"Taking care of yourself makes you stronger for everyone in your life... including yourself."
Kelly Rudolph, Author & Life Coach
In today’s fast-paced world, many of us are focused on achieving success—be it in our careers, relationships, or personal growth. We constantly chase after goals, pushing ourselves to do more, be more, and achieve more. However, amid this hustle, one crucial factor is often overlooked: do we have a healthy baseline from which to operate, which provides the energy and resilience to actualise our goals? If not, we might be out of steam before we have even started.
Our mental and physical health serves as the foundation for everything we do. Think of it as the engine of a car—if the engine is not in optimal condition, the car won’t run efficiently, no matter how well-designed it is. Similarly, when our bodies and minds are not in a well-resourced state, even the most meticulously planned goals can feel overwhelming or unattainable.
Below we explore the importance of having a healthy baseline further. I invite you to take a pause with your favourite brew, to read and reflect on the following information and perhaps see where you might take some positive action towards improving your own baseline.
1. Why we need a strong foundation.
The first step toward achieving long-term success and well-being is understanding that our baseline health matters significantly. Our baseline health is the state in which our bodies and minds are functioning when we are not actively pursuing goals. It includes factors such as sleep quality, nutrition, physical fitness, emotional resilience, and mental clarity. These elements provide the energy, motivation, and focus necessary to achieve any goal.
Research shows that when we are well-rested, eating nutritious food, and exercising regularly, our brains work more efficiently. Mental clarity improves, decision-making becomes sharper, and emotional resilience strengthens. This is not merely anecdotal; numerous studies support the idea that good physical health has direct benefits for cognitive function. For example, a study published in The Lancet found that physical activity can improve mental health by reducing symptoms of depression and anxiety.
2. Boosting productivity with physical and mental health improvements.
When we are operating from a depleted state—whether mentally exhausted or physically drained—our ability to concentrate and perform tasks diminishes. If our bodies are not well-resourced, even simple tasks can feel burdensome, and productivity suffers. Without the energy to keep up, we end up procrastinating or burning out rather than making steady progress.
A key component of high productivity is sustained energy. By regularly engaging in physical activity, we increase our cardiovascular health and improve our energy levels. Exercise has been shown to increase the production of endorphins, chemicals in the brain that elevate mood and energy levels. This, in turn, helps to stay focused and complete tasks with greater efficiency. According to a study in Psychology Today, regular physical exercise not only strengthens the body but also enhances brain function, fostering better cognitive abilities like memory, concentration, and learning.
Moreover, mental health plays a crucial role in managing stress and anxiety, which are often detrimental to productivity. When you are not weighed down by constant worries, your mind is free to think creatively and logically. Mindfulness and other mental health practices, such as therapy or meditation, can significantly improve our capacity to remain calm and focused under pressure, which directly enhances our productivity. For example, a study in The Journal of Occupational Health Psychology found that mindfulness meditation increased focus and reduced burnout in the workplace.
3. Achieving more joy and energy in life.
When our mental and physical health is optimised, we feel a greater sense of vitality and joy in life. Imagine waking up in the morning feeling energised, mentally clear, and emotionally balanced. These are the conditions under which life goals seem achievable, and the pursuit of them becomes much more fulfilling.
When we focus on improving our baseline health, we create an upward spiral. Good health leads to better mood and energy levels, which increases our motivation and capacity to work towards our goals. This positive feedback loop contributes to an overall sense of satisfaction and joy, as we begin to see the tangible rewards of our efforts.
Additionally, when we make self-care a priority, it prevents burnout and allows us to sustain our efforts over the long term. Without a solid health foundation, we may initially experience bursts of productivity but then face emotional or physical exhaustion, which hampers our long-term success. By taking care of our bodies and minds, we ensure that we have the endurance to continue working towards our goals with enthusiasm.
4. Practical steps to assess and improve your baseline health.
Start with Self-Assessment: Begin by evaluating your current state of physical and mental health. Are you getting enough sleep? How is your energy level throughout the day? Are you physically active? Do you feel mentally clear and focused, or are you often distracted or anxious? Assessing these aspects of your health can help you understand where improvements are needed.
Prioritise Sleep: Sleep is a cornerstone of good mental and physical health. Aim for 7-9 hours of quality sleep each night, or whatever your optimal hours of sleep are, to improve cognitive function, emotional stability, and overall well-being.
Eat Well and Hydrate: Nutrition plays a major role in both physical and mental health. Eating a balanced diet rich in whole foods can provide you with sustained energy. Proper hydration is also essential for mental clarity and physical vitality.
Exercise Regularly: Aim for at least 150 minutes of moderate-intensity exercise per week. This can include walking, running, cycling, strength training of having a dance in your kitchen. Moving your body regularly throughout the day not only improves physical health but also enhances mood and mental clarity.
Engage in Mental Health Practices: Practices like mindfulness, meditation, journaling, or speaking with a therapist can help improve mental health by reducing stress and increasing emotional resilience. Regularly engaging in these practices will enhance your ability to focus and stay calm, even when life gets challenging.
Conclusion
In the quest to achieve our life goals, it’s easy to overlook the importance of starting with a healthy baseline. However, investing time and energy into improving our mental and physical health allows us to work more efficiently, productively, and joyfully. A well-resourced body and mind create the optimal conditions for success, enabling us to approach our goals with energy, clarity, and purpose.
So, before you set your sights on your next big goal, take a moment to assess your health. Invest in it, nurture it, and watch as your ability to achieve your dreams skyrockets — and enjoy the journey!
References:
• Brosse, A. L., Sheets, E. S., Lett, H. S., & Blumenthal, J. A. (2002). Exercise and the treatment of clinical depression in adults. The Lancet, 360(9338), 631–634. https://doi.org/10.1016/S0140-6736(02)09658-6
• Dinan, T. G., & Sweeney, C. (2016). The gut-brain connection: Implications for depression. Psychology Today. https://www.psychologytoday.com/us/articles
• Zeidan, F., Johnson, S. K., Diamond, B. J., & David, Z. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Journal of Occupational Health Psychology, 15(3), 174–184. https://doi.org/10.1037/a0018778
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