It’s T.I.M.E. for a Better You

Thankfulness, Insight, Meditation, Exercise

I’m sure you’ve known this idiom since you were a child.

“An apple a day keeps the doctor away.”

The story behind this saying is even more interesting.

The original saying was recorded in Pembrokeshire in 1866.

“Eat an apple when you go to bed, and you’ll stop the doctor from earning his bread.”

The shorter version slowly came into use at the end of the 19th century.

The point isn’t to end doctors’ careers but that apples are good for your health.

It also stresses the importance of eating them regularly.

The message people take away from eating an apple a day is often that they should eat more apples.

The most important lesson, however, is to eat nutritious food regularly, not just apples.

“Implementation of a lifestyle change implies that a routine is followed and habits are formed.”

The term lifestyle change means that changes are made in such a way that they can be followed for a lifetime.

A healthy lifestyle includes regularly consuming nutritious foods, exercising, and getting adequate sleep.

A good routine helps us stay on track mentally and physically.

It can help make our days more positive and productive.

I finished reading the book “Think Like a Monk” this week.

In one of the chapters, Jay highlighted the importance of routine in our lives.

His thoughts on routine revolve around the acronym T.I.M.E.

It stands for Thankfulness, Insight, Meditation, and Exercise.

Thankfulness

The “Thankfulness” aspect of the T.I.M.E. routine means nothing but being grateful for everything you have.

“Gratitude turns what we have into enough.” — Anonymous

This quote underlines the transformative power of gratitude.

When we appreciate and give thanks for what we already have, our perspective shifts from scarcity to abundance.

Saying thank you is nothing new.

However, practicing regular gratitude is a challenge for many.

Focusing on the positive aspects of your life can be a powerful health habit.

Two psychologists at Harvard Medical School have conducted much of the research on gratitude.

They asked a group to write down things they were grateful for in the past week.

A second group was asked to write about everyday irritations or things they disliked.

The third group wrote about events that affected them.

After 10 weeks, the participants who wrote about their gratitude were more optimistic.

They felt better about their lives.

Surprisingly, they also exercised more.

They had fewer visits to physicians than those who focused on sources of aggravation.

Of course, studies like this one can’t prove cause and effect.

However, most studies on this topic show a correlation between gratitude and an individual’s well-being.

Insight

“The only true wisdom is in knowing you know nothing.” — Socrates

Jay Shetty suggests taking time every day to acquire knowledge.

There is nothing more encouraging than turning the pages of a good book.

As you read, you look forward to new stories, lessons, and perspectives.

A team of researchers at Cambridge College found that reading activity prevents long-term decline in cognitive function in older people.

Podcasts can be listened to anywhere, even on the move.

You can listen to them on the go.

Podcasts encourage you to keep busy instead of switching off.

It doesn’t have to be a big effort.

Set yourself achievable goals that challenge you to expand your knowledge continually.

The knowledge you gain in this way can lead to significant changes in your behavior, habits, and attitude.

Meditation

Prayer is when you talk to God. Meditation is when you’re listening. Playing the piano allows you to do both at the same time. — Kelsey Grammer

Jay Shetty encourages us to dedicate part of each morning to meditation.

The history of meditation goes back thousands of years.

It teaches the power of presence.

You become more aware of your thoughts, feelings, and reactions.

It is a technique for reducing stress and anxiety and improving concentration.

Research shows that it also helps to improve mood, promote healthy sleep patterns, and improve cognitive abilities.

Meditation is a habitual process of training the mind to focus and refocus thoughts.

The popularity of meditation is increasing as more and more people discover its health benefits.

It makes it possible to find a balance between stillness and movement.

It doesn’t require hours of silence or extensive knowledge of meditation techniques.

Simply start with a few minutes every morning.

Allow yourself to breathe, reflect, and be present in the moment.

If you continue to meditate regularly, you’ll notice a positive change in your daily life.

You’ll become more focused, patient, and compassionate.

There is no right or wrong way to do it.

The benefits may take some time to show.

Exercise

I came across this video on social media some time ago.

It can be a motivation for anyone looking to start exercising.

“If you were proud of your body at its purest form, naked in the mirror. You would have the highest level of self-confidence that no Rolex, no fillers, no Jordans, that no Ferrari can buy.”

Physical health is an integral component of Jay Shetty’s T.I.M.E. routine.

It took me a while to realize how important it is to integrate exercise into my daily routine.

I have been going to the gym regularly since the beginning of last year.

I do a weekly mixture of cardio, weightlifting, and functional training.

I usually train 4 to 6 days a week and spend an average of an hour and a half per session.

The benefits are quite evident.

I have lost 20 pounds, reduced 12% of my body fat, and lost 5% visceral fat.

However, I don’t look like an athlete yet.

I am happy that it makes me physically stronger and improves my mood immediately.

My stress and anxiety levels drop for hours during and after training.

This is the transformative power of exercise.

Regular physical activity is one of the most important things you can do for your health.

Being physically active, you can:

Improve your brain health,

Help manage weight,

Reduce the risk of disease,

Strengthen bones and muscles,

And improve your ability to do everyday activities.

It doesn’t necessarily have to be an extensive training program.

Even a short stretch or a brisk walk can make all the difference.

The key is consistency.

Exercise can be a source of strength, resilience, and overall vitality in your daily journey.

Final thoughts

Those who follow a daily routine are less stressed or anxious about what life has in store for them.

The T.I.M.E. routine reminds us that cultivating daily habits can lead to transformative changes in our lives.

It encourages us to prioritize gratitude, continuous learning, mindfulness, and physical well-being.

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