Make Space for Deep Work, Think About the Recovery, Bueller… Bueller…?
Hi Folks! Connor and Nick here from Healthy Living With Nick and Connor. Thanks again for being on our email list, it means a lot, and we are excited to share our weekly email with you. We hope you enjoy it! Here is what we hope you take away from this one:
Carve out a dedicated place in time and space for yourself and to go deep into projects and work.
When it comes to planning exercise don’t overlook the recovery phase.
Slow down, be present, don’t let life get away from you.
Starter Mindset Tip: Find Your Deep Work Cave
‘Deep work’ spaces are crucial for fostering focus and productivity by minimizing distractions and allowing us to get sustained concentration. These spaces support problem-solving and creativity and enable us to produce high-quality work in less time. These ‘caves’ help maintain mental clarity and enhance growth. To build one, choose a quiet area, free from clutter, and limit access to only necessary tools. Set clear boundaries by removing or silencing devices that may interrupt us like phones or computers. Consider noise-canceling headphones, calming background music, or physically being in a space entirely away from others. Establish a routine, signaling the brain it's time for focused work, and set specific time on the calendar for it, ideally with breaks worked in. This space fosters a flow state, maximizing output and creativity in a short period that you cannot achieve without them!
Health Recipe: The Other Side of the Exercise Coin
Timing: Think on it, you decide
Level of Difficulty: Easy
Serving Size: Small
Spiciness: Mild
INGREDIENTS
You
REASONING AND BENEFITS
The recovery phase of exercise is almost as crucial as the workout itself, as it allows the body to repair, grow stronger, and adapt, reducing the risk of injury, burnout and excessive fatigue. Effective recovery not only improves physical performance but also supports mental health by balancing stress and improving sleep quality which contributes to overall well-being and longevity. Proper recovery can elevate energy levels, focus, and resilience. Proper recovery, including activities like stretching, hydration, nutrition, sleep, even mental relaxation, helps prevent burnout and keeps motivation high. In the long term, prioritizing recovery supports sustainable exercise habits, enhances body function, and promotes a balanced, healthier lifestyle, allowing us to fully benefit from physical activity on the days we are working out and on the days we are not.
INSTRUCTIONS
Start planning the recovery phase of your exercise and pay attention to how exercise affects the other aspects of your life.
Maintain adequate hydration and nutrition on days where you are exercising, ensuring appropriate electrolyte replacement and protein intake.
Get the appropriate amount of rest and quality sleep (7-9 hours), and don’t exercise too close to bedtime.
Be aware of the difference in recovery needed for low intensity exercise vs. high intensity exercise, and plan accordingly. Try not to overdo it on busy days/weeks.
Incorporate low impact activities like, walking, light exercise or yoga on your rest days.
When in doubt, start easy and build up slowly.
PRO TIP: Pay attention to the recovery aspect to exercise. Start taking a more active role in recovery and plan your workouts better to suit your whole life.
* Get some healthy snacks ready, and don’t overdo the junk food because you’ve had a good, hard workout.
** Listen to your body, sometimes you’ll be better off with low intensity exercise, and sometimes the best thing is getting some rest.
*** Go hard on the days where you can afford to do so, and build yourself up slowly.
Dessert Quote:
"Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” – Ferris Bueller’s Day Off
SOURCES
Newport, C. (2016). Deep work: Rules for Focused Success in a Distracted World. Hachette UK.
