WHOOHOO! THE RESULTS ARE IN AND YOUR FUTURE IS LOOKING BRIGHT!
Grow beyond what you ever thought possible is going to happen.
Here is how…
Without a doubt, you’ll bring your bigger vision to life. You’ve got all the right ingredients for growth to happen – a big dream and the desire to take action.
Now you just need to go all in focus on the last pieces of the puzzle.
With the right tools and the best support around you, you can achieve things beyond your wildest dreams – ant this action plan will show you the steps you need to take to get there.
Let’s get started
YOUR 3 STEP ACTION PLAN
1. FOCUS ON DISCIPLINE AND CONSISTENCY
The amazing Peggy Noonan once said ”Part of courage is simple consistency.”
Setting new habits is one thing but sticking to them might be a bit challenging if you don’t have the right tools and mindset.
A Latin words ‘consistentia’ literally means ‘standing together’ or ‘firmness of matter’.
Often, we wait for the motivation to get things done – to go to the gym, prepare a healthy meal, or to go to bed on time. Not many people know that actions come before motivation.
Learning and practicing consistency is crucial if you want to lead a healthy lifestyle. There will be many temptations and easier ways which will mislead you and move you further away from your goals and dreams.
That is when-self-discipline, in other words self-control, comes to place.
Action to take:
- Taking a 5-minute action helps you get moving! Make a list of 5-minute actions that might help you move forward with your sleep and health. These small actions create momentum and usually 5 minutes on one tiny task can lead to other things.
2. When deciding on what your 5-minute daily action could be, set reasonable and realistic expectations.
3. Decide on one action at a time and start adding new actions later on.
4. Set a reminder on your phone, plan in advance and anticipate obstacles when planning on your action.
5. Reward yourself. This can be something small like having a cup of hot chocolate or taking yourself on a date.
Click here to access a free worksheet for this exercise.
2. UTILIZE LIGHT EXPOSURE TO YOUR ADVANTAGE
Lighting and how much light we get throughout the day can massively impact our sleep quality and energy levels.
Getting the right type of light at the right time is crucial for getting the most out of it and use it to our advantage.
Our eyes absorb rays with a certain wavelength and our brain transforms them into signals which then leads to release of chemical into our bodies, also known as hormones.
Ideally, we want to reach the highest levels of sleep hormone melatonin right before we go to bed and conversely, we want to reduce these amounts during the day and increase levels of hormone which is responsible for our alertness – cortisol.
So, when should you get exposed to the artificial light and when is it better to avoid it?
Action to take:
- Set a reminder on the phone to dim your lights in the evening to promote melatonin (sleep hormone) release
- Expose yourself as soon as possible after you wake up in the morning (preferably within first 30-60 minutes). You can create a nice ritual out of it and make it more pleasant- make coffee and take it on the walk with you.
- Try to avoid wearing sunglasses in the morning (this would block release of cortisol – our alertness hormone)
HOW LONG SHOULD YOU STAY OUTSIDE? (This is a recommended minimum)
- 5 minutes on a bright day
- 10 minutes on a partial cloudy day
- 30 minutes on a very cloudy day
Click here to access a free worksheet for this exercise.
3. STRESS MANAGEMENT
Stressors find us, no matter where or who we are. Some nights, sleep slips through our grasp.
Yet, there are still steps we can take – small, simple everyday actions with big effects – to help ourselves feel and function better.
Many people assume that good health. performance, well-being, and recovery come from innate talents.
For instance, maybe you have lain awake at night thinking: I guess this sleep thing is not for me. I have always been a bad sleeper.
The truth is: All of these are skills that we can learn, practice, and improve through targeted action.
Action to take:
- Practice parasympathetic activities
- Walking outside
- Moderate sun exposure
- Enjoying nature
- Low-key music
- Massage
- Deep breathing
- Laughing
- Snuggling with loved one/pet
- Yoga, slow stretching
- Easy swimming
- Hot tub or sauna
- Having sex
- Non-competitive play
- Mindfulness/Meditation
- Green tea
- Meditation
- Boosts the immune system
- Improves sleep, mood, and emotional regulation, and circadian rhythm
- Lowers blood pressure, heart rate, stress hormones, and inflammation
- Supports the development of new brain cells, neural connections, and grey matter
- Sharpens focus, mental clarity, attention, memory, and recall (even when not meditating)
- Get outside
- Being in nature lowers stress hormones and heart rate and improves mood and immunity, giving you motivation and energy to cope with your next challenge.
- Balance your exercise routine
- Exercise relieves stress by increasing blood flow, getting you outside, burning calories, and stimulating your parasympathetic nervous system.
- Most effective: a mix of intense strength training, conditioning, cardio, and low intensity recovery
- When stressors are up, decrease intense exercise; when they’re down, increase it.
- Practice self-compassion
- Ask for help/support when needed
- Get coaching if you feel stuck
- Get counselling if you feel helpless
- Know your limits, honor them
- Unplug at least once a week
Click here to access a free checklist.
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Meet Lucie
Sleep coach and a pharmacist, lover of good quality music, reading and exploring new placed and cultures. Also, a former trouble sleeper. ..
Hey you...
Thanks for taking the quiz. I am so happy you are here and I cannot wait to see you bring your brilliant future into being!
I have been on this journey for over 5 years but it has not always been fun, purposeful, or fulfilling in the slightest. In fact it has been full of ups and downs – can you relate?
I finally created a coaching program that helps stressed, overwhelmed and exhausted women, where I can help them to improve their sleep quality, after dreaming about it for years. Helping women like me and you get a restful sleep and help them achieve their dream life is what I live for.
My mission is to help women to feel energised and empowered so they can achieve all their dreams and goals and be independent human being who can rely on themselves. It is time to turn your brilliant potential into reality.
What happens next?
I have sent this 3-step action plan to your email, so that you have all the resources and links available any time you need them. I will also be sending you a free workbook to help you create effective sleep routines, form new habits, or simply get some inspiration and motivation and make so much progress over the next few months, so keep a lookout for that!
To your restful nights and
bright future,
Lucie
