🙏 Intention
"I desire to wake up feeling more energised as well as structure in more recovery time during my days and weeks so that I can be present with my partner, feel inclined to play more music and wake up without an alarm clock at sunrise.
This is important to me because in the past I have had a tendency to over-effort and push myself in a way that is not sustainable in the long-term. I will track and reflect on my progress through a combination of tracking my HRV baseline score, the quality of my sleep as well as my interoceptive sense of how I feel each morning."
🧠 Interoceptive Check-in
I feel .... fully recovered & energized
- The first thing I will do is ....
- The second thing I will do is ....
- The third thing I will do is ....
- 🌬️ Morning Breath of Fire + Exhale Retentions practice
- 🧠 Take on a creative or strategic task in the morning
- ❄️ Ice bath or cold-water immersion
- 🏋️♂️ More intense than usual workout or exercise
- 🤐 Fast until lunch
I feel .... under-rested & tired
- The first thing I will do is ....
- The second thing I will do is ....
- The third thing I will do is ....
- ✈️ Put smartphone on airplane mode
- 👃 Begin 4-7-8 breathing practice
- ⏳ Block out time for an NSDR practice (link)
- 📝 Consider tackling less cognitively challenging tasks or life admin
- 🌳 Schedule some time outside or in nature
- 🧘♂️ Schedule a yoga or light movement practice
- 🙅♂️ Consider cancelling or pushing back today's commitments
NB. keep in mind that with any habit change it's helpful to start with very small habits and build slowly from there (link to superb habit guide from James Clear)
🏡 Environment Design
📆 My Plan
- ...
- ...
- ...
- 🛌 Non-sleep-deep-rest (NSDR) Practice
- 👐 Acupuncture, Massage or Body-Work (depending on preference)
- 😅 Dopamine Detox (remove key dopamine sources for 24hrs)
- 🧘♂️ Yin yoga (long hold stretches to release sticky fascia)
- ...
- ...
- ...
👪 Join or start a peer support circle: one of the simplest and most impactful actions you can take is to join (or create) a virtual peer support circle. These vary in format, but the essence involves creating a safe space to express emotional challenges and forge meaningful connections. Can be virtual or IRL.
🤐 Extended Fast: if this is something that appeals consider scheduling an extended fast once a month (the Zero app is helpful for this).
👨🏼⚕️ Somatic Therapy: if you're drawn to understand yourself more deeply there are powerful benefits to be found from regular sessions with trauma-aware somatic therapists.
- ...
- ...
- ...
⛷️ Ski or Surf Trip: or whatever activity resonates with you that enables you to spend more time in the great outdoors.
⛰️ Travel Adventure: to the degree that this is possible... if travel is challenging then perhaps a microadventure in your backyard.
- ...
- ...
- ...
- 🧘 Meditation retreat: many meditators report not really learning how to meditate until their first retreat. Although not for the faint of heart, 10-day silent Vipassana meditation retreats are a common option, popularised recently by Twitter CEO Jack Dorsey (NB. no need to go all the way to Myanmar). If meditation feels like too much of a leap, try just taking a week off the grid to disconnect, ideally in nature.
- 🖋️ Annual review: Setting aside time to take stock of your life and career, to reflect if you feel aligned and in sync with your life values and current trajectory—as well as set clear intentions and design a roadmap for growth in the year to come (here's an in-depth template designed by Jonny to support with 'Reflecting Forwards').
🙏 Help and Support
Q1. Which of these three areas do you feel well supported in?
...
...
...
Q2. What potential gaps are there?
...
...
...