Zen and The Art Of Not Loosing Your Marbles in the 21st Century

I still have mine from the 20th Century

By Buzz Langton, Editor-in-Chief of One Create Magazine

In an era where our phones ping more often than our doorbells, and 'busy' has become the default state of being, the quest for wellness has taken on an almost mythical quality. Its very much the zeitgeist of modern first world humanity. We're bombarded with advice, from Instagram influencers hawking miraculous supplements to well-meaning relatives forwarding chain emails about the latest health fad. It's enough to make one want to retreat to a cave with nothing but a loincloth and a sense of despair.

But fear not, dear reader. As your trusty guide through the labyrinth of modern living, I've taken it upon myself to wade through the noise and distill the essence of what it truly means to live well. So, grab your favourite beverage (be it a green smoothie, your caffeine of choice or a good old British favourite , the builder's brew ‘tea’), settle into your ergonomic chair, and prepare for a journey into the art of thriving in our chaotic world.

The Morning Ritual - Embracing Your Inner Early Bird (Or at Least Pretending To)

Picture this: It's 5 AM. The world is quiet, save for the gentle snoring of your neighbour's dog and the faint sound of your own internal screaming at being awake at the ungodly hour. But fear not, for this is the golden time, the sacred hours where greatness is forged and Instagram stories are born.

The concept of "Deep Morning Work" has gained traction faster than a squirrel on an espresso drip. The idea is simple: dedicate the first four hours of your day to uninterrupted, focused work. Being in ‘flow’ is more than a buzz word, it’s an actual psychology term coined to describe when a person is so focused on a task they don’t notice time passing. Positive psychologists regard flow as an important part of productivity and consider it beneficial for psychological well-being. People may naturally enter a flow state when they have few distractions, and a task feels rewarding. So no calls, no meetings, no social media scrolling while pretending to be productive. Just you, your goals, and the quiet desperation of early morning ambition.

But how does one achieve this mythical state of productivity? First, clear goals are essential. Write them down, preferably in a leather-bound journal that costs more than your monthly grocery budget. The act of putting pen to paper will make your aspirations feel more real and less like fever dreams induced by late-night cheese consumption (my personal vice).

Next, create a workspace that screams "I mean business" louder than a Wall Street broker on a Monday morning. This could be a minimalist desk with nothing but a laptop and a succulent (because apparently, plants boost productivity by 0.002%, and are also considered lucky in some parts of the East), or an elaborate home office that would make Batman's cave look like a broom closet (you know who you are!)

The key is to eliminate distractions. Put your mobile in another room, preferably locked in a safe, buried in the backyard, and guarded by a pack of wolves. Inform your family, friends, and that chatty neighbour that for the first four hours of the day, you're about as reachable as a medieval hermit on a vow of silence.

Now, I know what you're thinking. "But Buzz, I'm about as much of a morning person as a vampire with a sunlight allergy." Fear not, my nocturnal friend. The beauty of this method lies not in the specific hours, but in the principle of uninterrupted focus. If you're more likely to see 5 AM from the other side, adjust accordingly. The important thing is to find a chunk of time where the world isn't demanding your attention like a needy houseplant.

Health - Because Your Body Is a Temple (Not a Drive-Thru)

Speaking of plants, let's talk about that marvellous sack of meat you call a body. In our quest for cognitive supremacy where nothing is left unanswered in your inbox , it's easy to forget that our brains are, in fact, attached to the rest of us. Shocking, I know.

Exercise, that dreaded word that conjures images of gorgeous lycra-clad fitness gurus and military looking dudes doing any number of soul-crushing burpees, is actually crucial for more than just looking good in your social media profile picture. A fit person, it turns out, has better cognitive skills and focus. It's as if treating your body well actually impacts your brain. Who knew?

The prescription is simple: work out at least three hours per week. This doesn't mean you need to transform into a gym rat who subsists solely on protein shakes and the tears of their vanquished enemies. Find something you enjoy, whether it's dancing like no one's watching (even if the neighbours definitely are), pretending to outrun zombies with a running app, or simply lifting heavy things and putting them down again, children and grocery bags don’t count.

