from mind to reality

Some things in life are painfully obvious.

Like that junk food is bad for you.

Or that Wi-Fi only stops working during Zoom calls.

Similarly, you’ve been hearing some powerful advice your whole life, but ignoring it.

It’s not “cool” enough. Spectacular enough.

“I want the *real* secret — the special one, the one that nobody else uses.”

But you wanna know the truth?

The top 1% of people are the ones who use the most boring, mundane strategies ever. Because that’s what 99% of us ignore.

This hit me when I started reading Why We Sleep by Matthew Walker. Just the first 5 pages freaked me out enough that I immediately shut the book and went to bed.

The next day, I looked through my 5 screens of apps to find my “sleep debt” calculator, and set hard at work on napping. (Though it sounds ironic, it’s actually pretty hard, as an ambitious over-achiever, to really set aside to rest and do nothing.)

When I told a friend about this a few days later, he looked at me with the sternness of a math teacher about to explain to a 10 year old that “just guessing” is not a valid strategy.

“You know,” my friend said, “sleep debt is a myth. You can’t actually catch up on sleep. It’s just that when you start sleeping more, the effects are so powerful that you feel rejuvenated.”

And I really did. I felt like I was on top of the world. My mind was sharper, my creativity wilder, and my drive wasn’t being trampled by brain fog for once.

Instead of ruminating in circles about my goals, I was able to crystallize a plan and get to work on it. I could catch myself when I was wasting time, and had the clarity to remember what I was supposed to be doing instead.

So if your life isn’t quite where you want it to be yet?

Start with this:

• Prioritize sleep. No, seriously. Pretend you’re a child that you’re responsible for. Would you make sure that child gets enough sleep to be healthy? Well, do the same for you. That means, do not pick up your phone and start scrolling. Close the laptop — you know you’re not going to get very far with work after a long day anyways. Set one alarm rather than five.
• Hydrate well. You’re not going to magically feel motivated if your brain is running on caffeine and crumbs. Drink actual water. Not flavored water, not three sips before bed, and not a green juice that cost $8 and somehow still left you dehydrated. Fill a bottle, put it beside your bed, and drink it all first thing after you get up. Then fill it up again, and drink it before lunch, and again before dinner.
• Move your body. It doesn’t have to be a full-fledged workout, but it should be *something*. No creature was meant to be immobile. We thrive when we use our full capabilities, and that includes our ability to move.

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Recap & action steps

• Choose one simple action for each of the 3 areas above, and focus on implementing them over the next week. Here are tips for each area:
• Action ideas for sleep (pick one):
  • Do not scroll before bed. no matter how big the temptation is.
  • Set one alarm, not five.
  • Go to bed earlier and consistently at the same time.
  • Open the window or do something to make the room a slightly lower temperature (this improves sleep).
  • Make the room completely dark (ordering and installing blinds is not all that difficult!)
• Action ideas for hydration (pick one):
  • Get a water bottle with time markers, such as this one.
  • Start your day with a full glass of water before coffee.
  • Set a phone reminder every few hours to sip.
  • Pair hydration with a habit — like drinking water every time you check your email or finish a task.
  • Have a full glass of water after every meal. (Helps you stop eating before you’re stuffed too, so you save space).
• Action ideas for movement (pick one)
  • Take the stairs rather than the elevator.
  • Count steps using a fitbit or a phone app.
  • Take a 10-minute walk after lunch or dinner — no phone, just you. (Or use this as a creative brainstorming session if you want — use voice to text to take notes for any ideas that come up as your mind roams freely).
  • Stretch while watching Netflix.
  • Do a 5-minute mobility routine on YouTube.
  • Set a timer to get up every hour and move. One lap around your space is enough.

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I’d love to hear your experience!

What difference do you notice after implementing simple, grounded tips like these?

Share your experiences in the comments below!