Happy Hump Day everyone! Welcome back to the Daily Dumbbell, the newsletter that makes men love you and women want to be you… or is it the other way around? Eh, it’s 2023, you can choose. Let’s dive into it!

Healthy Habits: How to turn your healthy lifestyle choices into habits that stick.

We all know that making healthy choices is important, but it can be tough to stick to them consistently. That's where healthy habits come in. By developing healthy habits, you can make good choices a natural part of your routine, without having to rely on willpower or motivation.

In this feature, we'll explore the science behind habit formation and provide practical tips for turning healthy choices into habits that last. You'll learn how to set effective goals, create a sustainable routine, and overcome common obstacles like lack of motivation or time constraints.

So whether you're just starting out on your health journey or you're a seasoned pro looking to take your habits to the next level, this feature is for you. Get ready to learn the habits that will help you live your healthiest, happiest life.

According to experts, habits are formed through a process called "habituation," (They’re experts, not creatives) which involves the creation of neural pathways in the brain that are strengthened over time with repeated behavior. James Clear, author of the best-selling book "Atomic Habits," explains:

To make a habit stick, Clear suggests following what he calls the "4 laws of behavior change":

1. making it obvious makes you more likely to remember to do it.

2. making it attractive make you more likely to want to do it.

3. making it easy makes you more likely to actually do it

4. making it satisfying means you’re more likely to continue doing it.

So, how can you apply these laws to your own habit formation journey? Start by identifying the habit you want to form and then make it as easy as possible to do. For example, if your goal is to exercise more, try laying out your workout clothes the night before and setting a reminder on your phone to go off at the same time every day. The more you can make the habit a part of your daily routine, the more likely it is to stick.

If you want to eat a healthy breakfast every morning, have it ready to go when you wake up. If you have PopTarts in the cabinet that take 60s and healthy food that requires 10-15 minutes to make… you’re not likely to make the right choice often enough to make it into a habit.

When you have a solid routine in place, you don't need to spend time and energy deciding what to do next or how to get started. It becomes automatic, freeing up mental energy for other important tasks. Plus, the more you stick to your routine, the more momentum you build, making it easier to stay on track even when life gets hectic. In fact, studies have shown that once you establish a habit, it becomes easier to maintain it over time, even during periods of stress or disruption.

So, if you're struggling with motivation, don't rely solely on willpower. Instead, focus on developing healthy habits and routines that will help you stay on track even when your motivation wanes.

Wednesday Wellness: Sleep Hygiene

It turns out that getting great sleep is in fact, very groovy.

That’s why it’s important to make sure that when you're building healthy habits and routines, you're building self-care into your routine as well. As James Clear puts it, "your habits are the foundation upon which your life is built" - and as my basketball coach used to say “you can’t build a house on a foundation of excuses because it’ll fall down.”

You can decide who was more eloquent, but taking care of yourself is essential to any sustainable change.

In the coming weeks, we'll dive into topics like mindfulness, meditation, and self-care strategies to help you maintain a healthy balance in your life. But for now, let's talk about something that affects us all: sleep.

The quality of your sleep can impact your hunger levels, motivation, willpower, and energy to work out, among other things. That's why developing good sleep hygiene is essential for overall health and wellness. Here are some tips to help you improve your sleep quality:

1. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep.

2. Create a bedtime routine: Develop a relaxing bedtime routine that helps you wind down and signals to your body that it's time to sleep. This can include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing.

3. Create a sleep-conducive environment: Your bedroom should be cool, quiet, and dark to promote sleep. Invest in a comfortable mattress and pillows, and try to keep electronics out of the bedroom. The blue light emitted from screens can interfere with your body's natural sleep cycle.

One recent tweak that has been an absolute game changer has been leaving my phone downstairs. The bed is for sleep. It is not for watching Tik-Tok or sending emails or endlessly scrolling social media.

Who would have guessed it 🙄

Keeping the same sleep schedule can be tough. Like everything else, you don’t have to be militant about it, there will be times when you go out with friends and stay up a little later. That’s fine. But if you do the best you can to stick to your wake up time, it gets easier and easier to pop out of bed in the morning and inversely, to fall asleep quickly.

Do you have a routine before bed? A stretching routine to wind down, a hot shower, reading for 20-30 minutes before going to sleep? We’d love to hear about what has worked for you!

Thanks for reading this week's newsletter! We hope you enjoyed our feature on developing healthy habits and our tips for improving your sleep hygiene. Don't forget to reply to this email and share your own strategies for building self care into your routine, or any other topics you'd like to see us cover in future issues.

And if you found this newsletter valuable, please consider sharing it with your friends and family so we can help more people reach their fitness and wellness goals. Thanks again for your support!