But wait, there's more! Our bodies, much like temperamental house plants, crave sunlight and fresh air. A daily walk in nature isn't just for retirees and dog owners anymore. It's a vital part of setting your circadian rhythm, which is a fancy way of saying "making sure your body knows when it's time to be awake and when it's time to binge-watch Netflix."

Speaking of sleep, let's talk about sleep hygiene. No, this doesn't mean showering before bed (although that's not a bad idea). It's about creating an environment and routine that tells your body, "Hey, it's time to shut down for a bit." This means a consistent sleep schedule, a dark and cool bedroom, and resisting the urge to scroll through social media until 2 AM, convincing yourself that you need to know what your high school acquaintance had for dinner.

You Are What You Eat (So Maybe Don't Be a Processed Snack)

Now, onto everyone's favourite topic: food. In a world where processed foods are more readily available than a moment of peace, it's crucial to remember that our bodies are not, in fact, rubbish bins.

Think of your body as a high-performance machine. You wouldn't put cheap, low-grade fuel in a Ferrari, would you? (If you would, please return your hypothetical Ferrari immediately, to me.) The same principle applies to your body. Fuelling up on processed foods is like trying to run a marathon on a diet of candy bars and wishes.

Instead, focus on whole, clean foods. Yes, this might mean spending more time in the produce section and less time in the snack aisle. It might mean learning to cook something other than beans on toast. But trust me, your body will thank you. And by "thank you," I mean "function properly without constant complaints."

Let's delve deeper into what constitutes a nourishing diet:

1. The Rainbow Connection: No, not the Muppets song, but rather the idea of eating a variety of colourful fruits and vegetables. Each colour represents different phytonutrients, so aim to have an artists palette on your plate. Red tomatoes, orange carrots, green spinach, blueberries – it's like eating edible art, you get the idea.

2. Protein Power: Whether you're a meat-eater, vegetarian, or vegan, protein is crucial for muscle repair and satiety. Lean meats, fish, eggs, legumes, and tofu are all excellent sources. And no, chocolate protein bars don't count as a meal replacement, no matter what the packaging says.

3. Fantastic Fats: Not all fats are created equal. Omega-3 fatty acids, found in fish, walnuts, and flaxseeds, are brain food. Avocados, olive oil, and nuts provide healthy monounsaturated fats. Just remember, even healthy fats have calories, so don't go swimming in olive oil like it's the Mediterranean Sea.

4. Complex Carbohydrates: These are the "good carbs" your body needs for energy. Whole grains, sweet potatoes, and quinoa are excellent choices. They're like the reliable friends of the food world – they'll stick with you through thick and thin, unlike those flighty simple carbs that leave you crashing an hour later.

5. Hydrate, hydrate, hydrate: Look I’ve said it now. Water is the unsung hero of nutrition. It's involved in practically every bodily function. If you find plain water boring, jazz it up with some sliced fruit or herbs. Sparkling water can also be a good alternative to sugary drinks. Just don't fall for the "vitamin water" trap – most of those are just glorified sugar water with a health halo.

6. Mindful Eating: It's not just what you eat, but how you eat. Slow down, chew your food properly, and pay attention to your meals. Eating in front of the television or computer doesn't count as mindful eating, even if you're watching a cooking show.

7. The 80/20 Principal: Aim to eat nutritiously 80% of the time, leaving 20% for life's indulgences. This way, you don't feel deprived, and you're less likely to go on a rebellious junk food binge. Yes, this means you can have your cake and eat it too – just not the whole cake, and not every day, use the 80/20 principal (week days is the 80% part eating clean good foods and the weekend is the 20%) But don’t blow it by over indulging. Pizza and Vindaloo washed down with a soda is’t a great way to start your day, even if it’s the weekend.

8. Beware of Food Trends: From activated charcoal to CBD-infused everything, food trends come and go faster than you can say "kale smoothie." While some may have merit, approach with caution. Your great-grandmother probably never heard of goji berries, and she did just fine.

