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This morning was a rough one.

I woke up parched and groggy, feeling both physically and mentally fuzzy after a night out with friends.

We went to a singer-songwriter showcase at a little bar in North Portland. The beer was hoppy, and the acoustic guitars sang out in accompaniment to their strummers. The crowd, a combination of bar regulars and friends of the performers, glowed with the perfect blend of good-time raucousness and contemplative listening.

Did I mention the hoppy beer?

Needless to say I stayed out past my bedtime. Way past.

Which brings me back to this morning. I was spent, beat, exhausted. I skipped my morning yoga and meditation.

Which only made the funk last that much longer.

After years of trial and error, reading and research, I still sometimes have a hard time with sticking to my own program.

But it’s absolutely critical.

There are a lot of different things you can do become happy, successful, and sustainable. Activities, exercises, books to read, projects to take on. There are goals to be set, metrics to be tracked, experiments to try…

But it all builds on a core foundation: You.

So in order to get the most out of anything else that you do, it’s important to focus first on your own core strength.

I’m not talking physical strength, though that’s important, too. I’m talking about mental and emotional strength and resiliency. Building yours is one of the most important things you can do for yourself, but it often gets overlooked in the pursuit of more specific goals.

How do you build your core mental muscles? It’s easy! just add these 4 core practices to your daily life:

  1. Mindfulness
  2. Gratitude
  3. Grit
  4. Time in nature

That’s it!

(And two of those, Grit and Mindfulness, were sorely missing for me this morning!)

Ok, so it’s easier said than done. How do you cultivate mindfulness? Gratitude for what? What the heck is grit, anyway? And for an urban-dweller, time in nature can be surprisingly challenging!

There are tons of resources out there for each of these practices. If you like exploring, you can dig around for them yourself.

Or, you can save a bit of time and get my free report. I go into detail about each of the 4 practices and why they’re important. I show you exactly what they do for you. And most importantly, I’ve put together a long list of ideas for specific ways to integrate them into your daily life.

I’ll have a link set up soon, but for now, if you’re interested, drop me a line. Let me know you want the 4 Core Practices report, and I’ll send one right over!



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