As much as we want to believe they’ll work, the truth is most quick fixes don’t. Claims of “low effort, huge results,” often turn out to be letdowns that leave us disappointed, but making your life better is hard and takes a lot of time, so we keep trying. And it turns out, a few easy behaviors can do a lot to improve focus, energy and health in just three days.
Following these small habits consistently is the key:
- Apply the 3-2-1-0 Rule to improve sleep quality and energy during the day - Getting better sleep is more than just going to bed earlier. The three biggest things negatively affecting sleep are late-night snacking, blue light from screens and not giving yourself enough time to wind down before bed. That’s where the 3-2-1-0 Rule can help:
- Three hours before bed, have your last meal, as research shows being too full can lead to trouble snoozing.
- Two hours before bed, stop work and other activities that keep your brain spinning and start winding down.
- One hour before bed, turn off all screens and overhead lights to get yourself in relaxation mode.
- When you sleep, hit snooze zero times, as neuroscientist Dr. Andrew Huberman says it’s one of the worst things you can do.
- Carry a “health pack” with you - It should include water and healthy snacks so you always stay hydrated and have nutritious snacks, like carrots, peppers or cucumbers. When you’re dehydrated, you’ll feel sluggish and weak, but drinking plenty of water will boost cognitive function and focus.
- Remove the biggest temptation to get more out of your time - Studies show the average American unlocks their phone a staggering 150 times per day, spending over five hours on average on their phone. We grab our phones without even thinking about it, but keeping it out of reach is easier than fighting temptation with willpower. Make it easy on yourself to spend less time on your phone and you’ll get all that time you would’ve spent on it back.
Source: Primer Magazine
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