Take time to define what success means to you personally, rather than letting societal definitions dictate your pursuits, to avoid endlessly chasing a mythical idea.
List your core values and assess if your daily actions are consistent with them, distinguishing between real and aspirational values to live a more aligned life.
Continuously work to remove your ‘masks’ and be the same authentic person in all aspects of your life, as true connection with others is only possible when you are not performing.
Recognize that many food choices are driven by emotional needs rather than physical hunger, as people often use food to fill emotional voids or discomfort.
When experiencing a craving or unwanted behavior, pause and ask: 1) What are you truly feeling (Feel)? 2) How does the behavior feed that feeling (Feed)? 3) Can you find an alternative behavior to feed that same feeling (Find)?
When you identify an emotional trigger for an unwanted behavior, find alternative actions like taking a bath, doing yoga, exercising, seeking physical comfort, or changing your environment to address the underlying feeling.
Aim for adequate sleep (e.g., 8 hours) because insufficient sleep (e.g., 5 hours) can lead to significantly increased calorie intake the following day, impacting health and weight.
In challenging situations, focus on controlling what you can (e.g., your mindset, daily routines, personal actions) rather than dwelling on uncontrollable external circumstances.
Actively manage and control the environments within your influence (e.g., home, workplace) to make healthy choices easier and reduce exposure to temptations, such as not bringing tempting foods into your house.
Create a consistent morning routine that includes solitude, breath work, meditation, movement, and positive mindset practices while enjoying a hot drink, to enhance efficiency and well-being.
Engage in movement primarily to feel good, improve self-esteem, and demonstrate an active engagement with life, rather than solely focusing on burning calories.
Keep a dumbbell or kettlebell accessible in your kitchen and perform small, consistent movements (e.g., 3-5 bicep curls per arm) daily, even during routine tasks like making tea, to boost self-esteem and promote an active mindset.
Periodically go off social media for an extended period (e.g., 18 days) to reduce mental noise and better understand your own authentic thoughts and worldview.
Delete social media apps from your phone to break habitual checking, creating mental silence that allows you to tap into your own genuine thoughts and perspectives, free from external influence.
Start your meal by eating a salad or vegetables first, as this slows down your eating and fills you up with fiber-rich foods, leading to less overall consumption.
Offer children a plate of vegetables first, before the rest of their meal, to ensure they eat the nutritious greens and potentially consume less of other, less healthy, items.
Challenge the societal conditioning that every meal must be gourmet or ‘insta-ready’ and accept simpler, repetitive, whole-food meals to reduce pressure and overconsumption.
When consuming something you enjoy, like alcohol or food, practice savoring it by consciously thinking about every sip or bite to enhance the experience and potentially reduce overall consumption.
Understand the various factors influencing your health and weight, then use this knowledge to create and design your own personalized health plan, fostering long-term ownership and success.
If stress is the primary driver of unhealthy behaviors like overeating, focus on finding effective ways to manage that stress rather than solely relying on new diets or exercise regimens.
Divorce yourself from the outcome of your efforts and instead focus on the process and journey, understanding that true growth and change come from consistent effort rather than solely the final destination.
Consciously prioritize your family and personal well-being over the immediate need to respond to all emails or texts, learning to be comfortable with unread messages if it means protecting your time and relationships.
During family meals, especially with children, ensure no technology is present to foster connection and presence.
Believe that every person you meet has something to teach you, even if it’s how you don’t want to behave, fostering a mindset of continuous learning.
Engage in writing, such as authoring a book, to force yourself to organize and clarify your thoughts, which can also improve your communication skills.
Recognize that your mind can create the most severe prisons, and work to free yourself from self-imposed mental limitations and negative thought patterns.
Extend compassion not only to others but also to yourself, ensuring your actions reflect this value in your daily life.