Daily, Weekly, and Monthly Habits: How a Simple Framework Can Transform Your Physical and Mental Health

The power of having a few non-negotiables for sustaining excellence

Some people have elaborate routines throughout the day. If this works for you, great.

But what I often find happens is that those elaborate routines either a) fall apart when the regular chaos of life ensues or b) become a source of stress themselves, because trying to do everything involved is so challenging.

You shouldn’t work for your routine; your routine should work for you.

When you are deep into a big project, it can be hard to find much time or energy for anything else. Pushing hard and focus and total immersion in something you care about can be one of the greatest, most satisfying experiences there is. However, there is a trap: you lose sight of the fundamentals that keep your work sustainable and your sanity in tact.

It helps to have just a few non-negotiables for physical and mental health, behaviors that you’ll do your best to stick to regardless of what else is happening.

I love the simplicity of daily, weekly, and monthly practices accompanied by a few rules for things you’ll never do. It forces you to prioritize what actually matters and then hold yourself accountable.

I’ve yet to meet someone who hasn’t found this framework effective, if not transformative.

Here’s mine:

MY 3 DAILY NON-NEGOTIABLE PRACTICES FOR PHYSICAL & MENTAL WELLBEING:

1. 45-90 minutes of physical activity.

2. 60-90 minutes dedicated to deep-focus work on meaningful projects.

3. Not fighting evening sleepiness, which for me means being in bed around 10 PM.

MY 3 WEEKLY NON-NEGOTIABLE PRACTICES FOR PHYSICAL & MENTAL WELLBEING:

1. At least three long walks outside (around an hour each).

2. Get together with friends.

3. One day where I’m offline (a digital sabbath).

MY 3 MONTHLY NON-NEGOTIABLE PRACTICES FOR PHYSICAL & MENTAL WELLBEING:

1. At least one chunk of meditation, contemplation, or other form of reflection on who I am and what I’m doing here.

2. At least one day where I’m predominantly out in nature.

3. At least one event dedicated to connecting with my neighbors or local community.

MY 3 NEVER-DO PRACTICES FOR PHYSICAL & MENTAL WELLBEING:

1. Smoking.

2. Having more than 2 drinks a day.

3. Watching cable news.

ESTABLISH YOUR OWN NON-NEGOTIABLES

These practices and rhythms work for me. Yours may look different. But the broad menu is aligned with the latest clinical and public health research on longevity and well-being for body and mind.

It’s a worthwhile exercise to come up with your own version of this for physical & mental wellbeing:

• 3 daily practices

• 3 weekly practices

• 3 monthly practices

• 3 never-dos

Create your own version of it and aim to accomplish it 70 percent of the time. Give it six months and see what happens.