The Ultimate Guide to Wellness Transformation: 7 Radical Habits You Need to Adopt Today.
Greetings 4am Fitness Crew.
An inexplicable restlessness of the soul that tugs at us, a life-changing event that awakens us, a lightbulb moment that reignites a long-subdued passion within us, someone’s story that inspires us, unfinished “business” that harkens us. Transformation’s clarion call is always a radical call, a disruptive call, an uncompromising call. A journey that always commences with us departing our comfort zone.
That inexplicable restlessness, that lightbulb moment, that confusing stillness, a monosyllabic instant that finally allows us to hear our voice unfiltered, entreating us for change; uplifting change, compassionate and empathic change, forgiving, yet deserving change. Joyful, purposeful transformation.
While primates adapt and evolve to survive, the human spirit acquiescing to reinvention is an intentional, mindful journey that transcends the primal default of fear and preservation, to elevated notions of purpose and transformation. We are not emotional nomads, we are builders and neighbors, innovators and lovers, healers and friends. We live in this loud, constantly changing, exciting, opportunity exploding, medical breakthrough treating, convenient spoiling, yet emotionally exhausting space. And let us stop longing for the “good ole days” when life was gentler and kinder, and … For whom? Ok, let us keep focused, we are here right now, there is no going back. We are not going to be left on the periphery of progress grumbling, complaining, and angry. Nope! Let us make this world work for us. The last time I checked this is the only world we have, and our kids have. The habitation of Mars is a very long way off – and even when tickets do go on sale I definitely cannot afford any tier.
Reinvention Defined …
While reinvention might have been inspired by events and voices from without, the call to reinvention and transformation is always innate-spiritual, and so is the response. It is the perusal of our interlocking wellness spaces that identifies gaps, imbalances, wear and tear, fear, unfulfilled purpose, emotional leakage, wastage, and toxicity. It is not always a response to trauma, often it is silent, seemingly innocuous, but we know transformation cannot be delayed. We know we are not fulfilling our deserving purpose emotionally, relationally, physically, financially, occupationally, and in our communities.
Reinvention is not reactionary, or impulsive, it is a revolution of the soul that is manifested in positive actions that are mindful, intentional, consistent, and sober. A journey that takes us out of our comfort zone, to rebuild, repurpose, reframe, and rebalance, towards holistic wellbeing. An audacious journey. A revealing journey. But also joyful, both in expedition and destination.
Reinvention NEVER takes us to a bitter place, but a better space, reinvention does not take us to a self-scolding space, but a self-caring space, reinvention does not take us to a self-denial space, but an introspecting, intellectually expanding, and self-loving space. Reinvention does not carry us to a self-centered space, but rather to a caring, empathic, and community-embracing space.
How to Reinvent …
“Focusing on the good isn’t just about overcoming our inner grump to see the glass half-full. It’s about opening our minds to the ideas and opportunities that will help us to be more productive, effective, and successful at work and in life.” Shaw Achor
The foundational principle of “The How” is always seeing the “Glass Half-Full.” “Half-Empty” thinking is depleting, depressing, vacuous, hopeless, wasteful, vexing, and riddled with half-truths and inaccuracies. I once was in a social space with some very well-meaning people, who went on and on about everything that was wrong in the world. The list seemed inexhaustible, so I decided to intervene for the sake of my mental health and respectfully asked; “so what is the solution?” Dead silence.
Barack Obama in an interview with comedian Hasan Minhaj (Barack Obama shares the No. 1 tactic he uses to maintain a positive mindset: “It can sustain your spirit” CNBC), shares the transformational power of the “Glass Half-Full” mindset while conversing on the challenges of climate change with his daughter’s friends:
“What I said to her is, ‘Look, we may not be able to cap temperature rise to 2 degrees centigrade. But here’s the thing, if we work really hard, we may be able to cap it at 2.5 instead of 3,’” he explained. “That extra centigrade, that might mean the difference between whether Bangladesh is underwater.”
What Mr. Obama did in this conversation was to shift the conversation from a negative mindset to a positive mindset, from hopelessness to hope. For those idealistic, perplexed, and frightened young minds, Mr. Obama did not deny reality, or attempt to flee reality, but rather positively reframed it. Those kids left that space hopeful, motivated and uplifted. Reframing our brains for success is foundational to our transformational journey.
