Approach activities like walks or meditation with less attachment to a specific productive outcome, allowing for unexpected joy, inspiration, or problem-solving to emerge. This fosters enjoyment of the process rather than solely focusing on the end goal.
Recognize that play is a basic human need, not just for children, and can help you adapt to difficult circumstances, practice skills, problem-solve, and collaborate. Integrate playful moments and activities into your daily life for human flourishing.
Weave small pockets of movement into your routine activities, such as doing calf raises while brushing teeth or squats while watching TV. This helps you get benefits of strength training or cardio without needing a dedicated gym hour, by pairing movement with existing habits.
Gradually adjust your bedtime in 15-minute increments, moving it earlier until you consistently wake up feeling refreshed and energized without needing excessive coffee. Aim for the ideal range of seven to nine hours of sleep per night.
Avoid ‘stealing’ time from sleep to engage in non-sleep activities like online browsing or watching TV late at night, especially after a productive day. Designate your bedroom solely for sleeping and sex to train your brain to associate it with rest, and if stressed, get out of bed to address the issue before returning.
Pair an activity you enjoy (like watching a favorite TV show) with exercise, only allowing yourself to indulge in the temptation while working out. This behavioral science technique, called temptation bundling, can make exercise more appealing and help you crave it.
Partner with a friend or group for exercise, as relying on another person makes you less likely to skip workouts than if you were only accountable to yourself. This can involve doing the same activity together, parallel activities, or meeting up afterwards.
Take meetings or work through problems while walking, especially in nature, to foster creativity and generate new ideas. Our brains evolved to think while moving, which can help you think outside the box and find inspiration.
Before bed, seed your mind with a problem or question you’re working on, then allow your unconscious mind to process it during sleep. Dreams may offer solutions in the form of metaphors or visual imagery, helping you understand underlying emotions or issues.
Maintain your bedroom temperature below 70 degrees Fahrenheit, ideally, even in winter, to promote less fragmented sleep. Studies show cooler temperatures lead to more restful sleep and fewer disruptions or nightmares.
Reflect on your favorite childhood play activities (e.g., Legos, storytelling, physical movement) to identify your natural inclinations for fun. Consider different ‘play personalities’ (joker, artist-creator, kinesthete, director, storyteller) to understand what truly resonates with you as an adult.
Use the SPARK acronym to integrate more play: Space (make room by cutting obligations), Pursue (your passions for joy, not monetization), Attract (fun with an open, curious mindset), Rebellion (gentle, harmless rule-breaking), and Keep at it (treat play as a basic need, not a chore).
Actively seek out and engage with like-minded people in voluntary social contexts, such as group workouts or hobby clubs. Connecting with others can be incredibly powerful for well-being and can enhance enjoyable activities.
When facing adversity or considering opportunities, reframe ‘why me?’ into ‘why not me?’ to foster resilience and embrace the possibility of amazing experiences and a brilliant life. This perspective encourages seizing opportunities and finding joy.
Be consistent with recommended amounts of exercise, prioritize sleep, and pay attention to diet, especially if you have a history of health challenges like cancer. These practices can significantly decrease the risk of recurrence and support overall health.