A Simple and Effective Mental and Physical Health Plan that can Work for Anyone
Barebones guide to improving your physical and mental wellbeing
Keep in mind while reading that you do not need to implement all of these things immediately. Start where you can, add more as you move forward and improve.
Identify things in your life that cause you to feel helpless
Determine which of those things you can change, and which ones you cannot
Learn to accept that which you cannot change (this process will look different for everyone - more below)
Determine your course of action for the things you CAN change (again, will look different for everyone - more below)
Here are some things that can help before, during, and after this 4-step process.
Again, pick the ones that sound easiest to you, start as small as you need to, work your way up to more, over time.
-Begin by eliminating or reducing the worst causes of mental and physical health decline (junk food and alcohol, excessive porn, gaming, social media, news consumption, isolation, numbing activities, fear/resentment, stress, sedentary lifestyle, Wokeness, and general screen time of any kind)
-Meditation (start with 5-10 minute body scan meditations at least 3x per week) -Breathwork (lots of good options, my favorites are box breathing, and the physiological sigh)
-Journaling (even 5 minutes, a few times a week can make a huge difference)
-Nutrition (eliminate most sugar, seed oils, alcohol, and calories in liquid form.
At least 80% of your calories should come from animal protein and fat, with the rest being up to you, depending on what works for you and has you feeling your best. If you're trying to build muscle, aim for 1 gram of protein per 1lb of bodyweight each day)
-Exercise (strength train at least 2x per week, aim for 10k+ steps per day, throw in zone 2 cardio and/or high intensity interval training at least 2 days per week. To make this process easier, find a form of exercise you actually find enjoyable or, at the very least, you don't hate)
-As much sunlight as you can manage. Vitamin D supplements will not make up for sunlight.
-Minimum of 7 hours of sleep per night
-Spend time with other people, including people who disagree with your beliefs
-Practice setting and enforcing boundaries (MANY different ways to do this, search google or ask an AI for suggestions)
-Daily gratitude practice (again, do some research to find a gratitude practice that sounds appealing to you. Even a few minutes per day will make a massive difference)