How to Reframe Your Brain …
Reframing takes place when we intentionally initiate the cognitive process of changing the way we view ourselves, our goals, and our challenges. Reframing is not about denying or being evasive about reality, but instead choosing a more positive and empowering reality. A reality that seamlessly turbocharges our brain away from the hyperstimulation of the primal fight or flight response, to the relaxation response mode of the parasympathetic system - reducing stress and anxiety, initiating rationality, and activating our problem-solving skills. A balanced emotional wellness space to pursue the best version of ourselves.
This reframing of the brain for success involves three steps:
Identifying the negative thoughts that limit us
Challenging those negative thoughts with evidence and logic
Replacing those negative thoughts with more beneficial and realistic ones.
For example, if you have initiated a reinvention journey in the occupational space, you will respond to “I don’t think I can be successful in the promotion I have applied for” with the reframe, “ I was successful in my last promotion, and I will be successful again.” And you can add, “I worked hard, I am deserving of this.” Positive, logical, evidence-based, and even some self-caring words – “I am deserving of this.”
Reframing the brain for success is an exciting evidence-based reality explained by neuroplasticity. Our powerful malleable brains have the capabilities to ensure that positive reframing is not a one-time event, but a habit that we can practice and strengthen over time. This is neuroplasticity, the ability of our brain to change and adapt in response to new experiences, learning, and challenges that our reinvention journey has commissioned.
Both neuroplasticity and reframing are involved in rewiring the architecture of our neural pathways and patterns of thinking away from distracting negativity, anxiety, and stress, toward a new default, a growth mindset - transformed mindset. A mindset that unlocks purpose and potential. Goodbye, fear, hello deserving confidence!
Visualization …
Pause. Be still. Relax. Be vivid. Do NOT rush. Deep breath. Frame by frame, imagine the transformed you; confident, motivated, resilient, creative, and empathic. Imagine you in the intersecting wellness spaces; more forgiving and open to love in your intimate space, empathetic in your social space, generous in your financial space, and practicing self-care intentionally in your emotional and physical wellness space. Imagine you, not shackled by the negativity of the past, or derailed by the fear of tomorrow, but reframed, repurposed, and transformed to “live your best life 4am and beyond.” Our mantra here at 4am Fitness Crew. Close off this section by adding the vocalization/affirmation; “no one, not even me will cheat me out of my noble, fulfilling, and happy destiny. Now that is RADICAL!
Let us now action this radical visualization.
1. Gratitude! Gratitude! Gratitude!
“This is a wonderful day. I have never seen this one before.” Maya Angelou
When we introduce the practice of gratitude and daily affirmations in our reinvention journey we become more resilient and optimistic – two must-have traits required for this journey. This emotionally uplifting practice (gratitude) can enhance the activity of the hippocampus, the area of the brain involved in memory and learning, and the ventral striatum, which is involved in reward and motivation.
Gratitude is a powerful neurological tool that can help us cope with the challenges, stress, and adversity that are part of our reinventing journey, positively reframing the focus from what we lack - to our abundance. An abundance that gratitude celebrates in our multiple spaces and in the spaces of those nearest and dearest to us, our health, our opportunities, our friendships, and our community.
Some of the evidence-based benefits of practicing gratitude are:
Improving our mood and reducing negative emotions.
Increasing our satisfaction with life and ourselves.
Strengthening our social connections and empathy.
Enhancing our physical health and immune system.
Motivating us to achieve our goals and overcome obstacles.
Some suggestions on practicing gratitude:
Keep a gratitude journal. Write down three things you are grateful for every day and reflect on why they matter to you.
Set aside a “gratitude space” – I prefer the 4am hour before the hustle and bustle begins. Just me, my uplifting gratitude salutations and affirmations, and the bird chorale. Priceless.
Express your appreciation to others. Send a thank-you note, a text message, or a compliment to someone who has helped you or made your day better.
Savor the positive moments. Pay attention to the good things that happen in your life and enjoy them fully. Don't take them for granted- slow down, don’t rush through them.
Challenge negative thoughts. When you catch yourself thinking pessimistically, try to reframe it in a more positive way. For example, instead of saying "I hate getting up early to workout", say "I love being greeted by the quiet purity of nature when I step out for my fitness session. And the sense of accomplishment I experience is beyond words.” Always choose to exercise the “Half-Full Glass” option.
Volunteer for a cause. Giving back to your community or helping someone in need can boost your sense of gratitude and purpose. Find a cause in your community that aligns with your values and interests and get involved.
Gratitude is our emotional fuel for this rewarding, yet arduous transformation journey. Use liberally.
