The best way to flip the sleep switch...and other great wellness tips
Welcome to The 5-Minute Recharge with one quote, three ideas, and a 5-minute recharge challenge to supercharge your wellness.
BREAKING: Tune in to CTV's The Social next Thursday, February 20th featuring the book Acts of Friendship and friendly co-author Julie Smethurst.
ONE FRIENDLY QUOTE
#1 HOW TO JUMP ON THE OFF-RAMP TO SLEEP In The 5-Minute Recharge, we stress the importance of sleep as the bedrock of wellness and encourage readers to design their own unique wind-down routines to ease the body out of the cares of the day and into sleep readiness. The book Acts of Friendship gets your friends involved in helping you design your sleep ritual with the activity “Put the Slumber Back in the Party.” But anyone who's spent a near-sleepless night of tossing and turning (and who hasn't?) knows that sleep isn't a switch we can hit that will instantly take us from bedroom to dreamland. Dr. Janet Kennedy, a clinical psychologist and founder of NYC Sleep Doctor, has some advice on how to stop chasing sleep and let sleep come to us. Her suggestion? Read fiction. Fiction is ideal for welcoming sleep because it captures our attention, takes us out of our lives, and gives us a pleasant place to go.
“Knowing you have something good to read before sleep is among the most pleasurable sensations.” ― Vladimir Nabokov
Photo by dorota dylka on Unsplash
#2 TRADING ON MEDITATION You may be surprised to learn that a recent survey found that 16 percent of CFAs (Certified Financial Analysts) meditate. They're likely not meditating to get in touch with their Buddha nature, but rather to quiet their minds so that they can get an edge in their work. There's some research to back up a correlation between meditation and trading gains, with people who meditate being more able to objectively observe their decision-making processes and make calm, rational decisions.
“Transcendental Meditation has probably been the single most important reason for whatever success I've had.”― Ray Dalio, founder of Bridgewater, the world's largest hedge fund
#3 JUST BREATHE Take a deep breath. Did your chest expand and your shoulders rise? We're sorry to inform you, but you’re breathing wrong. Breathing high in the chest is both common and stressful. One of the best, most portable strategies in our wellness toolbox is belly breathing. Fortunately, there’s an app for that. It’s free, and it’s called Breathwrk. Lynne’s been testing it out and finds it to be a great way to pause for a few minutes to use the simple inhale-exhale-hold instructions to wake up, calm down, and recharge.
“Breathe in deeply to bring your mind home to your body.”– Thich Nhat Hanh
The Fast Five
1. The word of the week is “Everesting”–climbing Mount Everest with all the benefits of pushing yourself and none of the altitude sickness
2. The best way to start your workday? Read a poem.
3. The lost art of the phone chat
4. The sadness of Silicon Valley
5. The exercise regimen tied to optimal weight control
YOUR 5-MINUTE RECHARGE CHALLENGE THE THINK BREAK
“I think of it as a one-week long shower.”– Leadership coach Ellen Faye describes a long think break
Of the five pillars of wellness that we explore in The 5-Minute Recharge—sleep, step, sweat, reflect and connect—the one Lynne struggles with the most is reflection. Addie similarly struggles with finding time for reflection amidst the daily demands of running a business. But, if Bill Gates managed to take two “Think Weeks” per year to review boxes of reports and ponder the future of Microsoft, and Mark Zuckerberg found time for his “Book of Change” in which he plotted the path that would take Facebook from college network to Internet colossus, surely we all can find a third space, away from the distractions of home and work, in which to reflect on our lives. We can use reflection to delve into what’s working and what isn’t working, and how we can make things better for ourselves and others. Start with five minutes right now. Your 5-Minute Recharge challenge is to pose a question worth thinking about, such as “What’s the best way to spend the week ahead?” and spend just five minutes journaling about the answer.
“We must make it so every search is worth doing and every link is worth clicking on. Then the experience will be beautiful.”
― Excerpt from Mark Zuckerberg's Book of Change
Wishing you many beautiful experiences in the week ahead,
Lynne & Addie
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