Empower Your 4am Wellness With 6 Proven Life Strategies.
Greetings 4am Fitness Crew.
The Challenge
The 4am hour is that rhythmic truce between nature and her restless and relentless subjects. It is that moment where instinctual rivalry is in slumber and empathy is unfettered. A brevity of harmony. A space where stillness is empowering, self-love is embracing, the “failures” of yesterday are not deprecating, and … you can (actually) hear your voice. In this elevating, ennobling, and almost detached (state of) serenity, the soul can fearlessly and deservingly avail itself to the healing that emotional stillness and rest generously gifts.
In this orbital flow, every hour has its cosmic purpose. 4am is not elevated and the other hours diminished, but rather, it is an oasis where yesterday's events are filtered and today's possibilities envisioned. An emotional sanctuary whose hush allows us to freely build the foundation for this new day with concomitant reverence and boldness.
And while we enthusiastically choose to greet the New Year with bold hope and stubborn optimism, reality dictates, (that) our bold hopes, lofty plans, and stubborn optimism must be rebirthed daily in the stillness, strength, and intentionality of the early morning hour – or the tidal waves of cynicism and despair will plow our pulverulent castles.
The graffiti has been cleaned up, the rented tuxedo and elegant gown returned, and the champagne has worn off… January 2nd. It is time to confront the bemusing reality we face at the dawn of every new year - that is, the success of the year ahead (macro) is very much correlated to the actions we take every early morning (micro). Without that intentional/functional synthesis – we are simply building sandcastles.
As we face 2024 with that very human concoction of enthusiasm and trepidation, it is worth reminding our 4am Fitness Crew, (that) the 4am hour is an ideal time to invest in our emotional wellness. So, let us confidently invest.
The Solution: Six Daily Investments
What daily emotional-wellness investments are necessary towards ensuring a fulfilling year?” Over two decades of coaching reveals the answers lie in your hands. Here are the top six daily foundational pillars for a rewarding year, as gleaned from our inspired clients.
Investment #1: Invest in Self-Love
What does that look like?
Self-love manifests in actions that honor your whole self - mind, body, and spirit. Scientific research shows self-love boosts motivation, resilience, and overall well-being.¹ To invest in self-love, prioritize time for reflection through journaling, meditation, or quiet walks in nature. Nurture your physical health through nourishing foods, movement, and rest. Speak kindly to yourself with positive self-talk and forgiveness for mistakes. Set boundaries around behaviors that drain you. Give to others from a place of joy, not depletion. Pursue activities that spark creativity and passion. Self-love means embracing all aspects of your humanity.
Action it:
Each morning, look in the mirror and acknowledge 3-5 things you genuinely love about yourself, from physical attributes to personality traits. Express thanks for the beauty of who you are in those five things. Let this ritual of positive affirmation instill self-acceptance and joy.
Affirmation:
“I flourish when I water the soil of my spirit with self-love.”
Investment #2: Prioritize Stillness
“Almost everything will work again if you unplug it for a few minutes – including you.” Anne Lamott.
What does that look like?
Stillness is making space for mindful awareness and silence amidst the rush of daily obligations. Studies demonstrate (that) incorporating stillness through meditation, deep breathing, and reflective solitude reduces stress, sharpens focus, and promotes inner calm and balance.² To prioritize stillness, designate a quiet space and regular time for stillness practices. Upon waking, take 5-10 minutes of quiet meditation to practice gratitude, and set intentions. Schedule brief pauses during the workday for centering breaths. Unplug nightly with journaling, yoga, or music. Stillness realigns our energies for increased productivity and purpose.
Action it:
Each day this week, spend the first 5-10 minutes after waking to practice quiet gratitude. Before going on your phone, before the day gets noisy - sit quietly on your bed and think of 3-5 things you are thankful for. In that quiet space, set the tone for your day.
Affirmation:
“Stillness restores my inner wells of clarity and renewal.”
Investment #3: Be Slow to Anger
What does that look like?
Reacting in anger often leads to harmful words and actions we later regret. Studies show curbing anger reduces anxiety, depression, and stress-related health issues.³ To be slow to anger, cultivate patience through loving-kindness meditation, empathy exercises, and compassion journaling. Learn to recognize personal anger triggers. Temper inflammatory responses by taking three deep breaths, walking away to cool down, or sharing feelings calmly. Channeled wisely, anger can be an engine for positive change - when we control its destructive fire.
Action it:
When you feel anger arising, visualize putting the emotion in a box. Place the box on a high shelf. Tell yourself you can open the box to release the anger - if needed - after processing what triggered it.
Affirmation:
“With thoughtful care, I channel my anger’s energy towards good.”
Investment #4: Commit to be “Light”
What does that look like?
In a world that often feels heavy, making the active choice to "be light" can be revolutionary. Studies have shown that focusing on the positive can decrease stress, boost immunity, and promote cardiovascular health. How can we harness the transformative power of light in our daily lives?
