What Are Your Elements for a Good Day?

As I lay down each night, I like to do a quick mental check-in—a small ritual that helps me wind down while setting up for tomorrow.

First, I reflect on the day, looking back at the good, the bad, and everything in between—not to judge, but to learn. It’s an honest review, a way to see where I spent my energy and where I might tweak things going forward.
Then, I think about what my “perfect day” could look like tomorrow. Considering the inevitable constraints—work, weather, family commitments—I sketch out an ideal version of the day within those boundaries. It’s not about perfection; it’s an interesting thought exerpiement to inspire me to make the most of what I can control.
Finally, I ground myself in the present with a mindfulness practice I call S.E.I.—Senses, Emotion, and Intention. Starting with Senses, I mentally run through each one—what am I hearing, feeling, smelling, tasting, and seeing right now? Then, I check in on Emotion—taking a moment to acknowledge whatever I’m feeling in that quiet, end-of-day space. Finally, I set a small Intention for this moment of mindfulness—whether it’s to relax, maintain or change this state, or simply wind down.

This three-step process has a way of balancing me, helping me fall asleep feeling centered and ready to begin again.

Over time, I’ve noticed a pattern: there are 4 key elements that set my foundation for a great day.

Did I get enough quality sleep?
Did I connect deeply with the people I love?
Did I challenge my body?
Did I spend time outdoors?

When a day feels off, it usually boils down to missing one of these essentials. In a world obsessed with endless productivity hacks and tweaks, we often get caught up in the details and miss what truly matters. Focusing on these fundamentals helps me get the most out of each day and it drastically improves my mental state. During the weekend, my wife and I will ask each other, “What’s on your list today?” We support each other in completing those lists which often come down to exercise, hikes, or naps, and we have a better weekend because of it.

Everyone’s list of essentials is unique. For some, it might be creative time and for others, it might be a good meal. Many people, however, go through the motions without knowing what really fills their cup. Take a moment to reflect on your own essentials, fill in any gaps, and see how they can anchor you. Sometimes, it’s the simplest things that make the biggest difference.

What are your key elements?

Brian

Stuff of the Month

Articles

The Growth Kit (Podcast)

Find the full list of episodes here. Follow The Growth Kit on Instagram. Subscribe to your favorite podcast player (Spotify, Apple). And please leave a review!

From the Archives

Best of the Month

Quote: "Live in rooms full of light. Avoid heavy food. Be moderate in the drinking of wine. Take massage, baths, exercise, and gymnastics. Fight insomnia with gentle rocking or the sound of running water. Change surroundings and take long journeys. Strictly avoid frightening ideas. Indulge in cheerful conversation and amusements. Listen to music.” —Aulus Cornelius Celsus (c. 25 BCE–50 CE), Roman medical writer and philosopher

Podcast: The Parents Aren’t All Right by The Daily. Parenting today is different.

Book: Big Ideas, Little Pictures: Explaining the world one sketch at a time by Jono Hey. Great coffee table book.

Product: Thermowave Winter Clothing. My new favorite cold-weather gear.

Things I’ve Learned

Mind

Rules to “Guarantee a Life of Misery”

Charlie Munger, one of the most successful investors, was also known for his witty life advice. In 1986, he gave a famous speech warning graduates about habits that lead to misery:

Rely on chemicals to manage your mood
Engage in envy
Engage in resentment
Be unreliable
Avoid vicarious learning
Give up when faced with adversity
Minimize objectivity and ignore disproving evidence

The Grass is Always Greener

People in all countries surveyed guessed that far fewer people report being happy than actually do. On average, people guessed only 20-60% of people are happy, while in reality, 80-95% report being happy. Even the most optimistic guesses (Canada and Norway) underestimated actual happiness in their countries. There is zero overlap between what people think happiness levels are and what they actually are.