2. Forgiveness …
“I learned a long time ago that some people would rather die than forgive. It's a strange truth, but forgiveness is a painful and difficult process. It's not something that happens overnight. It's an evolution of the heart.” Sue Monk Kidd
Remember how gratitude and those gratitude nutrients of resilience and optimism provide positive emotional fuel for our reinventing journey? Forgiveness – initiating the process of forgiveness might just be the key that ignites our reinvention vehicle.
Lack of forgiveness – either forgiving ourselves or others - disables our transformation efforts - allowing wellness imbalance. and toxicity to seep into the wellness space. If we don’t practice forgiveness we simply cannot move forward. Forgiveness is complicated, forgiveness can be messy, but forgiveness is spiritually and emotionally necessary.
Forgiving ourselves and others requires patience, consistency, and emotional perseverance. Our mental and physical well-being necessitates this path – a path beneficial to our holistic well-being.
Some evidence-based benefits of forgiveness:
Forgiveness can reduce our stress and improve our mental health by letting go of anger and resentment.
Forgiveness can enhance our relationships and foster empathy by understanding each other’s perspectives and feelings.
Forgiveness can promote our physical health and well-being by lowering blood pressure, improving the immune system, and reducing chronic pain.
Forgiveness can increase our happiness and life satisfaction by freeing us from negative emotions and cultivating positive ones.
Forgiveness can facilitate personal growth and spiritual development by learning from the experience and finding meaning and purpose in life.
Some suggested forgiveness steps:
Acknowledge our feelings and the impact of the hurt. Express our emotions in a healthy way, such as writing, talking, or crying. Our writing, talking, and crying must include self-forgiveness. We have not only failed others but also failed ourselves. Make self-forgiveness a priority.
Decide if you want to forgive. Forgiveness is a choice that only you can make. You don't have to forgive if you are not ready or willing.
Try to understand the other person's perspective. This does not mean agreeing with them, but rather seeing them as human - who makes mistakes and has their own reasons for acting the way they did.
Communicate your decision to forgive. You can do this verbally, in writing, or in your own mind. You don't have to tell the other person if you don't want to or if it is not safe.
Release the negative emotions and thoughts. You can do this by meditating, praying, or doing something that makes you happy. Focus on the present and the future, not the past.
Rebuild trust and relationship if you want to. Forgiveness does not mean reconciliation. You can forgive someone and still keep your distance or end the relationship. If you want to restore the relationship, you need to work on rebuilding trust and respect with the other person.
Let us Celebrate our progress and reward ourselves for our courage and resilience. Acknowledge that forgiveness is a gift we give to ourselves and others.
The process of letting go of our resentment, regret, and hurt towards someone, some space, some situation, or ourselves is not antithetical to our reinvention journey, but rather a radical step up into self-care and emancipating purpose.
3. Prioritize Rest …
“When you rest, you catch your breath, and it holds you up, like water wings… “ Anne Lamott
Rest is still a pretty radical idea in many social, commercial, and political spaces. There is that lingering cultural disconnect that rest is paradoxical to transformation - ok, capitalism. Rest, however, is not antithetical to industry but rather necessary to prosperity. It is part of the process – not detached from it. Rest initiates rejuvenation, healing, and restoration - while elevating creativity, and problem-solving competencies. All value-added attributes and skill sets, coveted by the captains of capital.
Be strategic, be intentional, and be mindful about your rest – in all wellness spaces. Rest simply cannot wait for after work, or a set aside day or weekend. Our wellness balance and wellness prosperity demand us to carve out rest – emotional, physical, social, sensory, and spiritual rest throughout our day.
Barriers to our rest:
We are perfectionist.
We are controlling.
We are obsessively driven.
We are defined by our “hard work”.
We don’t have a life outside of work, or the classroom, or ….
We are afraid of stillness. Quiet time with ourselves.
Benefits of Intentional Rest and Relaxation:
It helps us heal and recover from physical and mental stress, injuries, and illnesses.
It boosts our immune system and prevents chronic diseases.
It improves our mood, energy, and motivation.
It enhances our cognitive functions, such as memory, focus, and creativity.
It strengthens our emotional resilience and coping skills.
It fosters our social relationships and sense of belonging.
It reduces the risk of sensory overload and burnout.
It nourishes our spiritual connection and sense of purpose.
Without mindful, intentional, and consistent rest we will burn out and never fully realize our deserving transformational destiny. Our best thought-out transformational plans will be self-sabotaged by our not prioritizing rest.