Remember, nutrition is not one-size-fits-all. What works for your favourite celebrity or that annoyingly fit colleague might not work for you. Listen to your body, consult with healthcare professionals if needed, and find a sustainable eating pattern that nourishes your body and soul.

In the end, eating well shouldn't feel like a chore or a punishment. It's about fuelling your body with foods that make you feel energised, satisfied, and ready to take on the world – or at least ready to tackle that mountain of laundry that's been staring at you for days.

Alcohol - The Great Mind Wrecker (And Waistline Expander)

Now, let's address the elephant in the room. Or should I say, the bottle on the table. Alcohol, that great social lubricant and decision impairment liquid, is not your friend. I know, I know. It's a hard truth to swallow, much like that shot of tequila after the four beers you thought was a good idea last Friday evening after work.

The cold, sobering fact is that alcohol is a cognitive wrecking ball. It's like inviting a bull into the china shop of your mind. Sure, it might be fun for a while, watching that bull knock things over. But eventually, you're left with a mess to clean up and a headache that makes you question your life choices, it also adds to your anxiety and your cognition won’t be as clear - ever heard of a foggy brain? Here is the main culprit!

The recommendation? Limit yourself to two units of red wine per week. Why red wine? Because apparently, it has some health benefits, and we need all the justification we can get. Everything beyond that is just your body's way of saying, "Hey, remember that time you decided to poison me? Good times."

Gratitude - Because Wanting What You Have Is Easier Than Craving What You Want (and it’s a lot cheaper)

In our relentless pursuit of more – more success, more stuff, more Instagram followers – we often forget to appreciate what we already have. Enter gratitude journaling, the practice of writing down things you're thankful for, as if you're Santa making a list of who's been nice.

It might sound cheesy, like something you'd find cross-stitched onto a pillow in your grandmother's house. But hear me out. Taking time each day to acknowledge the good things in your life – even if it's just "I'm grateful I remembered to wear trousers to work today" – can significantly impact your overall happiness and well-being.

Start small. Each day, write down three things you're grateful for. They don't have to be grand gestures or life-altering events. Maybe you're thankful for that perfect cup of coffee, or the fact that your cat decided not to knock everything off your nightstand at 3 AM. The point is to train your brain to notice the positive aspects of your life, rather than constantly focusing on what's missing or what could be better.

Meditation - Or, How I Learned to Stop Worrying and to Love the ‘Om’

Ah, meditation. That thing everyone talks about doing but few actually practice consistently. It's like the flossing of mental health – we know we should do it, but somehow it always gets pushed to the bottom of our to-do list.

But here's the thing: just ten minutes of meditation a day can work wonders for your mental clarity and emotional well-being. It's like giving your brain a mini-holiday without the hassle of airport security.

Think of your thoughts as clouds in the sky of your mind. Without meditation, it's all one big, muddled overcast day. But with regular practice, you start to see the spacing between those clouds. You gain the ability to observe your thoughts without getting caught up in them. It's like watching a parade from a balcony instead of being swept along in the crowd.

"But Buzz," you might say, "my mind is more like a chaotic butterfly garden than a calm sky." Fear not, my fluttery friend. That's where techniques like box breathing come in handy. It's a simple method: inhale for four counts, hold for four, exhale for four, hold for four. Repeat until you feel less like a frazzled hummingbird and more like a zen master, do this before your meditation and you are good to go. Personally I use a mediation app - There are lots out there to choose from too.

Stress and Anxiety - When Life Gives You Lemons, Do Some Box Breathing

Speaking of box breathing, let's talk about stress and anxiety – those unwelcome guests that show up uninvited and overstay their welcome. In our fast-paced world, stress has become as common as bad coffee in office break rooms.

But here's a revolutionary idea: you don't have to live in a constant state of fight-or-flight. You're not being chased by an enormous African elephant (unless you are, in which case, please seek immediate help at your local zoo and perhaps reconsider your life choices).

