Wellness & personal performance made easy: part 2


You can read part 1 of this series here.


We continue our journey towards great personal energy, efficiency, productivity and enjoyment of both our personal and professional lives, by examining more simple lifestyle changes that are tried and tested and proven to result in people feeling great and performing to the best of their abilities.


Prepare yourself for a good night’s sleep every evening

Let your mind and body know that a restful night is approaching with rituals and routines that calm you and prepare you for good recovery.


For most people, this means a period of winding down, leading carefully towards falling asleep. Listening to relaxing music and reading are popular strategies. Deep breathing or meditation is becoming very popular. Whatever you choose, make sure you set aside sufficient time for sleep preparation.


Close off the day

Unfinished business is something that keeps many people awake – things can pop into your head to prevent you from dropping off or, if you’re unlucky enough to wake up in the night, these thoughts can come flooding into your head and prevent you from falling asleep again.


Each evening, put your concerns to bed before you put yourself to bed. Take a few moments to note down anything that’s on your mind and either write a practical action to resolve it, or schedule a time to tackle it the next day. Ideally, do this in the early part of the evening so you can spend the latter part of the evening on things that you enjoy and that you find relaxing.


Give personal meaning to healthy eating by setting clear objectives

Much time is wasted by people deliberating over every choice they’re faced with throughout the day. Things like, ‘should I have another coffee?’ or 'will I have chips with my lunch today?


Whether you eat for health, energy, mood or weight management, this decision-making is made far easier if you stay focused on your overall healthy eating objectives at all times. Then, simply ask yourself if what you are about to choose will get you closer to your objectives quickly, or will it get in the way of you achieving your goals sooner rather than later.


Create habits that work for you

Be very clear when it comes to the quantity and timing of your meals, snacks and drinks. If you decide to have two coffees per day, choose the time at which you’ll have them.


If you’re planning to moderate your alcohol intake, select specific days off and decide how much you’ll be drinking on your ‘on’ days. Pick optimum times for your AM and PM snacks and use them to ensure good fuel and great energy for the morning and the afternoon.


Watch the clock

Remember that you should never let four hours pass without eating or drinking something to boost your energy. Past this point you feel physically sluggish and mentally you might have trouble focusing. This is why being prepared with snacks is so important.


The secret to exercise success

If you’re not clear on why you really want exercise to be in your life, you’ll come up with some great ways to fill your days to the point where there’s no time left for getting active. On the other hand, those who make exercise work for them identify specific, personal and compelling exercise goals.


These goals may relate to completing particular events, fundraising initiatives for charity, team commitments, weight management targets, social interaction, increasing energy levels and maximising enjoyment of life.


By giving some careful thought to the purpose of exercise within your routine, you’ll be able to plan and execute your ideal solution, boost energy, increase effectiveness and save time. Welcome to the world of wanting to exercise rather than feeling as though you ought to.


You can read part 3 of the series here.


We wrote this series originally for HR Zone websi