Creating Balance in Your Life

There is very little in our world that naturally encourages us to find balance. Everything is competing for our attention in one way or another. So, if we are not intentionally creating space for ourselves to engage in a variety of activities that support our wellbeing, we will likely never find it. This list of research-backed topics is meant to help you think about aspects of your life that could use more attention in order to feel a deeper sense of overall balance.

Creativity

• Spend 20 minutes per day doing some form of artistic expression -- you pick the method and medium. You don’t have to be good at it to gain the benefits of doing it! Here’s a few ideas:

  • Cooking

  • Writing

  • Doodling

  • Sculpting

  • Dancing

• Attend or participate in one event per month. Here’s a few ideas:

  • Art exhibit

  • Concert

  • Poetry reading

Meditation

• Deep breathing can regulate your nervous system to bring calm and clarity. Try one of these methods in repetition for 5 minutes once per day.

  • Physiological Sighing (max inhale via the nose, then another short nasal inhale, then full exhale to lungs empty via the mouth).

  • Triangle (inhale for 4 seconds, hold for 7, exhale for 8).

  • Square (inhale, hold, exhale, hold, all for 7 seconds).

• Try guided meditations on the app Insight Timer -- many of them are free!

Movement

• Spend 20 minutes per day doing meaningful movement. Here’s a few ideas:

  • Walking

  • Swimming

  • Lifting weights

  • Yoga

  • Dancing

  • Climbing

Nature

• Find ways to experience “awe” in nature at least once per week.

• “Nature bathe“ or “touch grass“ -- whatever you want to call it, try to once per day.

• Water-based activities have been found to be highly therapeutic.

Nutrition

• When you notice a change in your focus or thinking, consider having a snack & water.

• “Eat food, not too much, mostly plants.” - Michael Pollan

• Avoid caffeine after 12 pm.

Sleep

• Keep to a schedule, even on weekends.

• Follow a bedtime routine or ritual. (E.g. brush teeth, wash face, read, get in bed)

• If you can’t sleep after 15 minutes, get up and journal or read.

• In the morning, turn on bright lights. Go outside and see the sun before 10 am.

Social

• Take a walk and chat with a trusted person in your life.

• Plan something fun and “low stakes” to do with others once a week. (E.g. bowling, mini golf, hiking, visiting museums, etc.)

• Cultivating authentic relationships relies on vulnerability and reciprocity.

Work

• Find work that aligns with your core beliefs and values.

• Meaningful work is essential in life. Your career ought to be either (a) directly related to your sense of purpose in life or (b) support and enable you to pursue your purpose when outside of work. This will likely change over time.

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"The more you can engage in activities that make you feel good, the more resilient you become to stress." - Andrew Huberman

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There is a lot more to be said about all of these topics. It can be helpful to explore how they relate specifically to you and impact your life. Reach out when you're ready to start your therapy journey.

- Stefan