This seems like a really dumb time to talk about how to spring clean your body. As I sit here writing this in Feb 2021, we are only 5 days out from one ice storm and in the middle of another. We are wedged tightly in the middle of winter.
But it won’t always be like this. Spring will come – I promise. And with it comes droves of headlines about getting “Beach Body Ready” and “Spring Clean Your Body!”
While you can reduce the amount of these messages that come at you (the Media Lesson in the Environmental Surroundings Course can help you with this), you won’t get rid of them all. You cannot control how the messages come at you, but you can control how you accept them and incorporate them into your life.
Let me show you how.
Identify What Isn’t Working
Being bombarded with message to “Spring Clean Your Body!” gives off a vibe that what you have needs an overhaul. I would like to suggest that maybe throwing out everything about the person you are is not a Sustainably Productive way to change your habits or think about your Health and Fitness. By identifying what isn’t working you can start to make small, gradual changes that help you create a life you don’t want to escape.
Identify what isn’t working: Maybe you are exhausted all day. That dragging fatigue leaves you less motivated to exercise or cook healthy meals. Which leads to poor food choices, which leads to poor sleep… leaving you exhausted the next day. Vicious cycle.
The root of what isn’t working in this scenario is sleep – the foundation of all healthy habits. If you ever find yourself unsure where to start, I recommend addressing sleep habits first.
Step 1: Identify what isn’t working. Answer: Sleep
Once you identify what isn’t working you can move on to make adjustments.
Make an Adjustment
An adjustment can come in many forms, but I want to offer 2 different buckets that adjustments might fall into.
- Something you do.
Experts recommend 7-9 hours of sleep for adults, but if you are sitting at a solid 5 hours nightly, lying in bed for 9 hours is not a Sustainably Productive adjustment to make. Start small. Make the action step something that is productive for you – it has to work for you, not just be something the experts tell you that you SHOULD. I also encourage you to make it sustainable – it has to be something you can keep doing. It is ok it you don’t get to the “should.” Just make it something you can repeat.
Here is an example. If you got 5 hours of sleep last night, go to bed 15 minutes earlier tonight. That’s it. Even if you lay awake for that 15 minutes. Then do it again tomorrow night. And the night after.
There is another type of adjustment you can make besides an action step.
- Something you think about what you do.
A mind shift, reconsideration, or full on paradigm shift. Stop thinking about sleep as being the last thing in your day. This is just leaving you in a cold sweaty pool of panic, “HOW CAN THE DAY BE OVER, MY LIST IS NOT DONE!” No one sleeps well in a sweaty pool of panic. What if you shifted your thinking about sleep to be the start of the new day? Instead of sleep being a futile exercise in restoring the damage a stressful day caused, you start to think about it as building up reserves for the next day?
Step 2: Make an adjustment.
After a few days – a week at most – check in with yourself to see how this adjustment is serving you. This is a simple 3-step process.
- Put it on the calendar. It may seem dumb to have a 5 minute appointment to ask yourself if thinking about sleep differently is helping you avoid a cold sweaty pool of panic. But life gets busy and time flies by. I know so many moms that kept a calendar of the baby’s poop schedule. I daresay your sleep habits are as important as poop.
- Answer the check in questions. Download the worksheet to answer the questions to decide if an adjustment is working for you.
- Make adjustments. If what you did worked, do a little more of it – back up your bedtime 15 more minutes for next week. If your adjustment did not work, ask why. Maybe you forgot to consider sleep as the start of the day and monkey mind kept you up again. Perhaps a reminder on your phone would help. At 9:00 pm (or whenever you want to start your evening routine), a reminder pops up: Today is over, you did your best. It is time to start tomorrow with the sleep I am about to have. Maybe you have the mindset, but it is so hot in your room you cannot sleep. Now your adjustment becomes action, not mindset. Adjust the temp by 1 degree every few nights until you find what works.
Step 3: Evaluate your progress.
Repeat As Needed
This process is a never ending loop. Today’s “Spring Clean Your Body” challenge might be sleep, but if you keep applying the Sustainable Productivity process and tools to it you eventually will create sleep habits that work for you. At that point you will ask the question, “What isn’t working,” and another answer will come up.
If you are getting another answer besides sleep today, let me know what it is. Let’s talk about it in the comments below!