“The new status symbol,” according to a doctor at UC Berkeley, “is the single most effective thing you can do to reset your brain and body.” Can you guess? Need another clue?
“For years, studies upon studies have shown how bad sleep weakens the immune system, impairs learning and memory, contributes to depression and other mood and mental disorders, as well as obesity, diabetes, cancer and an early death.”
Take a good idea, wake up earlier to get more done, and then keep extending it, because if some is good, more must be better, right?
Why 4:30a.m. FCM, why not 3:30a.m.? Imagine how much more you could get done with that extra hour.
Few will stop to think about what’s given up by having to go to sleep right between dinner and desert. Even fewer will ask why “being more productive” is so important.
What about waking up just early enough to enjoy some solitude, stillness, silence? What about determining that time yourself, and then once awake, marching to the beat of your own drummer? What about freezing out anyone that uses the term “life hack”.
Recent research in psychology suggests that 50% of happiness is determined by genetics. What positive psychologists refer to as a “happiness set point”. That’s why some people are almost always happier than others. You can thank or blame your parents and their parents for your particular happiness set point.
The same research suggests that 10% of our happiness is the result of life circumstances like marital status, occupation, and income. Most of the time, good or bad events, like getting a dream job or losing a pet affect our well-being, but only temporarily. Eventually, we adapt to the good and bad and our level of happiness returns to where it was before.
The remaining 40% results from “intentional activity” or our daily decision making. The conventional wisdom here is to 1) engage in positive self reflection; 2) avoid social comparison; 3) be optimistic; 4) pursue meaningful goals; and 5) practice gratitude.
Social scientists routinely privilege the mind over the body; consequently, three things are almost always missing from the conventional wisdom—physical activity, fruits and vegetables, and adequate sleep. I’m no Dr. Oz, but my hunch is those are every bit as important as the previous five. In fact, I suspect they account for half of my “non-genetically-determined” happiness, or half of half of my total well-being.
And I’m not unique in this regard. The more people make exercise, nutritious food, and sleep building blocks of their daily lives, the happier they will be.
It’s 9:30a.m. Here are some of the decisions I’ve made today, January 2, 2013:
I decided to wake up at 5:22 a.m.
I decided to put on running pants and two thin, long-sleeve running shirts since Weatherbug was reporting -1 degrees C at the nearby elementary school (0 C and higher=shorts). Plus medium gloves, hat, reflective vest, headlamp.
At 5:44 a.m. I decided to walk outside into the pitch black fog.
At 5:45 a.m. I decided to run 6+ miles with the Right Wing Nutter and Dan, Dan, the Transportation Man (inexplicably, the PrinciPAL is still in Hawaii). I decided to take the posse around Safeway via North and Eskridge.
After some curbside chitchat, at 6:42 a.m., I decided to remove my sweaty running clothes and walked almost naked (still had my socks on) the length of the house to my bedroom where I put on dry running shorts and a dry t-shirt.
Upon returning to the kitchen, I decided to eat a banana with peanut butter after which I filled up a water bottle—half orange juice, half water.
At 6:58 a.m. I decided to spin 26k (213 watts, 1:01:25) while watching a combination of the Dan Patrick Show, CNN, MSNBC, and ESPN.
At 8:05 a.m. I decided to do 60 push ups broken up with some foam roller goodness, planking, and stretching.
At 8:30 a.m. I decided to have a large bowl of oatmeal with raisons, brown sugar, butter, and molasses.
I decided to skim the Wall Street Journal while eating.
For desert, I decided to have one of those new-fangled smallish oranges that darn near unpeel themselves.
Shortly before 9 a.m., I decided to shower.
Shortly after 9 a.m., I decided to put on long underwear, thus outsmarting Old Man Winter; plus wool socks (important to do that before the long underwear), pants; a t-shirt; and my ace, moth eaten, expedition weight thermal top.
Around 9:10 a.m., I decided to go upstairs to my desk where I checked on the stock market rally and chuckled at the Lakers’ boxscore.
After aimlessly surfing the internet for fifteen minutes, I decided to reply to a few emails and start Thursday’s blog post, tentatively titled “Self Sabotage”.
A friend of mine has high blood pressure, but that doesn’t stop him from obsessing about things over which he has very little control. A conservative Republican who is sympathetic to the Tea Party, he went darn near silent after the election, depressed by what he sees as a “serious loss of freedom”.
Determining the most appropriate size of the government is an important and legitimate debate, and I understand that 48% or so of U.S. citizens wants to reduce it, but my friend, who has no international frame of reference, lets things like Obamacare, gun control proposals, Bloomberg’s proposed soda regulation, helmet laws, and the unemployment benefits extension get him seriously down. Oddly, he takes each of those proposals and policies personally.
As a result, he completely slights the freedom he does have to make hundreds of decisions every day—ones that directly influence his health and well being—like how much sleep to get, when and how to exercise, and what to eat and drink. That all important trifecta—sleep, exercise, and diet—probably account for at least half of a person’s health and happiness.
But I’m losing the argument. He seems determined to let distant politicians get him down. Ironically, in losing, I’m illustrating another daily freedom he routinely overlooks—the freedom to tune others out.