Physical Activity & Sleep Matter
The statement is obvious; who would disagree with that? But are you actually doing these things?
I will not cover why it's important to be physically active or have enough sleep. Rather, I want to share my own experience and some notes that I made over the last couple of months.
Little Preface
From 2018 to 2020, I spent a lot of time sitting. I was between 16 and 18 years old at the time. I could sit in front of my PC and watch shows/anime for days without leaving my room or even my apartment.
I wasn't sleeping very well back then. I always wanted to sleep and often felt like I didn't want to do anything. I experienced brain fog, had a hard time studying, and lacked focus. Not only that, but I could become very emotional over trivial matters.
It was awful.
My Tricks
Tricks that I personally use.
Set Timers
It's not exactly the Pomodoro technique, but it's similar. I set a 30-minute work period. If I have a clear goal or task, it becomes a Pomodoro, and I try to complete the task on time. But if there's no clear vision of what needs to be done, that's okay; I just work as usual and don't rush. After 30 minutes, I take a 5-minute break. During this break, I'm not allowed to sit at the PC. I do some jumping jacks, stretch my neck, shoulders, back, or just pace back and forth. Any movement is good. The goal of the break is to warm up the body.
Fit Ball
I would be glad if I had a standing desk to work on, but I can't afford one right now. So, I found a workaround, or it's better to say I borrowed that idea from ThePrimeagen. If you watch him, you probably know that hesit on a fitness ball. So I bought one. It's much cheaper than a standing desk, but it serves a similar purpose. The fitness ball makes sitting uncomfortable. I can't sit for a long time using this thing; it forces me to stand up and stretch my lower back.
General Tips
Everyone knows no one does
Improve Your Sleep
Sleep is both simple and yet complicated at the same time. Recently, I figured out that the calorie deficit I unintentionally had for the last 3 months was the cause of my poor sleep. Maybe it seems obvious to you, but not to me. I was amazed when I realized that. So, it's better to identify what is causing your poor sleep.
Basic checklist:
- Wake up and go to bed at the same time and establish a routine.
- Make your sleeping environment as dark and quiet as possible.
- Limit exposure to bright light before going to bed.
- Separate concerns; if possible, use your bedroom only for sleep to create a mental association between the bedroom and sleep.
Exercise
You don't need to do heavy weight lifting in the gym if you don't want to. Exercise can be as simple as taking a long walk outside. I personally prefer working out at home with little to no equipment, three times a week. I also incorporate walking, yoga, and a little stretching routine into my daily routine. Just choose whatever you enjoy and do it consistently, for fun. Almost anything will be beneficial if you spend a lot of time sitting.
Nutrition
This is a tricky one. I haven't mastered it yet. I really don't like to cook for myself, so I can't choose a good diet that is both healthy and maintains my calorie balance. As I mentioned before, I was using a very simple diet that was healthy, but my calorie intake was so low that I couldn't sleep well and perform at my best. Nonetheless, I genuinely enjoy my diet anyway.
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This is my first post ever