Optimizing Health in the 21st Century: A Structured Approach to Well - being

I. The Catalyst for Change: Breaking Bad Habits

Recently, I became acutely aware of an ingrained habit of reaching for my phone every time I visited the bathroom. This action was almost automatic; upon approaching the urinal, my hand would instinctively grab the phone and start scrolling. However, the near - miss of dropping my phone into the bowl served as a wake - up call, highlighting this habit as a concerning issue.

Consequently, I instituted a firm rule: No phone use while in the bathroom. Yet, as is often the case, implementation proved more challenging than articulation. During breaks, the allure of the phone was magnetic. Instead, I utilized these moments as cues to engage in deep diaphragmatic breathing. The initial self - denial stung, and in my impulsive state, the new rule seemed arbitrary. But through perseverance, I gradually regained mental clarity, and the part of me craving phone - scrolling began to feel like an alien entity.

II. The Cultural Imperative for Self - Restraint

A. The Tempting Modern Landscape

The contemporary environment is replete with powerful temptations and comfort - inducing conveniences that discourage physical movement. While these offer immediate gratification, the cumulative effect of constructing a society centered around comfort has made maintaining mental and physical health more arduous than ever. Both our innate impulses and cultural norms seem to push us towards indulgence.

B. The Consequences of Indulgence

However, the short - term pleasure derived from such indulgences often leads to long - term physical and mental ailments. This has spurred a counter - movement focused on setting deliberate limits and crafting an environment conducive to healthier behaviors.

C. Wisdom from Thought Leaders

• Jocko Willink posits that discipline is tantamount to freedom.

• James Clear educates on the art of hacking our habits.

• Tristan Harris contends that altering our phone settings is a crucial step.

• Jordan Peterson reminds us of the necessity of rules to govern our lives.

This wisdom is not novel; nearly every culture has had systems in place to impart these lessons. For instance, in "The Paleo Manifesto," John Durant argues that the Law of Moses was instrumental in enabling the Jewish people to thrive and survive during an era when mysterious diseases decimated other cultures. Alongside the 10 Commandments, the Jewish tradition established 248 affirmative actions and 365 prohibitions, many of which pertained to health and hygiene. The Mosaic Law's understanding of hygiene was remarkable, accurately identifying sources of infection and providing effective disinfection methods. Although some Jewish traditions may be obsolete in light of modern technology, they were revolutionary in their time.

III. Rules to Enhance Your Well - being

A. General Considerations

We inhabit a vastly different world today, yet the need for personal rules remains as crucial as ever. I have compiled a list of twelve rules, with the first two potentially being less relevant for those with an established exercise routine. The subsequent rules are likely to benefit everyone and could potentially become cultural norms.

B. The Twelve Rules

1. Wake to Movement

After hours of lying down, initiate your day with gentle movement. A few minutes of activity can significantly shift the course of your day. Options include 10 - minute morning routines, wake - up and move plans, recovery mobilization, or Bruce Lee's 3 - minute morning workout. At IHD, Justin Lind and I developed the 30 x 30 Thirty - day habit program, commencing with 5 - 10 minutes of exercise daily.

1. Do a Mini - Cindy Five Times Per Day

Designate five specific times throughout the day to perform a Mini - Cindy. This involves a pull - up bar (or five Y, T, W's as a substitute). For example, schedule these sessions at 8:30 am (before starting work), 10:30 am, 12:00 pm, 1:30 pm, and 3:00 pm. Each round takes approximately a minute and can enhance focus and productivity. Set an alarm as a consistent reminder, or make it a rule to do a Cindy round every time you visit the bathroom. Other bathroom - break fitness options are also available, ranging from easier to super - advanced levels.

1. The Eat and Walk

Engage in a short walk after every meal. Walking aids digestion and provides much - needed fresh air and sunlight. This simple rule also serves as an excellent mental reset when combined with an audiobook or podcast.

1. The Last Spot

Opt to park in the farthest available parking spot. Exceptions may be made when traveling with others, as maintaining marital harmony should be prioritized.

1. Five Flights or Less

If stairs are available and the distance is five flights or less, choose the stairs over elevators or escalators.

1. The DIY

For tasks that you are capable of and require physical effort, such as moving or mowing the lawn, take on the responsibility. Enlist friends and family for larger moves, but rise to the occasion and embrace the physical challenge.

1. If It Didn't Exist in the Time of Moses, It's a Treat

The majority of modern - day foods are highly processed "industrial foods" engineered to manipulate taste buds. These are generally less nutritious, more likely to cause over - eating, and calorie - dense. As much as possible, strive to eliminate industrial foods from your daily diet and limit them to a couple of pre - planned treats or meals per week.

1. Embrace the Benefits of Fasting

Throughout human history, periods of hunger and food scarcity were common. Our biology is adapted to this. Religions have long recognized the value of fasting, with various fasting regimens across different faiths. In recent times, the health community has once again embraced fasting. It may limit lifetime calories, help purge cancerous cells, promote longevity, shift the mindset away from over - consumption, and offer willpower training. I recommend an intermittent fast of 16 - 20 hours at least once a week, a monthly 24 - hour fast, and (if feasible) a yearly 48 - 72 - hour fast, similar to the bi - annual fast Justin Lind and I conduct with IHD members.

1. A Pre - meal Prayer

I have intermittently practiced gratitude over the years, and it has proven effective. However, I often discontinued due to busyness. Then, I realized that many religions incorporate gratitude into daily life through pre - meal prayers. Whether religious or not, pausing before each meal to note events for which you are grateful, and adding three long, slow breaths, can stimulate the vagus nerve, shifting you from a stressed to a relaxed state, leading to slower eating, reduced consumption, and better nutrient breakdown.

1. Be Less Accessible

Athletes often unconsciously reach for their phones after workouts, bombarded by message alerts. Work emails disrupt dinner, and social media alerts interrupt work. Most messages create an illusion of urgency. Set messaging norms for yourself, such as not checking work emails in the evening (remove work email from your phone if possible), putting your phone on airplane mode and in a drawer while working, and only making yourself accessible to certain people by prior arrangement.

1. Preserve the Bedroom

Avoid charging your phone or looking at screens (TV or phone) in the bedroom. The blue light from screens disrupts circadian rhythms. Associating your bed with sleep by refraining from phone use in bed is ideal. Additionally, not having a phone in the bedroom prevents mindless morning phone - checking, allowing you to start the day with intention.

1. No Phone Zones

In addition to bedtime, refrain from phone use at dinner, while driving, at social gatherings (except for event coordination), and, of course, while using the bathroom.

IV. Conclusion

I could easily expand this list to include 100 dos and don'ts for thriving in the 21st century. In today's context, some rules may seem extreme, but they are a necessary response to contemporary norms. For example, in the 1800s, excessive alcohol consumption from dawn to dusk was common, but we now know better.

If you are interested in exploring personal development practices within a community, consider joining Justin Lind and my IHD Membership group. We have scheduled our bi - annual fast and personal inventory for this July.