Rest, Review, Repeat: How to Sustain Long-Term Growth
Hi Team,
In our learning journeys, an important factor to ensure consistency is that when we have the opportunity to rest, we use this time to recharge our metaphorical batteries to keep going. Ensuring that we keep this balance will be the way to consistently achieve our long-term goals. These tips will help you to actively rest and feel ready to keep pursuing your goals:
Digital Detox
Planning any sort of digital detox is important for our rest. Whilst technology can be a very useful tool in our learning, taking time away from screens and devices can be highly rewarding.
To do this, try to schedule shorter digital detoxes across the week, with a minimum of at least 30 minutes away from your technology each week. Use this time to try activities like reading books, journaling or going for walks. Make sure to reflect on how this time away from technology impacts your mood, focus and creativity.
Diet & Exercise
When we are looking to stay at peak levels for learning, we must prioritise diet and exercise. This begins with staying hydrated across the day, which is essential for maintaining mental clarity and physical health. In terms of your diet, seek advice on the best laid plans for your personal goals, but a mentality I take is to avoid processed foods as much as possible. Brain foods such as avocados, blueberries, green leafy vegetables & oily fish are ones to add onto your menu, if they are not there already.
The other aspect is to keep active, aiming for at least twenty minutes of movement per day. If you are just beginning, this can take the form of a brisk walk, but cater this to your own fitness levels. The key is to push ourselves, get a sweat on and keep our bodies moving. In particular, look to incorporate daily mobility, which can be through stretching, Yoga or Pilates, as this helps to prevent tightness.
Review & Re-Assess
Take a moment to review your learning journey. This is a habit that should be done at least once a week. The questions to ask; Are your goals still the same, or do they need adjusting? Are you still on track with your targets? Are there changes you can make to be helping you reach your goals?
Go back through your SMART goal planning and check-in on each level. It is okay if some items have changed, as this is all a part of the process. The important part is to adapt and re-set for the week ahead. Remember to focus on breaking down larger goals into weekly or daily actions, to keep motivation high and focus on the small wins.
Breathe
Engaging in breathing exercises is a great way to calm our mind and help with any stress that has accumulated. Pair breathing with visualisation techniques to reinforce a positive mindset. Breathing can be done at any time and I particularly like to incorporate this into walks. For a great breathing method, I use the 4-7-8 breathing method. This works by breathing in for 4 seconds, holding that breath for 7 seconds and then exhaling for 8 seconds. I would advise that you set a timer for at least one minute with this technique.
Be Social & Talk
The final tip for recharging your learning batteries comes from the power of being social. This comes from engaging with friends and other people, taking part in meaningful conversations about your shared experiences. This can come in the form of your learning experiences and it is also crucial that we engage in active listening to deepen understanding.
If you are unsure where to start in widening your social pool, look online for learning communities or study groups, where you can put this into practice. As members of this group, be sure to share your thoughts openly and take the time to listen to others, offering support where needed.
Closing Remarks
For anyone looking to have a consistent learning journey, it is crucial that you find your ways of recharging your batteries. Consider how the practices we have mentioned can fit into your lifestyle and give them a try. Make sure that your desire for self-improvement is balanced with self-compassion and remember that consistent reflection, with small adjustments are key to long-term growth.
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