habit

9 - Use 5 rules to improve your eating habits, health, and brain power by Paul Solt

Change your eating habits to promote clearer thinking and focus at work or at home. Use these 5 rules to guide your next meal throughout the day.

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Daily Rules (habits)

  1. Eat veggies and fruit before carbs, meats, fried food, etc.
  2. Drink water not soda/juice
  3. Drink coffee black
    1. Easier with better coffee – i.e.: freshly roasted, freshly ground, and pour over (chemex or hario v60)
    2. I have an upcoming iPhone/Apple Watch app for amazing coffee brewing
  4. Walk more (5,000 steps a day goal)
    1. Meditative after speed walking for 10 minutes
    2. More creative thoughts and ideas flow after walking
  5. Prepare lunch/snacks at night or in the morning
    1. A friend or family member makes it less work and easier to start

I lost 20 lbs in one year

I've lost around 20 pounds by focusing on what I eat and preparing better meals for breakfast and dinner.

Eating veggies and fruit in the mornings and for lunch helps me avoid the food coma that I used to suffer from and allows me to focus better on my creative work.

I cut out most dairy during the day (cheese at night) so that my throat doesn't get gunky – which allows me to record with less effort and less takes (usually a single take for my videos or audio productions).

Next Time

Get the scoop on my book recommendation for April 2015 and why you need to read it (as it pertains to apps + sales on Kickstarter).

Connect

  • Follow me or ask a question on Twitter: @PaulSolt
  • Do you want my daily smoothie recipe (vitamix)?

6 - Stupid simple habits to automate by Paul Solt

Habits allow you to automate some of your daily thinking and can give you more time to focus on the things that matter most. Health, fitness, family, and productivity.

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  1. Rate this podcast in iTunes
  2. Season 1: Tuesday and Thursday episodes

Simple Habit Ideas

Here's a list of habits you can start. I was inspired to start push-ups because of James Clear.

  1. Flossing 2 teeth
    1. Grab my attention: “Floss the teeth you want to keep” - Dentist
  2. Push ups: 70 and 1 more each day (2 months)
    1. Rock climbing strength
  3. Walking 5,000 steps
    1. Goal: 10,000 steps
    2. Health Mate app: https://itunes.apple.com/app/id542701020
    3. Withings Wireless scale $99 (recommended): http://www.withings.com/us/ws-30.html
    4. Withings Wireless Fat scale $149 (fat analyzer isn't a feature I really wanted): http://www.withings.com/us/smart-body-analyzer.html
  4. Reading 5 pages a day
    1. Too easy, why even bother? Don't listen to the negative people, just do it.
    2. Easy to keep going after you start
  5. Eat more vegetables and fruit (my mom's a dietitian)
    1. My eating rule: only eat high calorie, meat, or carb heavy foods after vegetables + fruit (I'm down 7 pounds in 2015, 20 pounds from 2014)
    2. My Lunch + breakfast are mostly vegetarian because of this habit
  6. Next time you procrastinate a paper, blog post, or assignment – start a timer for 2 minutes and write something
  7. Starting is always the hardest part – make it so easy that’s stupid simple to start.

How to start a habit

  1. gather any resources, books, items you need (prepare and plan)
  2. Set them aside or in a pile for you to use without thinking (make it easy)
  3. Example 1: I bought new shoes and socks as a reward for walking more
  4. Example 2: I cut fruit and vegetables each morning to encourage myself to eat more fruit and vegetables each day (it really helps with audio recordings and prevents energy crashes)

Next time

  1. Special episode on Friday, April 10th (Apple Watch hands-on + Macbook)
  2. My reading list and books for creative people next Tuesday

Your Turn

What's your favorite habit? Comment below or post it on iTunes in your review (every star helps!).