I did some 1:1 coaching last week.
For context, this client has been doing great health-wise. But despite his exercise and diet, his blood pressure was steadily climbing. And we knew the cause.
His shift is from 1pm to 10pm.
After work, he needs to relax, unwind, and prepare for bed. Next thing, it’s 2am and he’s just getting to sleep.
When we wanted to figure out what to do, it was quiet.
We both just sat there awkwardly.
He said
“Coach, I have no choice.”
“I have to work late, and it’s affecting my sleep.”
We All Have to Make Compromises
It doesn’t have to be for work.
Caring for a child, supporting a family member, or handling unexpected life events can impose strict non-negotiables in our lives.
And these situations cannot be resolved immediately. So we will have to figure out something for our health right now, even if it’s “suboptimal.”
What can we do in these “forced suboptimal” health situations?
Let’s establish your values.
- There’s work you need to do. (whether for a job, for family, or something else)
- If we dig deeper, you do it because you value that work.
- Finally, you also value your health (since you’re reading this).
These are all important, here’s what you get to do now.
Given that you want to take care of your health, you need to think creatively:
What’s the area that I do have control in, and where I can make one single decisive action for my health.
For example,
- I have to sleep late, but I can ensure my sleep environment is the best by using blackout curtains and keeping the room cool.
- I can’t control my work hours, but I can take short, effective breaks to de-stress.
- I can’t avoid late nights, but I can establish a consistent bedtime routine that signals my body it’s time to sleep, helping me unwind faster.
And now this becomes non-negotiable.
Create a non-negotiable for your health like you do for work.
Forced Compromises Lead to Clear Actions and Less Overthinking.
This is what happened for me.
When our baby girl arrived, I had to free up a lot of time on my schedule. Most of it is spent on childcare now.
But where do I have control?
Before our baby wakes up at 7am, I have the morning time to do whatever I want.
And for a while I used it to get extra work done.
But now, I’ve shifted to making that my workout time. Whether I walk, jog, lift weights, or stretch- that’s when it has to happen.
That’s non-negotiable.
If I don’t do it before 7am, it won’t happen today.
And surprisingly that has given me mental freedom. Now I don’t have to think about when to do it or whether to wake up early.
If I want to workout, I have one choice.
And because I have one choice, I put my focus on making it happen.
Take Charge of Your Health
Here’s my challenge to you
Identify Your Non-Negotiables:
What are the fixed demands in your life that you can’t change?
Acknowledge and accept them, such as late-night work hours, childcare responsibilities, or supporting a family member.
Find Your Control Zone:
Identify the areas of your life where you have control.
It includes setting a bedtime routine, optimizing your sleep environment, and scheduling short breaks.
Set Your Health Non-Negotiables:
Prioritize health habits like morning workouts, nutritious meals, and daily meditation, just as you prioritize work meetings or your family’s needs