4. Never, Ever Diet Again!
Diets work for one or two groups, social media “wellness” influencers, and corporate “wellness” screamers who peddle unsustainable lies. Diets DO NOT WORK! Balance, healthy, tasty, fun, and sustainable work. Reframe your thinking - no individual, entity, region, or belief system owns wholesome nutrition. Wherever you are, your ecosystem supports balanced and delicious nutrition. A 1-800 number is not your path to transformative holistic well-being. Check out our blog on “Clean Eating for Wellness.”
Why diets don’t work.
Diets often restrict calories, slowing down our metabolism, and making weight loss harder in the long term.
Even the “best” diets are focused on sales. Consequently, these diets are at best “cut and paste” of a regional lifestyle – that actually works in that space, or at worst spurious “science” spun by paid endorsers.
Diets can trigger binge eating, cravings, and emotional eating, which can undermine weight loss efforts and lead to weight regain.
Diets can create a negative relationship with food, body image, and self-esteem, which can affect mental and physical health.
Diets are not sustainable, as they are often based on unrealistic rules, deprivation, and boredom, which can lead to frustration and failure.
Diets do not address the underlying causes of weight gain, such as stress, hormones, genetics, or medical conditions, which require individualized and holistic approaches.
How Healthy eating looks on your plate. It is actually very simple!
Radical transformation can be complicated, but the nutritional space of Radical Transformation should not. We often complicate this space to profit from it. Sadly, creating confusion is often a “great” way to make lots of money.
5. Community Stewardship …
When we quit thinking primarily about ourselves and our own preservation, we undergo a truly heroic transformation of consciousness. ~ Joseph Campbell
This wellness action is radical because we so often in function believe we are an island. Yes we say, no person is an island, but our practice is often woefully indifferent to our community and environment. Our sense of community is the intellectual acceptance that we are all connected – our health, our wealth, our sustainability, and our wellb-eing.
Community stewardship is the next step upward. While an intellectual accent to the principle of community is a necessary first step, it is community stewardship - setting aside your time, talents, and resources to uplift our community spaces for ALL its members – even its “visitors.”
Some suggestions for community stewardship:
Volunteer to coach community sports teams
Volunteer to teach literacy; financial, legal, ESL, etc.
Be part of community forums and organizations that advocate community-based solutions – as opposed to narrow special interest “solutions.”
Volunteering at a local food bank, shelter, or school to help those in need
Participating in a community garden or urban farm to grow fresh produce and foster social connections
Joining a local environmental group to protect natural habitats and promote sustainability
Donating money, goods, or services to a local charity or cause that benefits the community
Promote, organize, and advocate for safe, and open community spaces; parks, libraries, recreational facilities, etc.
Advocating for policies or initiatives that improve the quality of life and opportunities for ALL our community members.
It’s radical to think and act beyond our individual, family, and tribe spaces, to uplift our community and environmental well-being for all creatures – “great” and “small.”
6. Redefine Wealth
“Happiness is the new rich. Inner peace is the new success. Health is the new wealth, and kindness the new cool.” Unknown
The radical question here is, can our conventional definitions of wealth be harmonized with the rapidly forming consensus that wellness balance should be at the center of any wealth discourse? No! Conventional definitions of wealth, along with wealth accumulation and concentration are so persistently entrenched culturally, structurally, and politically, that only a radical redefinition - as a prelude to policy shifts, political will, and legislative action will be considered acceptable.
The exciting reality is, such an organic movement has already begun, maybe given new life from the COVID-19 pandemic experience – where the wealthy were “fleeing” to their yachts, second and third homes, while the “heroes” stayed behind and suffered occupational burnout, along with mental, physical and financial uncertainty.
Redefining wealth around wellness will therefore represent a paradigm shift that will challenge the prevailing notions of success and happiness - myopically and unattainably defined by those whose only intent is to concentrate wealth.
What does wellness wealth look like?
Wealth is often correlated with an abundance of material possessions, financial security, - and the social status and access accompanying that excess. Since the vast majority of us are not wealthy, we are obliged to cautiously accept the prevailing notion that wealth is not synonymous with well-being. However, even if that were a false narrative perpetuated to stop the salivating masses from storming the fortresses of the wealthy – we will still have to redefine wealth for “the rest of us.”
While wealth is at the center of traditional notions of wellbeing, the emerging definition of wellbeing has wellness balance at the center of our wellbeing. This is a more realistic, attainable, workable, humane, and holistic approach to our wellness -our fulfilling happiness. The practical realization of this evolution is exciting, we will no longer be viewed through the sterile prism of materialistic wealth, or lack of it thereof, but as a dynamic whole – physical, mental, emotional, and spiritual. This is radical, the concept that we are holistically dynamic and should be treated as such.
