FIX YOUR SLEEPING SCHEDULE (1-2 months)
Try to wake up earlier every day. Like 5 - 10 min earlier than the day before. Until you wake up any time before 8am or soโฆ
If you struggle with waking up & snooze button is you bff:
Put your alarm clock as far away from the bed as possible.
Drink a glass of water right after you wake up.
Pour another glass of water on yourself right after you wake up.
Prepare some coffee the night before, leave it by your bedside, drink it after you wake up.
Have your blinds/curtains open, so that itโs bright after you wake up.
Try to go to bed 5-10 min earlier than the night before.
Track how many hours of sleep youโre getting. Aim to get at least 7h per day or 49h per week.ย
Increase your sleeping hours incrementally. Aim to get at least 1h of sleep more than the previous week. For example, if this week you slept for 41hrs, aim to get an extra hour of sleep next week, so itโs 42h.Once you get enough hours of sleep and wake up early-ish.
Try to keep your sleeping schedule consistent. It is really important to go to bed and wake up at the same time every day. ย Even if itโs weekend. Or even if that means, you getting less than 7hrs of sleep that day. Iโd say waking up at the same time everyday is the most important step, which will help you the most with fixing your sleeping schedule.
START EATING HEALTHY (1-2 months)
This step really depends from person to person, but firstly I suggest you take some blood tests to see if you have any deficiencies, etc. Especially, if you struggle with cravings.ย ย
Try intermittent fasting, if you struggle with binge eating or overeating. As it will help you to learn to listen to your body better: when itโs hungry, when itโs full, etc. Itโs really simple, there are many methods of Intermittent fasting, but Iโd suggest 16/8 for the beginners. (Google it for more info)
DRINK ALL THE WATER. Again, if youโre not drinking enough water, try to level up your water game incrementally. Download some water tracking app on your phone to help you. Drinking water will make you more energetic, increase your metabolism, and decrease you appetite (among many more benefits).
Track what you eating. I would really suggest tracking your meals for around a month. Because, most of the time people have no idea that what theyโre eating is unhealthy. Again, download an app to your phone for that.
Make your own meals once in a while. Not only this will save you money, but itโll help you to see whatโs really going into your body.
Eat less meat and more veggies/fruits. Go to your local market and buy some veggies/fruits, you have never tried before. Iโm sure youโll find your new favs. Eat/buy less meat. Not only itโs good for the environment, but it is good for you, too. Get a veggie burger instead of the beef one, etc.
Cut dairy. Find your new favourite milk substitute. Advice: Oat milk is really good with the tea and oatmeal/porridge; hazelnut milk is amazing on itโs own; cashew milk goes well with cereals.
Learn more about nutrition in general. It will help you to make better food choices and it will make eating healthy much easier in general, because once you understand all the chemistry behind the food and what it does to your body, you kinda donโt want to make yourself feel worse. Here are some free resources:
- Human nutrition course from Alison.com
- Crash course Metabolism&Nutrition: Part 1 and Part 2
- The Health Nerdโs YouTube Playlist about nutrition
- What Iโve Learnt YouTube Playlist
- Human nutrition course from Alison.com
- Crash course Metabolism&Nutrition: Part 1 and Part 2
- The Health Nerdโs YouTube Playlist about nutrition
- What Iโve Learnt YouTube Playlist
GET PHYSICALLY FIT (2-6 months)
Define your goals. Do you want to lose weight, do you want to get stronger, gain weight, be able to climb stairs without losing breath, run 5k?
Remember - youโre half-way through. Being physically fit has a lot to do with what you put into your body. So, if you fulfilled the previous step of eating healthy - you are half way through!
Make a plan. A Reasonable plan. Be honest with yourself.
Start small. Like, 5 min exercise in the morning. Or doing 10 sit ups per day. Donโt do anything overwhelming, like running 5k everyday if you havenโt run for the past 5 years.
Make sure that you kinda like what youโre doing. If you absolutely hate running - donโt do it. Hate doing sit ups in the morning? Try some yoga instead.
Explore until you find what you like. You donโt have to go to gym to get fit, especially if you hate it. Find a type of exercise, which you actually like. Maybe itโs dancing or hiking, taking your dog for a walk. Sign up for several trial lessons of various sport clubs. Ditch โem if you have them until you find something that you love. Stick with that.
Do the small changes in your everyday life. Stairs>Escalator, Walk>Drive, Do some squats while brushing your teeth, switch from regular desk to standing desk, etcโฆ ย Find ways to incorporate being active into your everyday life
Track your effort instead of your progress. You cannot really control your progress that much (especially if your goal was to lose weight). However, you can always control your effort. So track it instead. This will leave you more motivated. As you will be able to see that you can do more and more everyday. Whereas, if you tracked your progress, you may not always get the result you hoped for, which might demotivate you and make you upset, wanting to quit.
Do the previous 3 steps and youโre half way through.
See a therapist/doctor. Depression is an illness, requiring medical treatment. So, get it. Remember: there is absolutely no fucking shame in having a mental illness.
Get some extra support. Talk to your friends or family. Or maybe someone on the internet.
Write it out. If you donโt want to talk - write down your thoughts. It can be just as helpful. Itโll help you to understand yourself better, see problems in your thinking, etc.
Distract yourself from yourself. Get someone/something to take care of, so that you can, for a moment, stop thinking about yourself and focus on something else. E.g, get a plant, or a dog, or a fish.
Self-care day. Dedicate at least one day per week for self-care. Take yourself out, either to a museum or some fancy cafe, do some stuff you like, whatever your hobbies are, do some physical self care: bath, face mask, manicure, etc., listen to some nice music, watch a filmโฆ..
Celebrate your victories instead of mourning over your loses.So the only thing youโve done today was write one sentence for your 20 page essay? Amazing! Buy yourself a candy for that!! I mean, you couldโve done nothing, but you didnโt - you wrote that one sentence and thatโs worth celebrating.
Do it for only 2 minutes. If thereโs an important thing youโve been putting off for a while, tell yourself that you will only spend 2 minutes on doing it. If after 2 minutes you donโt want to do it anymore, great, stop it. However, after 2min. you actually might want to do more. No pressure either way.
Track your productivity. Track how much time youโve been productive that day. Try to increase that time by a little bit every day.
Always forgive yourself. So, itโs been a week and youโve done nothing? Donโt sweat it. Let it go. Blaming yourself will bring you absolutely nothing. Nothing good will come out of your negativity on yourself. So stop it. Forgive yourself and start again. And again, if you need to. Never stop trying. Always pick yourself after you fall. Beating procrastination and increasing your discipline is a skill. And all skills can be build on. There is nothing in you stopping you from changing. Remember that.
LEARN HOW TO DO TAXES (1h - 1 day)
Type in: โHow to do taxes *the name of the country youโre living in*โ
GET MENTALLY STRONG ENOUGH TO MAKE PHONE CALLS
Remember that just as with beating procrastination, making phone calls is a skill. And, again, skills can be learnt.
Dial some random numbers and pretend to be a salesman, selling whatever you like.. E.g., trying to sell broadband, cable tv, trying to get people to donate for some charityโฆ Or whatever reallyโฆ Me and some friends used to pretend weโre selling kittens or wood logs. Alternatively, you can pretend that you dialed a wrong person and talk about whatever, e.g. โHey, Jess!! You wont believe what I saw today!! *start telling a made-up story*โฆโ
If you get uncomfortable - just drop the call. No consequences whatsoever.
Repeat until you build up your game and your phone-call anxiety starts to diminish.
SLAY THOSE BITCHES
Congratulations, now youโre ready to take over the world! Got get โem!!
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