There’s a cycle I see people get caught in all the time – and it makes staying on track with workouts and nutrition super difficult.
Here’s how one of my clients, Josh, put it:
“Things get super challenging (work/home/etc.) > less time > don’t get self care (time alone, workouts, etc.) > lower mood > makes things even more challenging > makes self care even less likely to happen > even lower mood > and so on.”
I know I can relate! 🙋♂️
Here’s the thing, often, people in these situations say: “I just need more motivation”, when what they need is more bandwidth.
That’s where something we call the Nourishment Menu comes in.
What’s a Nourishment Menu?
A Nourishment Menu is a list of things that help you feel restored – even just a little bit – physically, mentally or emotionally.
Think of activities like: reading, listening to music, taking a walk outside, talking to a friend, decluttering your desk, preparing a meal, stretching, etc.
The goal is to pick one action item off of the menu each day to put a little bit of energy back in your battery.
When you’re stressed out and feeling drained, proactively practicing self-care helps build a bit of momentum, consistency and mental space.
I’ve seen it make a HUGE difference for the people I coach through the different challenging periods in life: becoming new parents, job transitions, relationship stress, you name it.
We clear the calendar for a few weeks and focus ONLY on completing a self-care item each day. They look at their menu and pick the one that works for them that day.
Then, as soon as they have their feet under them, we’re able to build more specific fitness routines that they can actually stick to without feeling like they’re drowning.
Obviously, a Nourishment Menu doesn’t immediately fix everything – but it does give you a bit of breathing room.
And without that bandwidth, it’s like you’re trying to build a house (your fitness habits) when the foundation is on fire.
Four mistakes people make with self-care
While you’re building your own Nourishment Menu, make sure to watch out for these common mistakes I see people make.
1) Having too narrow of a list. I think this graphic says it perfectly:
Consistency is dependent on flexibility. Having more options at your disposal is a good thing!
2) Relying on “once-in-a-while” tactics.
For example, a massage feels wonderful, but since it’s not something you have access to regularly, it serves as an awesome bonus rather than a main menu item.
3) Confusing self-care with letting yourself off the hook
Self care is NOT about letting yourself off the hook. It’s about taking care of yourself so you can stay in the game.
Sure, sometimes the right answer is to Netflix and chill.
But more often than not, self-care LOOKS like doing the hard thing: going to bed early, squeezing in that short workout, etc.
4) Discounting self care as too “woo woo”
If you’re struggling to take the idea of self-care seriously, try thinking of it as system maintenance instead. 🤖
I choose you, Pikachu!
The new Pokemon game (Pokemon Legends: Z to A) launches today. As a huge Pokemon fan myself, it just so happens that one of my favorite variations of the nourishment menu fits right in! My client Liz came up with the idea to theme her list after her favorite Pokemon. It made it feel fun, approachable, and a little less serious (which can be helpful when things are stressful!) For example, Snorlax represents getting more sleep, Leafeon is time outdoors, Machamp is lifting weights, etc. How cool is that? 😃
Click through to see some more examples!
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Now I’d like to hear from you!
- What are ways you can proactively practice self-care (system maintenance) this week?
- What items are on your personal Nourishment Menu?
You’ve got this! 💪
-Matt
P.S. If you’re looking for a coach who takes you as a WHOLE person into account, then look no further! Now is a great time to see if Nerd Fitness Coaching is right for you while you can still lock in our legacy rates. 😃