Box breathing, as mentioned earlier, is a simple yet effective way to bring yourself back to baseline when you're feeling overwhelmed. It's like hitting the reset button on your nervous system. And the best part? You can do it anywhere, anytime, without anyone knowing. Stuck in a boring meeting? Box breathe. In-laws coming over? Box breathe. Realised you've been wearing your shirt inside out all day? You guessed it – box breathe.

Another stress-busting technique is good old-fashioned exercise. Going for a run isn't just good for your cardiovascular health; it's like a moving meditation. Plus, it has the added benefit of making you look purposeful as you flee from your problems.

The Great Outdoors - Nature's Antidepressant

Remember nature? That thing outside your window that isn't made of concrete and glass? It turns out that spending time in the great outdoors is like a magic elixir for your mind and body.

A walk in nature isn't just a chance to step in mud and get attacked by mosquitoes. It's an opportunity to reset your brain, boost your creativity, and remind yourself that the world is bigger than your to-do list. Plus, it's a great way to get that all-important morning sunlight to set your circadian rhythm.

The key is to leave your mobile behind, or at least resist the urge to check it every 30 seconds. Trust me, the world will survive without your witty ‘X’ / Twitter commentary for an hour. Instead, use this time to let your mind wander. Some of the best ideas come when we're not actively trying to have them. It's like those moments in the shower when you suddenly solve world hunger or remember the name of that actor that's been on the tip of your tongue for days.

Continuous Learning - Because Your Brain Isn't a Library, It's a Gym

In our quest for wellness, we often focus on the body and forget about that three-pound universe sitting between our ears. Your brain, like that neglected gym membership, needs regular workouts to stay in shape.

Continuous learning isn't just for college students and people trying to impress their dates. It's a vital part of maintaining cognitive health and keeping life interesting. Plus, it gives you something to talk about at parties other than your neighbour's questionable landscaping choices.

Pick up a new hobby, learn a language, or dive into a subject you've always been curious about. Did you know that the ancient Egyptians had a god for everything, including door hinges? Neither did I, until I fell down a Wikipedia rabbit hole at 2 AM. The point is, learning keeps your mind flexible and engaged. It's like yoga for your neurons.

Digital Detox - Because Your Mobile Isn't a Body Part (Yet)

In our OVER hyper-connected world, the idea of disconnecting can seem as foreign as a phone booth or a floppy disk (remember those?). But hear me out: what if I told you that there's a whole world out there beyond your screen?

A digital detox doesn't mean moving to a remote cabin in the woods (although if that's your thing, go for it). It's about creating boundaries with your devices. Maybe it's a no-mobile rule at the dinner table, or a social media-free Sunday. Perhaps it's as simple as not checking your email first thing in the morning or last thing at night.

The goal is to reclaim some of the mental space that's been colonised by the constant ping of notifications. It's about remembering that you are not your inbox, your social media feed, or your unread message count.

In Conclusion - The Art of Living Well

Living well in the modern world is part science, part art, and part sheer stubbornness in the face of endless distractions and temptations. It's about creating rituals and habits that nourish your body, mind, and spirit. It's about finding balance in a world that often feels like it's spinning off its axis.

Remember, wellness isn't a destination; it's a journey. And like any good journey, it's filled with wrong turns, unexpected discoveries, and the occasional need to pull over and ask for directions. Be patient with yourself. Celebrate the small victories. And most importantly, don't forget to enjoy the ride.

After all, in the grand scheme of things, we're all just trying to figure out this thing called life. So take a deep breath, go for a walk, learn something new, and maybe, just maybe, put down your mobile for a bit. Your mind and body will thank you. And who knows? You might just find that the art of living well is the greatest adventure of all.

In the immortal words of Douglas Adams, "Don't Panic." And always know where your towel is. Because in this wild journey of wellness and life, a good towel can come in handy – whether you're wiping sweat from your brow after a workout, drying off after a refreshing shower, or simply using it as a comfort blanket when the world gets a bit too much.

So here's to you, intrepid wellness seeker. May your coffee be strong, your Wi-Fi signal stronger, and your resolve to live well the strongest of all. Now, if you'll excuse me, I have a date with a yoga mat and a green smoothie. Namaste, and may the force of wellness be with you

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