More than forty percent (40%) of what we do throughout the day is done out of habit. These automated processes can work for, or against us.
Over the past few years, I developed a series of habits that helped me change my life for the better.
I call these actions the Catalyst Habits because these intentional acts have powerful implications for the remainder of the day.
1. Win the Morning
Each day will start with a reactive or proactive mindset.
A reactive mindset is a result of being told what to think by an outside influence. For many people, this happens by looking at social media, email, or some other form of news on their phones as soon as they wake up.
Choosing to begin the day on your terms with a proactive mindset occurs when you control your actions as soon as you get out of bed. There are many ways to do this. Examples include:
- Making your bed
- Doing a quick bout of exercise (5 pushups, situps, etc.)
Beginning the day with a proactive mindset will help you be more prepared for what the day will bring.
2. Nourish Your Spirit
Humans are spiritual beings. Making time to connect with the Creator through prayer, reading scriptures, and meditation is essential.
3. Express Gratitude
Take a couple of minutes to write down something specific you are grateful for. Many studies have shown that expressing gratitude each day has a big impact on our well-being.
4. Plan the Day
Time is our most precious resource. Once a moment has passed, it can not be used again. Making the time to plan your day will help you maximize your productivity and time. Leveraging a planning framework like the 90 Day Catalyst will help you prioritize and execute each day’s most important actions.
5. Learn Something New
Investing time to learn something new each day will sharpen your mind, engage your creativity, and promote a growth mindset. Reading books is the primary mechanism for learning new things for most people; however, learning through audiobooks and videos can also be an effective medium for some people.
What you eat and how often you eat is one of the biggest determinants of a person’s health.
Countless books and resources have been written on this important topic.
Here are three simple things that almost every person can do. Simple, yes. Easy, no. But absolutely worth it if you are focused on improving your wellness and positively impacting longevity.
- Avoid sugar
- Eliminate processed foods from your diet
- Intermittent fasting
Our bodies are made to move! Prolonged inactivity leads to poor health.
At a minimum, make time to walk every day and some type of strength training at least two days a week.
There are many training methods, programs, and communities dedicated to different fitness goals. Find what interests you and consistently invest in your wellness.
Integrating the Catalyst Habits Into Your Day
Four of the Catalyst Habits can easily be done in the first hour of the day. This is a brief overview of what my morning routine looks like.
After Winning the Morning and making coffee, my morning routine consists of the following core actions:
Nourish my spirit (read Scripture and pray)
Express gratitude as part of my journaling process. I use a simple Moleskine notebook.
Plan my day using the Best Self journal.
Taking the time to do these things most mornings helps me start my day with a positive attitude and a growth mindset.
Depending on the day, I may also incorporate reading (Learn Something New) or exercise (Move) as well.
Fueling my body with nutritious food and regular intermittent fasting is something I do almost every day.
I recently read this quote by James Clear, “Your life is purchased by where you spend your attention.” Every moment we choose to spend our time and attention on things that will help us achieve our goals or waste time on things that don’t matter.
The Catalyst Habits will help you stay focused and healthy so you can keep your attention on what matters.