The virtuous cycle of exercise and sleep

One of the best virtuous circles. One of my more surprising recent reads has been Novak Djokovic’s Serve to Win about diet, discipline, going gluten-free and physical and mental excellence. The guy certainly knows about excellence and it was neat to learn his philosophy on eating — the book contains recipes — and taking care of yourself including some serious respect for sleep. This sketchplanation is just one of the reason’s why. Since reading it I’ve put an alarm on every night to remind me to respect sleep. Night!

HT: P Baer

Published 30 Jun 2016

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5 Ways to Wellbeing

Isometric projection

The "virtuous cycle" of Amazon and Uber illustration: closed loop flow diagrams demonstrate the effect of growth on factors like demand, price and service for Amazon and Uber.

The ‘Virtuous Cycles’ of Amazon and Uber

Benefits to you from getting started

Sell painkillers, not vitamins illustration: showing two stores, one for vitamins with just one customer and vague future benefits, next to a busy store selling painkillers with a queue of people seeking "relief now!"

Painkillers and vitamins

Solvitur ambulando

The five ways to wellbeing are five simple, evidence-based ways to improve mental capital and mental wellbeing throughout life. What are the 5 ways to wellbeing? Developed by the New Economics Foundation, the 5 ways to wellbeing are: Connect With the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day. Be active Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity you enjoy and that suits your level of mobility and fitness. Take notice Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you. Keep learning Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. Learning new things will make you more confident as well as being fun. Give Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you. What Works Wellbeing has a neat post on how the UK compares to other European countries on the 5 ways to wellbeing and how they are affected by age, gender and other factors: 5 ways to wellbeing in the UK. Curious? Evidence for the 5 ways from the New Economics Foundation (pdf). Also, in doing this sketch, it’s quite clear that parks are awesome for wellbeing. Also see: Forest bathing The 3-Day effect If this isn't nice, I don't know what is If money doesn't make you happy, you're not spending it right Languishing…The five ways to wellbeing are five simple, evidence-based ways to improve mental capital and mental wellbeing throughout life. What are the 5 ways to wellbeing? Developed by the New Economics Foundation, the 5 ways to wellbeing are: Connect With the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day. Be active Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity you enjoy and that suits your level of mobility and fitness. Take notice Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you. Keep learning Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. Learning new things will make you more confident as well as being fun. Give Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you. What Works Wellbeing has a neat post on how the UK compares to other European countries on the 5 ways to wellbeing and how they are affected by age, gender and other factors: 5 ways to wellbeing in the UK. Curious? Evidence for the 5 ways from the New Economics Foundation (pdf). Also, in doing this sketch, it’s quite clear that parks are awesome for wellbeing. Also see: Forest bathing The 3-Day effect If this isn't nice, I don't know what is If money doesn't make you happy, you're not spending it right Languishing

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