References

Francis H, Stevenson R. The longer-term impacts of Western diet on human cognition and the brain. Appetite. 2013; 63:119-128 https://doi.org/10.1016/j.appet.2012.12.018

Gangwisch JE, Heymsfield SB, Boden-Albala B Short sleep duration as a risk factor for hypertension: analyses of the first National Health and Nutrition Examination Survey. Hypertension. 2006; 47:(5)833-839 https://doi.org/10.1161/01.HYP.0000217362.34748.e0

Killgore WDS, Balkin TJ, Wesensten NJ. Impaired decision making following 49 h of sleep deprivation. J Sleep Res. 2006; 15:(1)7-13 https://doi.org/10.1111/j.1365-2869.2006.00487.x

Penedo FJ, Dahn JR. Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Curr Opin Psychiatry. 2005; 18:(2)189-193

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Getting the basics right to guarantee the success of your brand

02 June 2019
Branding Matters
02 June 2019
Volume 8 · Issue 5

Abstract

The single most valuable asset your business has is you, and it is essential that you are performing consistently and at a high level. In this article, Jason Ratcliffe discusses why self-care and self-discipline are key to having the right mindset to growing your brand

Bruce Lee, one of the greatest martial artists in the world, always got 8 hours sleep each night and had time for his family, yet he was incredibly productive. He would wake up at 7 am each morning, go for a jog and use it as a time for reflection. Afterwards, he would have breakfast with his family and spend time with them. Up to 4 pm, he would focus on teaching, scriptwriting and personal development, followed by intense personal training for 90 minutes. He would then spend some more time with his family, followed by time with his in philosophical conversation with his students, before carrying out other personal development activities before bedtime at 11 pm.

Every waking moment was spent on personal development and growing personal relationships—he didn't watch TV or spend time grazing social media. Tragically, Lee passed away at the age 32, but by that time had appeared in 31 movies, become a master of several martial arts and created an enduring legacy.

Developing self-discipline

Can you say the same about your routine? Perhaps not, but you can apply the same self-discipline that Lee had to certain aspects of your daily routine. Simply put, self-discipline is the assurance that when you give yourself an order, you will follow it through. The reality is that most people don't. They have diets they give up on, personal goals they don't meet and dream of all the things they're going to do one day, but never get around to doing them.

The only thing holding you back is you. We are all used to making excuses as to why we cannot succeed, such as blaming a lack of opportunity, lack of time, or circumstances that are holding us back. However, many of us do not even get the basics right for achieving those higher goals. This article will discuss the fundamentals that the body and mind need to improve performance.

Sleep

A lack of sleep impacts cognition, so one of the most important things a person can do to improve their performance is ensure that they are getting enough sleep. A lack of sleep will result in decreased alertness and slower ability to respond. Creativity, innovation and emotional intelligence will also be impacted (Killgore et al, 2006). Furthermore, there are links to damage to physical health too. Studies have shown that those with sleep deprivation have a higher rate of hypertension and other cardiac issues (Gangswisch et al, 2006), as well as higher cases of type 2 diabetes (Shigiyama et al, 2018).

Some people believe that too much sleep is a sign of laziness or a lack of self-discipline, but the evidence is clear–making time to get enough sleep is essential to health and wellbeing. Below are some ‘sleep hygiene’ tips that may be useful to those who struggle in this area.

  • Increase light exposure during the day and decrease blue light exposure at night. Your body's circadian rhythm is linked to how much light it receives. Therefore, it is important to get good exposure to the sun during the day. Conversely, too much blue light from phones, tablets and laptops can also affect sleep patterns. On many devices, users can switch to night mode, which reduces the amount of blue light emitted.
  • Avoid eating/drinking alcohol late at night. Alcohol increases the symptoms of sleep apnoea, and both eating and drinking alcohol before bed can lead to indigestion and sleep problems.
  • Establish a relaxing pre-sleep routine. Do something calming and quiet, like reading a book, or having a bath or shower, and stick to a regular schedule where possible. Make sure you have a good mattress and bedding, as this will impact sleep quality.

    • Movement

    Getting enough exercise will help with sleep, but will also improve all aspects of health and wellbeing. A recent literature review found that regular and moderate exercise lowers the risk of heart disease, diabetes, obesity and certain cancers (Penedo et al, 2005). In terms of mental health, exercise enhances mood and can help to reduce anxiety and depression. Having a thorough exercise regime is ideal, but these tips will help you to start right now:

  • Take the stairs and walk more. Both are natural ways of getting some exercise. If it's cold, do it anyway, as this will help you increase your self-discipline.
  • Get a fitness band. If you are planning on increasing your movement, you might want to measure it to find out how you're doing. Alternatively, some mobile phone apps will also help to record activity levels.
  • When you take a break at work, go for a walk. It is easy to use the opportunity to catch up on social media or reply to messages, but taking the time to get out and go for a walk will give you the opportunity to get some light exercise, as well as allowing you to take a real physical and mental break from your work.
    • Poor diets affect the mind as well as the body. Eating a rainbow diet can help to ensure you are getting all the nutrients your body needs

    Nutrition

    It is no secret that unhealthy eating habits leads to obesity and other health conditions. However, a poor diet won't only affect the body, it can also have a detrimental impact on the brain. One study showed that people who ate more saturated fats, such as red meat and butter, performed less well on memory and thinking tests (Francis et al, 2013). Here are some reminders about improving your diet.

  • Eat more fruit and vegetables: both are less calorie dense, so will fill you up without adding too many calories. Eating a rainbow diet can help ensure you are getting all the nutrients your body needs.
  • Choose low-fat milk: milk is a good source of vitamin D which keeps your bones strong, and low-fat milk helps avoid increasing your calories.
  • Eat lean/white meats: poultry is a better source of protein than red meat.

    • Mindfulness

    Mindfulness is about improving understanding of how the mind works; it helps to improve perception, coping skills and reduces negative emotions. Being mindful can improve job satisfaction and help to reduce emotional exhaustion. Here are a few tips to get started.

  • Meditate: it isn't difficult to do and can be easily added to a daily routine. Slow your breathing and clear your head by counting your breaths. If you're stuck having to wait in a queue, you can practice this technique there too. Mobile phone apps such as Headspace can help with learning how to meditate.
  • Avoid multitasking: single out one activity or task and focus on it. You will be less prone to making mistakes, and more efficient.
  • Eat mindfully: remove distractions while eating and enjoy your food. Notice how it smells and take time chewing it to really enjoy its taste.

    • Summary

    The key to success for your brand is setting goals and sticking to them. However, for you to have the self-discipline you need to succeed, you need to start with yourself. Sleep well, keep active, eat well and make time to be mindful.