“Motivation is what gets you started. Habit is what keeps you going.” Jim Rohn.
People often ask me what small changes they can make in their day that will make a significant difference to how they feel and therefore optimise their performance. There are loads of things that we can do, for me, it’s all about doing as least as possible to gain the maximum results and keeping it simple.
It’s great to be motivated about implementing changes into our lives. Over and over again, my experience has shown me that what creates results is habit. That’s why when I implement change into my life, it’s small, easy, incremental changes that easily fit in with my current lifestyle. Making small changes now and building upon these means that we can create big, lasting change over time.
I have put together a list of 7 really easy actions that can be done each day that improve mental performance and clarity, give you more energy and leave you feeling good. I have tried (and implemented) each of the following and found that they have surprisingly significant results.
7 Habits That Maximise Your Business Performance:
1. Alkalise: upon waking, drink 500ml of spring (or filtered) water with the juice of half a lemon. Over time, build this up to a litre of water with the juice of a whole lemon.
When we sleep, our body goes through several detoxification processes, upon waking, the best thing we can do to help eliminate those toxins is to support our liver by rehydrating with an alkalising, gently detoxifying drink, such as lemon water. Lemons are high in vitamin C, which has added immunological boosting benefits and anti-aging properties. Also, drinking lemon water first thing in the morning aids the digestive system.
2. Sunshine: get 10-15 minutes of sunshine every day.
Vitamin D is essential for strong bones, muscles, preventing and reducing depression and overall health. Ultraviolet radiation from the sun is the best natural source of vitamin D. Getting just a few minutes of sunshine every day will help boost your vitamin D levels and your mood. Try taking the simple step of eating your lunch in the sun every day. Still not convinced? Check out Dr Joseph Mercola’s report on why we need 10-15 minutes of sunshine every day.
3. Movement: move your body!
Our bodies need movement. It’s important for physical and mental health that each day we move our bodies. We all know the benefits of regular exercise, but most people are time poor and make excuses not to exercise. So let’s just drop the expectations. Instead of trying to do a 60 minute workout, just find a way to do something every day. By this, I mean something as simple as going for a jog around the block, or doing a 7 minute workout first thing in the morning – you can’t logically tell me that you cannot get up 7 minutes earlier to do a simple little workout! Check out this SMH article for an awesome 7 minute workout that really gets you sweating.
4. Breathe: the simplest and easiest way to improve mental performance and elevate mood
Sounds funny because we’re all breathing, right?! Not quite. Most of us shallow breathe, and fail to adequately fill our lungs with fresh, oxygen rich air. In times of stress, our breathing becomes shallow and rapid. Scientific studies have shown that through deliberate, deep breathing, we can immediately reduce stress levels, calm our mind and think clearer. For more information about the benefits of breathing, click here.
5. Hydrate: drink at least 2 litres of spring (or filtered) water every day.
It’s sooooo simple, but so many of us don’t even do this! Our body is approximately 70% water, the majority of our blood and every cell in our body is water. Ensuring we’re adequately hydrated helps to maintain a clear complexion, eliminate toxins, promotes weight loss, it’s immune system boosting and helps to maintain bowel regularity. Best of all, it’s something so easy that anyone can do it!! For Perth's best spring water, I LOVE to drink Apostle.
6. Wholefoods: eat as many whole foods as possible.
Again, this is something that is really, really easy to do, but most of us overlook it. Our body thrives on live nutrition. When something is alive and fresh it's full of life force, our body can easily assimilate the vitamins, minerals and nutrients from that food. We all know the saying, ‘you are what you eat’, so if we really apply that, why would you want to eat something that is dead or packaged? There’s no life force or real energy in that.
Try this: change one meal a day to be entirely whole foods – i.e. fruits and vegetables that are in the form that they grew. Chop them up, make something out of them, cook them if you want. For that one meal, just eat only wholefoods, and nothing from a can or packet. Cutting out the unnecessary chemicals and toxins that are contained in processed foods has so many benefits on our body, plus eating real, live foods gives us greater energy and vitality. When I first switched to eating mostly whole foods in 2007, I couldn’t believe the increased levels of energy and vitality I had!
7. Gratitude: give thanks, everyday.
Ok, this really is the easiest thing that we can do each day to improve our day! And best of all, it doesn’t take any extra time because you can do it while you’re getting ready in the morning, walking to your car/public transport, or even on the loo! Daily gratitude is about noticing and giving thanks for anything and everything in your life. I love to do this each day, especially at those times when I’m feeling other than my best, it helps to re-set my mood and always makes me feel so good.
Remember: consistency breeds results, and results breed motivation. A new habit can be formed within 21 days. So why not set yourself a challenge – implement these 7 simple steps into your day, every day for the next 21 days. At the end of the experiment, notice the differences you feel from taking these simple steps.
Renee Kacz is the founder of Perth’s leading women’s business community, the Inspired Women of Perth and Perth’s best women’s business marketing event, the annual Inspired Marketing Mastermind. Renee is an international public speaker and business coach. She is passionate about helping female business owners build successful and profitable businesses and draws upon her business background as a lawyer and self-made entrepreneur to help empower her clients.