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The 6-Figure Freelancer Podcast | Freelancing | Entrepreneurship | Clients | Finances | Motivation | Personal Development | Mindset

Mar 18, 2019

As freelancers, we generally don’t have the luxury of a regular routine or schedule, which can effect our health and our bodies. Today, I’m sharing nine steps that I use to keep my body and mind healthy while keeping my stress levels at a minimum.

1. Drink water

Our bodies are made of 70 percent water! We are constantly losing water during the day from different activities, so we should be drinking at least half our body weight in ounces every day. We need that water to function properly, so set a goal of how many bottles you’ll drink a day and try to hit it.

2. Consume 30 grams of protein in the morning

Protein gives you the energy you need to power through to lunch. You can accomplish this with things like Greek yogurt, eggs, or protein powder. Try adding in some leafy greens as well. It’s easy to throw some of these items into a blender and make a smoothie and take it with you. You’ll have the energy you need to take on the morning!

3. Pack healthy snacks ahead of time

Do all of the prep work the night before, because as we all know, if we wait until morning, we won’t do it. It only takes 10 minutes to cut up some apples, bananas, carrots, and a sweet pepper and then get some hummus ready for dipping. When your body starts telling you to refuel during the day, you’ll have healthy options at the ready.

4. Take your daily vitamins

Women especially can lose different vitamins and minerals through their every day existence, so it’s important to replenish these and make sure that you’re keeping your body balanced. I take Nutrilite vitamins and love them, they’re an organic vitamin company and make a great product.

5. Exercise

Ideally you should be exercising five to six times a week. If you’re not there yet, try starting out with just three times a week. It’s not only good for your muscles and your heart, it’s good for your brain. Exercising releases endorphins, which make you feel great when you’re done.

6. Limit caffeine

Caffeine is fine to a degree, but too much can boost your cortisol levels, which stresses us out. Caffeine has a long half-life as well, which means if you drink it too late in the day, you can interrupt your sleep patterns. Avoid this by trying to make your afternoons caffeine-free.

7. Get sleep

You should be trying to get eight hours of sleep a night, but if you can’t make that happen, try and block time for a 30 minute nap in the middle of the day. Try to put blue light filters on your devices as well, because that blue light is preventing you from getting quality sleep.

8. Meditate

One of my favorite activities is meditating. My brain is always on, so I love having that peace and quiet to center myself. This will help you get rid of some of that cortisol and lower your stress levels. Headspace has a really great meditation app if you’re looking to try it for yourself.

9. Step outside

The Japanese have a concept of “Forest Bathing,” which is getting out into the forest and taking in everything around you. Get outside and get some fresh air. Take in nature. It will give your body new oxygen, some much needed vitamins, and reduce your stress levels.

“If we don’t have a healthy mind, body, and spirit, frankly we’re not going to be able to reap the benefits and an enjoy the rewards of this life that we’re building for ourselves.”

Main Takeaways

  • Drink enough water, half your body weight in ounces is ideal. This is important because it flushes toxins out of your body and will give you energy.
  • Eat a good lunch. Take a break from 12pm-2pm and get a nutritious, quality lunch. It will give you the energy you need to continue with your day.
  • Get enough sleep. Sleep is important for how we feel throughout the day, so notice your quality of sleep and how much you’re getting.