Ashwagandha for Stress, Anxiety, Cognition, and QOL

A randomized, double-blind study involving 50 participants found that 500 mg of Ashwagandha root extract (standardized for 2.5% withanolides) significantly reduced stress and anxiety. Participants showed a notable decrease in morning cortisol levels and an increase in urinary serotonin. On top of that, quality of life scores and cognitive functions like multitasking and decision-making improved. Of the supplements I take, Ashwagandha has been on the list for nearly a decade.

This is the kind I take.

Body

Weekend Warriors for the Win

A study of 75,629 participants from the UK Biobank found that "weekend warriors," who complete 150 minutes of moderate-to-vigorous physical activity mostly over 1-2 days, experience a 21-45% reduction in the risk of dementia, stroke, Parkinson's disease, depression, and anxiety. These benefits are comparable to people with more regular exercise patterns meaning that if you’re time-strapped on the weekdays, it’s okay. Maximize the weekend window to maintain brain health.

How to Add 23+ Years to Your Life

A new study based on data from over 719,000 veterans identified eight lifestyle habits that can significantly extend lifespan when adopted by midlife. Men who adopt all eight habits by age 40 may live 24 years longer, while women may live 23 years longer, compared to those who adopt none.

Maintaining a Balanced Diet
Being Physically Active
Not Smoking
Managing Stress
Avoiding Excessive Alcohol Consumption
Prioritizing Good Sleep Hygiene
Nurturing Positive Social Relationships
Avoiding Opioid Addiction

More Night Light, Less Daylight Predict Greater Mortality Risk

A recent study found some wild things when it studied the amount of light people were exposed to, when they got it, and how it affected their lifespan. They discovered that exposure to brighter night light in the 90–100th percentile raised cardiometabolic mortality risk by 33–46%, whereas brighter daylight in the same range lowered the risk by 24–39%. Wow.

Sleep Tips: Reduce night light exposure (especially blue light) with a sleep mask while asleep and blue light blockers for 3 hours before then and increase morning daylight (I use a SAD/Therapy lamp while I sip coffee and write).

Dad

Early Sugar Exposure = Early Onset of Disease

A Science study reveals that early-life sugar restriction cut the risk of adult Type 2 diabetes by 35% and hypertension by 20%. When WWII rationing in the UK ended in 1953, sugar intake doubled, and those born after saw these conditions appear 2-4 years earlier than their rationed peers. The research highlights that keeping sugar low during the first 1,000 days of life could have lasting benefits. As one researcher put it, “Sugar early in life is the new tobacco,” with profound health implications stretching decades beyond childhood.

Plutchik’s Wheel of Emotions

Plutchik’s Wheel of Emotions breaks down eight core emotions—like joy, anger, and fear—into an easy-to-understand framework, showing how they relate to each other. It’s a great tool to help make sense of feelings, and you can even download a free version to explore more on your own. It’s a great way to explain these abstract concepts to kids.

"Instructions for Life" from the Dali Lama.

I just discovered these “Instructions for Life” that are attributed to the Dali Lama (although their origin is debated). I think I’m going to have this hung up in our kid’s play area.

Take into account that great love and great achievements involve great risk.
When you lose, don't lose the lesson.
Follow the three Rs: Respect for self, respect for others, and responsibility for all your actions.
Remember that not getting what you want is sometimes a wonderful stroke of luck.
Learn the rules so you know how to break them properly.
Don't let a little dispute injure a great relationship.
When you realize you made a mistake, take immediate steps to correct it.
Spend some time alone every day.
Open your arms to change, but don't let go of your values.
Remember that silence is sometimes the best answer.
Live a good, honorable life. Then, when you get older and think back, you'll be able to relive it a second time.
A loving atmosphere in your home is the foundation of life.
In disagreements with loved ones, deal only with the current situation. Don't bring up the past.
Share your knowledge. it is a way to achieve immortality.
Be gentle with the earth.
Once a year, go someplace you've never been before.
Remember that the best relationship is the one where your love for each other exceeds your need for each other.
Judge your success by what you had to give up in order to get it.
Approach love and cooking with reckless abandon.

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November 2024