3358: How To Save You From Yourself by Marc Chernoff of Marc and Angel on Mindfulness & Reflection

[00:00:00] [SPEAKER_00]: Before we start, please check out our new podcast, Good Sleep. Have you ever noticed how a calm mind can really set the stage for a good night's sleep? That's the idea behind our new podcast, Good Sleep. Greg, our host from Optimal Relationships Daily, is here to help ease you into a peaceful night's rest with some positive affirmations. And these affirmations aren't just comforting, they can help ease anxiety and nurture positive thoughts, setting you up for true good sleep.

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[00:00:38] [SPEAKER_00]: This is Optimal Living Daily, How To Save You From Yourself by Marc Chernoff of MarcAndAngel.com. And I'm Justin Malik. I read to you every day with permission from the authors. So with that, let's get right to it as we optimize your life.

[00:00:57] [SPEAKER_00]: How To Save You From Yourself by Marc Chernoff of MarcAndAngel.com.

[00:01:03] [SPEAKER_00]: Quote,

[00:01:05] [SPEAKER_00]: First we make our habits, then our habits make us.

[00:01:10] [SPEAKER_00]: Charles C. Noble.

[00:01:12] [SPEAKER_00]: It's not unusual for intelligent people to get themselves stuck in a deep rut in life. By rut, I mean a somewhat extended period of time flooded with low motivation, poor moods, negative thinking patterns, and little or no productivity.

[00:01:29] [SPEAKER_00]: A rut like this can be extremely difficult to get out of. I've been there several times, so I know that rediscovering productivity and finding the motivation to delve into anything even remotely challenging can seem nearly impossible.

[00:01:43] [SPEAKER_00]: However, we must eventually come to our senses and realize that there's no point in going through life feeling unmotivated, tired, stressed out, and unhealthy. Misery is, after all, a choice.

[00:01:58] [SPEAKER_00]: Escaping the bounds of a deeply grooved rut requires nothing more than some willpower, a good plan, and the resolve to take immediate action.

[00:02:07] [SPEAKER_00]: Most ruts are caused by a lack of self-care. For example, little to no exercise, subpar nutrition, zero personal reflection, insufficient sleep, and so on.

[00:02:19] [SPEAKER_00]: Significant transformation can and will occur in a relatively short period of time if you take action now and remain diligently focused on digging yourself out of the hole you've created.

[00:02:32] [SPEAKER_00]: One month, 30 days should provide plenty of time for you to turn your life around.

[00:02:37] [SPEAKER_00]: Here's some helpful tips to get you started. Make it your goal to gradually incorporate all of these tips into your life over the course of the next month.

[00:02:45] [SPEAKER_00]: Number one, get naked and face reality.

[00:02:50] [SPEAKER_00]: Remove all of your clothing, weigh yourself, and then stand naked in front of a full-length mirror for 30 seconds.

[00:02:58] [SPEAKER_00]: Put your clothing back on and take the next two minutes to think about what you've just witnessed.

[00:03:03] [SPEAKER_00]: How do you feel? Comfortable? Disturbed? Shocked?

[00:03:08] [SPEAKER_00]: If you felt anything other than comfortable, move on to the next step.

[00:03:13] [SPEAKER_00]: Number two, take out the trash.

[00:03:17] [SPEAKER_00]: While holding a large garbage bag, rummage through your refrigerator and kitchen pantry and throw away anything that lists high-fructose corn syrup as an ingredient.

[00:03:26] [SPEAKER_00]: While you're at it, throw away items that contain partially hydrogenated anything.

[00:03:31] [SPEAKER_00]: This would include most packaged and processed foods such as cookies, chips, crackers, sodas, etc.

[00:03:38] [SPEAKER_00]: Reward yourself by removing a single item from the bag that was the most difficult for you to throw away.

[00:03:45] [SPEAKER_00]: Take one bite and throw the rest back in the garbage bag.

[00:03:49] [SPEAKER_00]: Number three, gather the necessary supplies.

[00:03:53] [SPEAKER_00]: Now that you're close to being out of food, grab a pencil and paper and begin making a new grocery list that includes the following items.