Start by looking for reasons to smile. Share an inspiring quote or funny meme to kick off your next meeting, spreading cheer as you connect with colleagues. Send a handwritten note thanking someone who has made a difference in your life - gratitude is contagious. Dance wildly with your kids in the middle of the living room. Play uplifting music and let your body move to the beat, releasing tension and brightening your mood. Laughter truly is wonderful medicine - use it liberally and often.
Choosing light invites more light. It ripples outwards in ways we can't even imagine. A smile offered kindly to a stranger. A rousing game of peek-a-boo with a baby in line at the store. The light within each of us has the power to illuminate the world. Will you make the choice today to shine?
Action it:
Each day, compliment three people you encounter; for a good brewed cup of coffee, great ideas for a project, or a nice outfit. In any environment - take the time to recognize something good about someone. Notice the difference you make in their day and yours.
Affirmation:
“I will let my light shine and brighten my world around me”
Investment #5: Commit to be Present
“Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: the Now. That is precious indeed. The more you are focused on time – past and future – the more you miss the Now, the most precious thing there is.” – Eckhart Tolle.
What does that look like?
Being present means focused engagement with the current moment versus distraction or rumination. Research correlates mindfulness with reduced chronic stress, anxiety, and depression.⁵ To be present means focusing on the now – what is present before you. That conversation – that time with friends – your child’s play. Giving the now your undivided attention so you can enjoy and appreciate the moment – the moment of spending precious time with friends – the moment of taking your time to savor your meals without multitasking – the moment of grieving the loss of a loved one - the moment of enjoying your child’s performance in a play without thinking of work. Fully embracing each moment yields expanded joy and purpose.
Action it:
During household chores or work commutes, bring complete awareness to the sensory details - sights, textures, sounds. This trains you to be present.
Affirmation:
“I am open to the fullness of now.”
Investment #6: Commit to being Intentional
What does it look like?
Being intentional means making conscious, focused choices aligned with your core values rather than acting on autopilot. Studies find people who set specific and intentional goals and plans report higher motivation, life satisfaction, and a sense of meaning.⁶ Chart your goals and break them into manageable action steps. Schedule priorities on your calendar to block distractions. Declutter commitments that don’t serve your goals. Practice self-awareness to recognize impulsive urges. Daily intentions guide our trajectory - dedicate yourself fully to yours.
Action it:
Each morning, set 1-3 specific intentions to guide your day. They might be actions, values, or qualities to embody. Review them midday and nightly.
Affirmation:
“Through purposeful intention, I manifest my highest vision.”
Conclusion
“You are never too old to set another goal or to dream a new dream.” – C.S. Lewis
With deserving expectancy, enter your 4am Wellness Sanctuary; faith awaits, hope awaits, resilience awaits, peace and love await. Let us celebrate with exuberant gratitude nature’ towering majesty and faithful provision, along with your beauty, creativity, and the bounty of love within and encircling you. Pause. Slowly inhale all the wonderous imagery of gratitude and slowly exhale worry, anger, and toxicity.
This hour, this day, and this year will be amazing - not because we have found a way around reality, but rather, in reality’s stillness, we have found everything necessary to thrive holistically this new year.
4am Wellness Crew, a “new thing” awaits you - embrace with “I Am Deserving” vigor.
At 4am Fitness Crew, our Life and Wellness Coaches believe everyone is deserving of abundant emotional, physical, and relationship well-being. No one should have to “settle.” We are here to partner with you on this noblest of journeys – Your EMPOWERING DESERVING Wellness Journey.
Are you ready? Contact us for your FREE consultation and let us take this first step together.
Suggested In-House Reading
· How to Boost Your Well-Being by Putting Yourself First.
· 8 Powerful Wellness Benefits of Rest: How to Unplug, Replenish and Restore Your Well-Being.
· The Essential Guide to Mindfulness: 7 Research-backed Techniques to Relieve Stress & Anxiety.
Trusted Sources
1. Klainin-Yobas, P., Vongsirimas, N., Ramirez, D. Q., & Sarmiento, J. (2021). Evaluating the relationships among stress, resilience, and psychological well-being among young adults. BMC Nursing, 20, Article number: 119.
2. Seppälä, E., Bradley, C., & Goldstein, M. R. (2020). Research: Why Breathing Is So Effective at Reducing Stress. Harvard Business Review.
3. Duszynski-Goodman, L. (2024). Mental Health Statistics (2024) – Forbes Health. Forbes.
4. Corliss, J. (2022). Optimism, heart health, and longevity: Unraveling the link for Black Americans. Harvard Health.
5. Thompson, D. (2024). Better Mental Health in '24? Try Mindfulness + Exercise. U.S. News & World Report.
6. Russo-Netzer, P., & Tarrasch, R. (2024). The path to life satisfaction in adolescence: life orientations, prioritizing, and meaning in life. Current Psychology.
Ready to start your wellness journey?
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