Saturday Success: simpler mental health, Simon Sinek & blue zone living for you
Making life & money work for you.
Welcome back to the Saturday Success Series email!
This week we have:
Master Yourself: A simpler solution to mental health
Master Your Money: Simon Sinek quote
The Weekly Special: Blue Zone Living for Everyday People
The goal here is maximum value, so let’s get to it.
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Master Yourself
Most of our mental illness issues are self-inflicted, just like our physical illness issues.
Don’t get mad at me for telling the truth.
I was diagnosed with depression and anxiety in my teens. I’ll still suffer from bouts of both if I’m not diligent in my mental healthcare routine.
Notice how in modern times our rates of heart disease, diabetes and cancer are higher than ever? Same with depression, anxiety and dementia.
Mental health is actually a lot like physical health.
Some things you can’t control, but a lot you can.
Which leads us to a simple conclusion: You need to take care of your mental health the same way you would your physical health.
Don’t reach for prescription drugs when you can do it yourself.
You know you shouldn’t feed your body a ton of doughnuts. So why would you feed your mind a bunch of negative news?
If you take anything away from this article I hope it’s a deep understanding that behavior changes mindset, not the other way around.
Here are some ways to take care of yourself:
Quality sleep
Reading positive books/articles and ignoring the news
Positive thinking/reframing
Personal responsibility and killing the victim in yourself
A good diet
Socializing with the right people
Daily exercise
Meditation
Hydration
Practice gratitude every morning and before bed
Go to therapy and talk it out, find solutions to your problems
Try those things before you decide you need pills.
Because all pills do is mask the symptoms. They don’t treat the root cause of your uneasiness.
I want you to rip out the roots of your mental health issues.
Master Your Money
“People don’t buy what you do; they buy why you do it.” - Simon Sinek
I’m of a slightly different mindset here.
People don’t really care why you’re doing what you’re doing.
They care about how you can help them.
But you need to have a why to care about.
And it’s not just money.
Money is simply a tool to reach your real goals.
Your ‘whys’ are deeper than dollars.
Weekly Special
Blue Zone Living for Everyday People
You may or may not be familiar with Blue Zones. If you’re not, Blue Zones are pockets where people live to be not just very old, but also very healthy and active (aka youthful) well into their 90s.
They’re what I call successfully old.
Most Americans die in their 70s after 10–20 years of limited physical mobility and mental acuity.
Why?
Probably because we eat a lot, move a little and stress over everything. We also tend to be more independent and less inclined to rely on our social ties.
Blue Zoners do it all differently. They do it better.
Here’s what they do and how you can replicate it.
They Move Throughout the Day
Not triathlons. Not bodybuilding. Movement.
The successfully old don’t get addicted to exercise. They’re moderates in almost every way.
A nice blend of lots of natural daily movement.
How I do it
Lots of walking
Some sprinting
Moderate weight lifting
Sprinkle in bodyweight/banded work & yoga
They Eat Meals in Moderation
They don’t eat to excess (there’s moderation again) and it’s mostly plant based.
You see a lot of veggies and a lot of healthy fats. Which are, unsurprisingly, the two foods you never hear getting lit up by nutritionists. Nutritionists will debate protein, grains, vegan diets, etc. But never veggies and healthy fats.
How I do it
Intermittent fasting. My eating window is 12/1 until 6/7.
At least 5 servings of veggies/fruits per day.
Plenty of healthy fats (nuts, avocado, salmon, olive oil, etc.).
They Socialize and Belong
Almost all Blue Zoners have an emphasis on family, friends and faith.
They understand the importance of social creatures actually being social.
How I do it
Have dinner as a family. We shoot for 5 nights per week. I want to hear what my kids are doing with their days.
Touch base with friends regularly. I call or text a friend daily.
Plan social events. Looking for 4 socializing evenings per month.
Have date nights with my partner. We aim for 2 a month.
They Manage Their Stress
Blue Zoners have figured out how to chill. They know how to say no to things that don’t serve them. They know how to not let stress build up.
And they know how to relax- whether it be naps, prayer, or happy hour.
How I do it
Morning meditation. I started with 5 minutes per day. Now I’m at 10.
Afternoon power nap. 15–20 minutes, no longer.
Built in winddown time. If you don’t schedule it, it won’t happen. I’m screen free from 6–7 every morning and 9pm until bed every night.
7 hours of sleep per night, usually around the same time. I’m in the 10:30/11–6/6:30 range.
Thanks for reading! If you found this valuable, please share with someone who could use it. See you next Saturday!
FREE resources to 20x your life. Updated periodically. Grab ‘em here: CAIT MACK.
Here’s a picture of how we started our week. Introducing our kids to the great movies of the 90s! Have a great upcoming week!
Little Giants is an incredible movie! And great overall update once again Cait. Thank you!