Core 4

• When we are awake we need to drink two litres of water per day.
• Two litres of water equates roughly to five glasses of water (or four pint glasses).
• If you are awake for sixteen hours (and you should be), you should be able to find the time to drink five glasses of water.
• By staying hydrated, every cell in your body works more efficiently – which, by definition, makes you a better person.

Nutrition

• We need to have a healthy, balanced and nutritional diet.
• Nutrition, by definition, contributes to health and/or growth.
• If you know what you are eating on a consistent basis is not contributing to your health and/or growth, please stop eating that stuff and instead replace it with a healthier alternative.
• It is very much in our interest. As the old adage states – we are what we eat.

• Every night we need to sleep for eight hours (either continuously, or in two four-hour blocks).
• When we are asleep our minds and bodies are resting, recovering, growing and developing.
• Without adequate rest, we will be forced to operate at a sub-optimum level of personal performance; we will have lower concentration, we will be more vulnerable to the effects of stress and we will experience stunted physical and mental development.
• If we want to be the best version of ourselves we need to sleep - it’s as simple as that.

Tips for good sleep hygiene:

• Enforce a personal Digital Sunset (no technology after sunset)
• Meditate for 20 minutes every night
• Read a novel in bed before sleeping
• Do not drink any coffee after lunch (caffeine can stay in your system for up to 9 hours)
• Exercise daily
• Develop strong bookend rituals to your day (morning/evening)
• Make your bedroom as comfortable and as conducive to sleep as possible (make it a sanctuary)
• Get 1 hour of fresh air daily
• Buy an analog alarm clock (do not use your phone!)

Nothing but ❤️