My Daily Practice
A huge thank you, and a deeper dive into how I put my oxygen mask on first with daily practices and a little bit of grace
First off, I have to say a huge Thank You to everyone who has subscribed so far, and to the many people who have reached out with kind and encouraging words - you definitely blew some wind into my sails and confirmed that sharing some of what I’ve learned (and am continuing to work on) can add value to others, and for that, I am very thankful.
Continuing the Oxygen Mask Analogy
A number of people reached out this week to say:
Hey, I love the oxygen mask idea - it makes total sense but I don’t do a good job of that today.
I was right there with you, and still am from time to time. Over-committing myself, burning the candle at both ends with work and personal obligations. I was ending my days burnt out, tired, and sometimes depressed, and I realized that was having a negative impact on those I cared for the most.
What I’ve learned since (starting in mid 2020), is that in order to be my best for those I care about - family, friends, colleagues, my team - I know I have to take care of myself and prioritize those things that “fill my energy bucket” to the level where I can give from the overflow, not from the reserves.
My Daily Practice
I didn’t arrive at the practice below overnight. Looking back at my journal I see objectives around a meditation streak and workout progression. I tracked my nightly sleep volume and reflected each morning on how I felt, and what some of the inputs were to good sleep vs poor sleep (eating late, stressing over this/that, baby crying, etc.). As I saw the progress I began to wonder:
“What are the things that, if I do them consistently, will set the table for sustained energy and growth day after day?”
Here is the practice that emerged
Sleep - I target at least 7+ hours of sleep each night, but am at my best when getting 7.5 to 8. I used to get up early, REALLY early, to work out with friends but I found that I was consistently getting only 5.5 to 6.5 hours and experiencing brain fog in the afternoons. I also had a shorter fuse at home with the kids. Not good. Watching Matthew Walker’s Ted Talk on Sleep is Your Superpower pushed me over the edge to commit.
Meditation - First thing in the morning after coffee, for 15-20 minutes with Headspace. Learning a mediation practice took trial and error. I really enjoyed the 10-day Beginner 1, 2, and 3 Level courses on Headspace, as it was a great education how to meditate. Today, I keep coming back to the Finding Balance course, which is 10 days focused on self-reflection and finding balance in our lives - and making a conscious decision to do so.
Reading - For me, reading is all about idea inspiration and self-reflection. I read the Daily Stoic each morning after meditating. It takes me 3-5 minutes and I always walk away better. Because I’m a slow reader I lean heavily on audiobooks and am trying to spend my Sunday 60-90 minute Zone 2 indoor bike ride with an audiobook - currently the Bhagavad Gita.
Reflection - 5 to 15 minutes of journaling to take stock of what’s been on my mind, or something that came to me while meditating or reading. Journaling for me is all about reflection and refinement of ideas and practices over time. It’s a way for me to capture the current state and then think about what’s next. Where can I be better? What do I need to do more of? I found that I ask myself a lot of questions and then spend time trying to figure out the answers that feel authentic. Are you saying this because you believe it, or because you’re afraid someone may read this journal someday and judge you?
Movement - Exercise of any sort, it could be a tough workout or 5 min of mobility work - just something to move each day. I’ll share more on my current exercise objectives and plan in the new year, but I have intentionally chosen the word “movement” over “workout” because it opens the aperture and makes anything physical a win, which encourages me to include more practical movement, mobility work, stretching, and yoga into my daily life. Even when I’m not physically at the gym, on my bike, or out for a run, I can still find movement.
Grace With Yourself
Listen, life happens, and sometimes I’m not able to execute my daily practice exactly how I had planned to the night before or even the morning of. Obstacles come up all the time. That used to throw me for a loop, sometimes for an entire day! What I know now is that it’s okay if something comes up and I have to change plans or make adjustments - I’ve learned to have grace with myself, knowing that “it’s okay, just try again tomorrow.” and that consistency over the long term is what really matters.
Thank you for checking out the newsletter and to all of you who have taken the time to subscribe!
Paul
What I’m fueling with right now
Food: JUST Egg Frittata using peppers, mushrooms, broccoli, and potatoes (vegan). Pro tip: sauté veggies in a larger sauce pan, pour in one bottle of JUST Eggs, 30 min at 350
Newsletter: Ryan Holiday’s The Daily Dad
Podcast: Huberman Lab Podcast - Live Event Q&A from 11/9, especially the 14:42 mark on cold exposure
Audiobook: The Bhagavad Gita (slowly moving through this one)
Cycling: Experimenting with VO2 improvement with one or two 4x4 HIIT (interval) workouts each week and one 60 to 90 min Zone 2 ride, based on this episode of The Proof podcast with Simon Hill.
At Home: We’ve been home a lot lately with cold temps and fewer activities/sporting events, so this week we’ve been watching Moneyball as a fam. The 12 yo is all in. The 10 yo is lost, but hanging in there. The 4 yo is there for the popcorn. The 1 yo is fighting off sleep and FOMO as she heads up the stairs to bed.
Thank you for the extra O2 this morning! Love it!