[00:04:20] [SPEAKER_00]: Do your own research as to why I selected these foods and find other foods to add to your grocery list for the same reasons.

[00:04:26] [SPEAKER_00]: Hint, protein, omega-3 fatty acids, magnesium, whole grains, and vitamins.

[00:04:33] [SPEAKER_00]: Number four, put the bottle down.

[00:04:37] [SPEAKER_00]: Cut your alcohol consumption by 50%.

[00:04:40] [SPEAKER_00]: If you drink one glass of wine every night of the week, drink one glass every other night instead.

[00:04:46] [SPEAKER_00]: If you drink a case of beer each week, cut your consumption down to two six-packs.

[00:04:52] [SPEAKER_00]: If you drink one bottle of whiskey per week, buy a smaller bottle.

[00:04:56] [SPEAKER_00]: It's hard to be motivated or productive when you're constantly buzzed or hungover.

[00:05:02] [SPEAKER_00]: Number five, schedule a long overdue visit.

[00:05:06] [SPEAKER_00]: When was the last time you saw your family physician?

[00:05:09] [SPEAKER_00]: Call your doctor and schedule a full physical examination.

[00:05:13] [SPEAKER_00]: Take every piece of advice that he or she gives you as the gospel and ask at least three specific questions related to your health.

[00:05:21] [SPEAKER_00]: Research any prescriptions that are written for you so that you understand what you're being asked to take and why.

[00:05:27] [SPEAKER_00]: This time, keep your clothes on while the nurse weighs you and stay away from full-length mirrors.

[00:05:33] [SPEAKER_00]: Number six, stimulate your brain with new insights.

[00:05:37] [SPEAKER_00]: Buy or borrow two insightful personal development books that contain at least 150 pages each.

[00:05:44] [SPEAKER_00]: Here are some titles to consider.

[00:05:46] [SPEAKER_00]: The Power of Less, How to Win Friends and Influence People, and The Power of Now.

[00:05:53] [SPEAKER_00]: Commit to finishing both books in 30 days by reading during your regularly scheduled television time.

[00:06:00] [SPEAKER_00]: By default, this will cut the time you watch television in half.

[00:06:04] [SPEAKER_00]: Better yet, engage in a media fast whereby you unplug the television and internet for an entire month and watch your productivity soar.

[00:06:13] [SPEAKER_00]: Number seven, fuel the machine first.

[00:06:17] [SPEAKER_00]: Make time to eat breakfast every day.

[00:06:20] [SPEAKER_00]: It really doesn't take that long.

[00:06:22] [SPEAKER_00]: Place one half heaping cup of oatmeal and one cup of water in a microwave-safe bowl.

[00:06:27] [SPEAKER_00]: Nuke it for two minutes.

[00:06:28] [SPEAKER_00]: Add a dash of cinnamon, a handful of raisins, a handful of chopped walnuts, and a touch maple syrup or honey.

[00:06:36] [SPEAKER_00]: Eat and get energized.

[00:06:39] [SPEAKER_00]: Number eight, refuel with premium more often.

[00:06:43] [SPEAKER_00]: Each day between breakfast, lunch, and dinner, eat a handful of almonds and a piece of fruit.

[00:06:48] [SPEAKER_00]: These small nutritional snacks provide boosts of energy that will prevent you from slumping over your desk in a near-comatose state each afternoon.

[00:06:56] [SPEAKER_00]: The almonds provide a great source of magnesium, a necessary mineral proven to calm your nerves and reduce fatigue.

[00:07:04] [SPEAKER_00]: Number nine, renew and reconnect.

[00:07:08] [SPEAKER_00]: Plan an enjoyable night out with either a friend or your significant other at least twice this month.

[00:07:15] [SPEAKER_00]: Refrain from talking about yourself and instead ask questions that show your appreciation and interest in the person you're with.

[00:07:22] [SPEAKER_00]: Also, expand your horizons by allowing your companion to select a location and entertainment for the night.

[00:07:29] [SPEAKER_00]: You just might learn something new.

[00:07:31] [SPEAKER_00]: Number ten, look beyond yourself.

[00:07:35] [SPEAKER_00]: Pray or meditate once a day for at least five minutes.