Our wellness reinvention must instruct us to begin to view ourselves and others in this emerging dynamic of what authentic wealth looks like, a purpose-driven wellness balance that serves our holistic well-being.
7. Digital Fasting …
“Some people think I’m unhappy but I’m not. I just appreciate silence in a world that never stops talking.” Unknown
The headline in “Fortune” excited my attention: “An island city in the world’s happiest country declared a phone-free summer of ‘digital fasting.” I did not get past the headline as I had several emails and texts to respond to. Irony.
This reinventing action is radical because our phone’s utility is concerningly akin to a vital body part. Our relationship with our phones and social media must meet the standard of what is healthy in our transformational space. Our phones, apps, and social media spaces must serve us, not the other way around. Hint, “the other way around” is a toxic relationship that does not serve our physical and emotional - holistic well-being.
Take back this relationship.
The How …
I do my digital fast seven days a week from 8 pm – 8 am. I admit, it was a fast initiated by my wife, but … Let us focus on the benefits of the practice – not the agent of coercion.
I have a good friend who often does weekend digital fast. You should pick what works for you, but I have grown to truly appreciate the many holistic wellness benefits of my daily digital fast.
Some of the benefits of digital fasting:
We can reduce our exposure to blue light, which can disrupt our sleep cycle and affect our mood.
We can focus on other life-enriching activities, such as reading, exercising, meditating, or spending time with loved ones.
We can avoid the stress and anxiety that can come from constantly being alerted by notifications, messages, or news feeds. Do I really need to be alerted to who won the hotdog eating competition at Coney Island?
Reviewing and reinventing our digital relationship is another deserving and empowering intentional action that signals our control of our physical and emotional wellness. Our apps and social media spaces cannot be entrusted with the power to define us, revile us, lift us up, and thrust us down. Take back that power! Reinvent that space. Transform that space.
Concluding Thoughts …
One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again. ~ Abraham Maslow
The transformation journey has begun, not because it is easy, but because it is necessary. Our transformation journey has begun because through the lenses of gratitude, we with gusto, resilience, and optimism refuse the proclivity of doom and gloom and rather fix our faith with a gaze of inexorable determination on a deserving destiny. Our wellness wealth.
The sacred call to transform is a radical call. A call to abandon the penury, mundanity, and illusion of spaces that have failed to elevate us to a higher purpose. And while some of these spaces have provided us with stasis and security, a peculiar restlessness has always insisted that there is wellness grandeur beyond the seemingly impregnable emotional walls we have spent a lifetime erecting.
We have heard the laughter beyond the walls, we have seen the love beyond the walls, and we have overheard the chatter of opportunities to learn and, grow and be holistically wealthy beyond the walls. We have daydreamed of life beyond the wall. No more. Deserving awaits.
Our reinvention journey has reframed us cognitively (Replacing those negative thoughts with more beneficial and realistic ones), repurposed us emotionally (from anger to motivation, sadness to empathy, fear to courage), and freed us spiritually by forgiving ourselves and others.
Maslow need not be concerned; we are NEVER going backward to wellness pittance. Yes, the journey is grueling, yes the hills are steep and often treacherous, but the air up here is filled with exhilarating purpose and gratitude - an abundance of holistic wellness wealth we never imagined while existing behind the wall.
The parallelism is refreshingly true - living at higher emotional altitudes lowers our rates of stress, anger, fear, and doubt. Both the expedition and the destination have expanded our confidence, our hope, our self-love, and our love of community.
Celebrate your journey. Celebrate your deserving transformation. With overflowing gratitude, live your wellness wealth abundantly and unapologetically.
Photo Credits
Wallpapercave.com
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Wallpapercave.com
Ashlee Marie, Pexels
Engin Akyurt, Pexels
Rodolfo Quiros, Pexels
Pixabay, Pexels
Wallpapercave.com
Trusted Sources
Barack Obama Shares the No 1 tactic he uses to maintain a positive mindset. ~ CNBC
Practicing Gratitude: Ways to Improve Positivity. ~ NIH News
Clean Eating for Wellness ~ 4am Fitness Crew
8 POWERFUL WELLNESS BENEFITS OF REST – How To Unplug, Replenish and Restore Your Wellbeing
Healthy Eating Plate, Harvard T.H. CHAN, School of Public Health
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