Non-Negotiables (Part 1)
One of my favourite sayings is that nothing changes if nothing changes, which sets the tone for this post of Transformation in Motion. If you have been following these posts from the beginning, you will know that previously, I have focused on the why.
Without a compelling enough reason, any change or transformation will prove challenging to sustain in the long term, particularly when difficulties arise, as they often do at some point. Otherwise, we would all be precisely where we wished to be in life, wouldn’t we? As I will continue to emphasise throughout these posts, transformation or change is a process, and if we do not implement specific steps, nothing changes if nothing changes.
What has been of great use to me is what I call my ‘non-negotiables’. These are specific activities that I do daily to ensure good mental health and a positive mindset. These non-negotiables also help me to manage my stress levels. To experience the benefits of your non-negotiables, what is important is quality over quantity and consistency.
I start each morning with meditation. Meditation helps me to focus and slow down my mind. Meditation has also been shown to increase productivity and creativity, and it improves problem-solving and emotion regulation. I use the Insight Timer app, which allows me to choose the length and type of meditation. Some mornings, I do not have the time to do more than 5 minutes, whilst I can meditate for much longer on other mornings.
The second non-negotiable is journaling. Each morning, I write one page in my journal. I have chosen not to focus on the negative but rather set my intentions for the day and write about all that I am grateful for. I never read it afterwards and do this to bolster my levels of positivity. The third non-negotiable is ending my morning shower with one minute of ice-cold water. It has been proven to increase blood flow, boost the immune system and help to bolster my mind and body.
The final non-negotiable for me is exercise. I train five to xix times a week and enjoy varying my routine with weight training, cycling, swimming, and Padel. I have also recently added a morning stretching routine to my non-negotiables. Exercise is my time to disconnect and focus on my health. At the end of each session, I feel a sense of accomplishment, which contributes significantly to a positive mindset. Selecting the type of training you genuinely enjoy is essential, as this makes it easier to stick to the plan.
It has taken me quite some time to perfect my non-negotiables, and there are days when it requires considerable effort to complete some of them. I have learned that by practising them, I feel much better throughout the day, and that is my WHY. We are all different, so you need to experiment and see what works best for you. The non-negotiables become your anchor to good mental health and play a vital role in assisting you to achieve your transformation.
