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So how can you start a new stage and become the best version of yourself to ensure success?
January is symbolically associated with a new stage in the life of every person. This is the ideal time to define goals and fix the starting point of personal and professional development, writes TSN with reference to doctor Evgeniy Shagov. However, the foundation for achieving any goal, oddly enough, is your health. So how can you start a new stage and become the best version of yourself to ensure success?
Step 1. Return to schedule
Apparently, you have heard more than once that you need to gradually come out of fasting. It’s the same story with the holidays. Don’t set yourself too ambitious goals and you will be less likely to get discouraged and give up on them. After the last party of the week, you shouldn’t try to get up at 5 for a run and promise yourself a green smoothie for breakfast. Age management is a system. And the key for the system is consistency and continuity. Which means regime.
To begin with, your task is to return (if there was one or form) a healthy regime.
Breakfast does not start at 14:00 and does not smoothly flow into dinner.
Sleep is a quality recovery at night, so no lights out at dawn. Go to bed at 22:00-23:00.
Artificially lose an hour or two of sleep if you regularly got up after lunch during the holidays to restore circadian rhythms.
Step 2. Make yourself a road map
As they say, an elephant is eaten with small spoons. Give up loud and distracting (and therefore usually unrealized) tasks. No “lose 30 kg by March 8th” (without any ideas, but actually HOW?). The builders are not limiting themselves to the statement that they will complete the high-rise building by the next New Year. They have a plan – when to carry out which stage of work in order to achieve the final goal. And you focus on your own little spoons.
- Week 1 – Recovery Focus: Change your bedtime.
- The second week is a focus on the body: training in a fitness club or at home.
- Third week – focus on health: a comprehensive examination of the body.
Make a realistic plan and gradually move towards it. It’s better to speed up the transition to the next stage and feel proud of success than to give up, unable to keep up the imaginary pace!
Step 3. Planning is not enough – act!
Eliminate snacks. Go back to 3 meals a day. Complete meals, a balanced diet, no late dinner.
Add leafy greens to your diet. Lots of greenery. After the holiday menu, this is the best solution for healing the intestinal microbiome, restoring the functioning of the gastrointestinal tract and normalizing the lipid profile.
Take the same dopamine as your assistant. Take advantage of dopamine’s ability to add excitement and motivation and use your energy to explore new interests in healthy foods. Just don’t send 100 recipes to “Saved”, but select 1-2 and be sure to cook them for your next dinner.
Start using a smart watch or other healthy lifestyle tracker. Track the number of steps, the amount of clean water you drink, and the duration of your sleep. This will discipline you and give you a feeling of reward.
Overload with meetings, a large amount of emotions and information depletes the nervous system and disrupts the balance of neurotransmitters. Therefore, after the holidays we often feel “squeezed like a lemon.” Firstly, information asceticism (less social networks, news, unnecessary contacts), and secondly, supplementation (tryptophan, magnesium, vitamin C and other antioxidants) will help you avoid slipping into apathy.
If the festive atmosphere of the weekend (or vice versa, overload and stress) has turned your holidays into alcoholic relaxation, this is the first thing you need to do away with for a successful transformation. Detox and healthy relaxation will be provided by a sauna and massage. Replace your regular drinks party with a spa evening and let this type of relaxation become a new tradition.
