- The Performance Lifestyle
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- #09 - The Rule of 5
“Habits are the compound interest of self-improvement.” - James Clear.
Those familiar with compound interest will immediately realise just how valuable habits can be.
In simple terms, compound interest is where money grows exponentially over time.
1 becomes 2. 2 becomes 4. 4 becomes 8. 8 becomes 16. And so on.
Soon, you are at some pretty high numbers.
How does this relate to habits?
You have to start small
The more you stick at something, the better you will get at it
Your results will get better and better the longer you keep a habit going.
However, many of us fall into common traps.
We try to do too much, too soon.
We act in a way that is not sustainable and we inevitably fall off over time.
Compounding cannot work its magic.
That’s where my Rule of 5 comes in.
5 great habits.
5 easy ways to get started.
Let’s dive in.
1 - 5 minutes of sunlight in the morning:
Humans are designed to get up with the sun and go down with the sun.
We evolved under it for thousands of years before artificial light became a part of our lives.
Getting some sunlight in your eyes in the morning has far-reaching benefits:
Better mood
Good for metabolic health
Regulation of circadian rhythms
More energy throughout the day
This may be something new. It was for me.
This is why starting with something like 5 minutes is a great place to start.
We can get a taste of these benefits whilst building the habit.
Opening the door for solid mental and physical health in the future.
2 - 5 minutes of meditation:
Meditation can be a difficult thing to get into.
In our hyper-stimulated world, it can be difficult to put everything down and just sit.
It can be daunting.
You might have seen 20-30 minutes or longer meditations on the Internet.
These are great if you can do them, but they’re probably not a great place to start.
Just 5 minutes, even a few times per week can start you off.
Not so little that you get no benefit, but not so much that it is overwhelming.
Focus on your breath. Just be.
Then go for longer in the future.
Your focus and inner peace will thank you.
3 - 5 well-executed exercises in the gym:
In my opinion, exercise is the single best tool for a better life.
But there are many ways to go about it.
Finding the right information online can be a challenge.
I’d like to simplify things.
Weight training is a great habit to get into.
It builds confidence and self-respect, as well as keep us independent into old age.
Here’s a simple workout:
Hinge - eg. Kettlebell Swing
Pull - eg. bodyweight Row
Squat - eg. Goblet Squat
Push - eg. Press Up
Carry - eg. Farmer’s Walk
Nail these fundamentals and your body will thank you.
4 - 5 deep breaths post-exercise:
The most accessible tool for influencing our state is our breath.
It is literally always with us.
It can be used to make us alert and calm us down.
In this case, we want to use it to calm us down.
When we exercise, we are having one of the most active and alert parts of our day.
We want to pair this with one of the most calming.
This teaches the body to be able to be able to both hit the gas pedal and the brakes very effectively.
Breathing is our brakes.
Two inhales through the nose.
A long exhale through the mouth.
5 times.
The best way to finish a workout.
5 - 5 minutes of reading:
If you want to educate yourself and expand your mind, read.
Books are some of the most valuable resources out there.
Years upon years of learning and wisdom condensed into something accessible for us all.
One of the best-value deals in the world.
A no-brainer.
But in our fast-paced society, time to read can be easily skipped over.
But finding 5 minutes is very doable.
Expanded out, that’s 2.5 hours a month.
Lots can be learned in that time.
And who knows, you might want to read more!
That’s it for today.
I hope The Rule of 5 is helpful to you.
Have a good one!
Adam