Nothing happens outside of our calendar.
With that in mind, a Calendar Assistant is a great tool to build new habits.
How?
It consists of adapting Daily Practices to your calendar.
That way, we make them stick without the hassle.
Table of Contents
Instructions
The 12 Well-Being Practices
The Four Categories
This is how you reach the next productivity level
Well-Being Calendar Assistant 🗓️
Instructions
Bookmark this page, the Well-Being Calendar Assistant ⭐️
Book 15 minutes on your calendar to do this exercise
Go through the 12 Daily Practices, split into 4 categories:
Nutrition 🍱
Move 🏃
Sleep 🛌
Mind 🧘♂️
Pick one Practice for each Category
Select your preferred calendar to create Practice Blockers
If you use Outlook, set the Practice Blockers to repeat daily for 14 days
After 14 days, you will do the Retrospective session ⬅️
Hello fellow entrepreneur!
My name is Andrea Cristancho
Welcome to the No Hustle Club.
It is great that you have taken the first step to Sustainable productivity.
We will first add Well-Being Practices to your busy schedule to build habits.
And after that, I will show you how to achieve the next level of sustainable productivity while avoiding burnout.
Let’s start with the Practices!
The 12 Well-Being Practices
The Well-Being Practices are divided into four categories.
Nutrition, Sleep, Movement, & Mind.
For each category, there are 3 Practices available.
Pick the one you are most comfortable with.
Then, select your preferred calendar and it will create a blocker.
If you use Outlook, make sure you set them to repeat daily for 14 days,
After those 14 days, you will retrospect what changes and improvements have you experienced during that period.
Nutrition
Sleep
Movement
Mind
Nutrition
2 Fruits per day
Although they contain sugar, they are absorbed differently than a Snickers bar. Fruit provides essential vitamins, minerals, and fiber that support overall health.
Dump restrictive diets that limit your fruit intake.
Balanced dish
Your plate needs a mix of lean proteins, whole grains, and healthy fats. It will set a reminder just before lunch.
Mindful eating
Practice mindful eating by paying full attention to your food. Chew slowly, savor the flavors, and avoid distractions. It will create a reminder just before lunch.
Sleep
No more Coffee
No more coffee or caffeine after 5 PM. Although you can sleep, it disrupts the quality and duration of your sleep.
Unwind
One hour earlier than your bedtime.
Relax, chat with your loved one, or read. No screens.
Nap-friendly time
13:00-14:00 is a perfect nap time. Stick to 20-30 minutes. Don’t end up after 14:00, it disrupts your night’s sleep.
Movement
Walk & Talk
After ‘Could this meeting be an email?’,
the question you should ask is
‘Could this meeting be a Walk & Talk?’.
Desk Stretches
Sitting all day is not good. We know that. This Practice will create the habit of stretching after work to reduce stiffness.
Workout Sessions
Workout sessions start by scheduling them.
This Practice will put time on your calendar to schedule your workout session
Mind
Journaling
Writing about your day, how did it go, writing down an idea you had and something good you did are one of the prompts you will find. A long-time favorite.
Grateful Practice
This Practice builds one of the most important Habits. Gratefulness.
Write about what are you grateful for.
Meditation
Its long-term effect is life-changing. But starting feels daunting. We’ll start with just a 10’ meditation
Retrospective
After two weeks of following these new Practices,
it is time for a Retrospective session!
These buttons will automatically create your Retrospective blocker in 2 weeks from now.
Next level of sustainable productivity
Coming Soon
P.S.: If you feel these Practices have been helpful, and wish someone else from your team to have them,
Share this document with them.
Feel free to connect with me via LinkedIn to chat on the DMs