[00:07:39] [SPEAKER_00]: If this seems to calm your mind, increase the time from five to ten minutes.

[00:07:44] [SPEAKER_00]: Number eleven, expend some energy.

[00:07:47] [SPEAKER_00]: Make a valid attempt to incorporate more physical activity into your daily routine.

[00:07:52] [SPEAKER_00]: Spend 20 minutes, two times per week, performing some type of enjoyable physical activity.

[00:07:58] [SPEAKER_00]: Take the stairs at the office instead of the elevator.

[00:08:01] [SPEAKER_00]: Take the dog for a walk.

[00:08:03] [SPEAKER_00]: Walk to a co-worker's desk instead of sending him an email.

[00:08:06] [SPEAKER_00]: Just get up and get moving.

[00:08:09] [SPEAKER_00]: And number twelve, recharge your mind and body.

[00:08:13] [SPEAKER_00]: Get at least seven hours of quality sleep per night this month.

[00:08:17] [SPEAKER_00]: By following the other suggestions, restful sleep should come naturally.

[00:08:21] [SPEAKER_00]: Sleep is one of the most powerful ways to rejuvenate the mind and body, increase creativity, and replenish lost energy.

[00:08:30] [SPEAKER_00]: After thirty days have passed, take time to reflect on how you feel physically, mentally, and spiritually.

[00:08:37] [SPEAKER_00]: It's likely that your rut will be replaced with a well-paved path, leading to better health and a stronger sense of well-being.

[00:08:45] [SPEAKER_00]: Remember, misery is a choice.

[00:08:49] [SPEAKER_00]: Your daily habits can be either a host for misery or a host for happiness and positive change.

[00:08:56] [SPEAKER_00]: The choice is yours to make.

[00:08:58] [SPEAKER_00]: You just listened to the post titled,

[00:09:04] [SPEAKER_00]: How to Save You from Yourself, by Mark Chernoff of markandangel.com.

[00:09:10] [SPEAKER_00]: And I'll be right back with my commentary.

[00:09:12] [SPEAKER_00]: Thank you to Mark.

[00:09:14] [SPEAKER_00]: I know he's said to do all of these over the next thirty days,

[00:09:17] [SPEAKER_00]: but I wouldn't expect you to necessarily do that.

[00:09:20] [SPEAKER_00]: I'm reading an article every day for you,

[00:09:22] [SPEAKER_00]: and if each article had twelve things to do over the next thirty days,

[00:09:27] [SPEAKER_00]: we'd almost certainly burn out and have to start over constantly.

[00:09:31] [SPEAKER_00]: I think the goal instead is to see what we can and should improve in our own lives one day at a time,

[00:09:38] [SPEAKER_00]: with baby steps,

[00:09:39] [SPEAKER_00]: because many of these might not apply to you in the first place.

[00:09:43] [SPEAKER_00]: I, for example, very rarely drink,

[00:09:46] [SPEAKER_00]: so cutting it in half would be pretty pointless.

[00:09:50] [SPEAKER_00]: Can't even remember having more than a couple drinks over the last six months.

[00:09:54] [SPEAKER_00]: But getting rid of some ultra-processed foods that are just lying around,

[00:09:58] [SPEAKER_00]: I'm sure I could do that.

[00:09:59] [SPEAKER_00]: And maybe it's the opposite for you.

[00:10:01] [SPEAKER_00]: In any case, it's all about trial and error,

[00:10:05] [SPEAKER_00]: and actually considering these articles with an open mind and heart,

[00:10:08] [SPEAKER_00]: because it can definitely have a lasting, positive impact.

[00:10:12] [SPEAKER_00]: But that should do it for today.

[00:10:14] [SPEAKER_00]: Thank you for being here with me every day,

[00:10:16] [SPEAKER_00]: and an extra special thank you for sharing this show with someone else

[00:10:20] [SPEAKER_00]: that goes a long way to keep me going.

[00:10:22] [SPEAKER_00]: Have a great rest of your day,

[00:10:23] [SPEAKER_00]: and I'll see you tomorrow.

[00:10:25] [SPEAKER_00]: Where your optimal life awaits.