  4. When you do get a bad night’s sleep (hey, it happens), try and nap later in the day to offset it.

It’s not rocket science. It takes some effort to get everything dialled in. But, when you do, you’ll never look back.


Get my ideas straight to your inbox. Sign up for my newsletter below:

* indicates required

Filed Under: Habits, Health

  • Go to page 1
  • Go to page 2
  • Go to page 3
  • Go to page 4
  • Go to Next Page »

   

Copyright © 2023 · Frost on Genesis Framework · WordPress · Log in