Photo: A thank you note to Drexell & Honeybee’s, an Alabama restaurant with no prices, just a drop box for diners to insert any amount they want (and/or a thank-you note).
Welcome to The 5-Minute Recharge, the newsletter with 1 quote, 3 ideas and a 5-minute challenge to recharge your wellness.
We hope you enjoy the new format as we continue to pursue our mission to bring you the best in wellness. Please drop us a line at firstname.lastname@example.org with any comments, suggestions or recharge tips.
“The opposite of addition is not sobriety. The opposite of addiction is genuine, meaningful interactions, and authentic connections and experiences with ourselves, each other, and the world around us.”
~Jennifer Nicholaisen, founder of SeekHealing, describes her radical approach to addiction that puts human connection first.
- SLOW FOOD, SLOW SEX–YOU HAD TO KNOW SLOW WORK WAS NEXT. The slow-work movement is about using your time at work in an intentional way, focusing on one thing at a time, and taking regular breaks. As Carl Honoré puts in his book, In Praise of Slowness: “Shifting the mind into lower gear can bring better health, inner calm, enhanced concentration, and the ability to think more creatively.” Slowing down at work sounds great, but how can you make it happen when you’re caught in a whirlwind of activity? Fast Company has some strategies to help you slow you down including monotasking, timeboxing and boundary setting.
“The great benefit of slowing down is reclaiming the time and tranquility to make meaningful connections–with people, with culture, with work, with nature, with our own bodies and minds.”
~Carl Honoré from In Praise of Slowness
- THIS WEEK IN EXERCISE IS A MIRACLE DRUG. The connection between exercise and depression has been explored in a comprehensive meta-review that studied over 267,000 people and found that exercise reduced the chances someone will experience depression from between 17 and 41 percent. In other words, moving your body can help keep you out of depression’s immobilizing reach. Another meta-analysis of 25 research studies found that exercise is on a par with talk therapy and medication in the treatment of depression. Why? Nobody knows how exercise works on depression, but reducing inflammation, increasing levels of BDNF which helps the brain grow, and simply increasing a person’s sense of self-determination, are a few theories. While you’re making a puddle of sweat in an effort to outrun depression, consider that exercise is also a miraculous anti-aging drug. Dr. David Sinclair, a professor at Harvard’s Department of Genetics and an expert in the biology of aging, asserts that exercise activates our survival network, setting off a chain reaction that makes us younger at the cellular level. In other words, exercise tricks your body into thinking it’s younger than it is. Ask Lillian Solomon who bowls her age (100): “I was always able to get up and get moving,” she says…
“Individuals who exercise more–the equivalent of at least half an hour of jogging five days a week–have telomeres [protective caps on the ends of chromosomes] that appear to be nearly a decade younger than those who live a more sedentary life.”
~David Sinclair from Lifespan: We we age–and why we don’t have to
- DON’T CALL IT SMARTPHONE ADDICTION. Nir Eyal wrote the book on how to create habit-forming products. He called it Hooked. Now he’s out with a new book that promises to help us break free of habit-forming products, especially our smartphones. Eyal debunks the notion that we’re addicted to technology and are in need of a digital detox. Like crash diets, Eyal says digital detoxes don’t work because to make lasting changes in our relationship with technology we need to understand the root causes of why we’re driven to use our phones in ways we wish we didn’t. In this episode of The Good Life Project that’s well worth your time, Eyal describes how to control your attention and become Indistractable. As if to prove Eyal’s point that our phones are emotional escape hatches, In The Guardian, Dominic Rushe shares his experience of real life with a Light Phone that can only send texts and make phone calls. Phone calls? Our phones can make calls? Amanda Mull of The Atlantic implores us to pick up our phone and make the call.
“All human behaviour is motivated by the desire to escape uncomfortable emotional states.”
—Nir Eyal explains why we do everything
5-MINUTE RECHARGE CHALLENGE
“It is a grounding tool. It makes me a happy warrior in my work.”
~Patagonia CEO Rose Marcario describes what meditation does for her.
Patagonia CEO Rose Marcario meditates 10 minutes at the beginning and at the end of her work day. This 5-Minute Recharge Challenge (actually it’s closer to a 7-Minute Recharge Challenge) is simply tomeditate for six minutes and fifty-two seconds using this guided meditation with Tara Brach.
How was it? Do you feel more grounded and relaxed? If so, set a goal for the upcoming week to meditate once a day with Tara at a specific time and place. Tip: use an anchor–an existing habit to tie to your meditation practice. For example, Lynne uses brushing her teeth as her anchor to meditation. Anchoring works!