There is a power to be tapped in simple habits. In commitments we keep for ourselves. One example is daily non-negotiables.
Having some non-negotiables means we get to control at least a portion of our day. We can ensure some of what is important to us, keeps its space when everything else is at risk of being crowded out.
The Daily Three
My own ‘daily three’ non-negotiables, includes time for the following.
- Movement
- Stillness
- Insight
Let’s break each down.
Movement
This is time for either a formal movement practice (most often bodyweight strength work, some weights, or yoga), an informal mobility flow and stretching what is tight and long walks. Some days will include a combination of all.
I believe deeply in the power of a physical practice.
Regular movement is good for mind and body. It energizes and nourishes us. It boosts our mood, can reduce aches and pain, and help us sleep better at night. And it feels good! All great reasons to make movement a priority in our days.
Stillness
Time to reflect, to ponder. Time to absorb. Time to reset and replenish. Time to be.
For me, this is a mixture of time in nature, long walks (which, you’ll notice appears again) along with writing and yoga. A smaller, but important, part of this non-negotiable also includes seated meditation and a breathing practice.
I find all energising but the time in nature, the long walks and my writing practice are where most of the power is for me personally. Your experience may vary.
This is also time for listening to music. Music settles my mind on the busiest of days, bringing me back to myself. For others, it may have the reverse effect, but this works for me.
Less frequently this space is time for a more indulgent self-care routine (massage, sauna, steam, a magnesium salt bath etc). Time to switch off. We all deserve some pampering occasionally.
This can also be time for a gratitude practice. Thinking of 1 to 3 things I am grateful for today. Big or small, they all count.
Making space for a gratitude practice is one of the most powerful changes anyone can make to their lives. It shifts the lens through which we see the world. When we feel gratitude, true appreciation and joy for something, it’s hard to stay in a negative space.
Too often in life, our mind wants to zig and zag. Striving for the next thing and the next. Planning and plotting ahead. This approach needs balancing. Yin needs yang.
Making time in our day for stillness acts as an anchor to bring us back to ourselves.
Insight
Time to learn something new or dig deeper into an area of interest.
This will usually involve reading (or re-reading) a book, listening to a podcast, or listening to someone smart.
Sometimes it might be a passage from a favourite book or a quote that speaks to me, that I come back to for positive fuel. These always provide me with inspiration and are a source of energy.
This can also be time to go deeper on a subject in a more expansive way. A course, workshop, or time with a coach or mentor. Doubling down on a subject we are passionate about. Investing in our knowledge. Investing in ourselves.
Creating Your Own Non-Negotiables
Your non-negotiables may be different than mine. Regardless, this practice ensures we prioritize the things that serve us amongst other priorities. Writing them down and having them in mind keeps them present.
This can be time for self-development and self-care. Time to grow, time to reset, time to reflect. Time to slow down.
This is positive fuel that we can run on. A strong and stable foundation we can launch from.
Why Daily?
A better question might be; if it’s important, why not daily?
Why Three?
Because it’s not too many or too few. You might prefer more, or less. Experiment and keep what works but start on the lower side if this practice is new. I have been liberal in what my 3 encompass, I encourage you to do similar.
Doing What We Can When We Can
The good news is we can work our non-negotiables into the time we have available. 5 to 10 minutes here or there, between other responsibilities, adds up.
We can also look for opportunities to combine some of these non-negotiables with our other daily activities—for example, a little yoga and stretch while we clean the house. Or turning our walk into a walking meditation.
The important aspect is that we make at least some time for things that are important to us and for us, a promise to ourselves and form of self-care. Some days we might have more time, some days less.
There is no right way to do this. We all work from where we are and with what we have. These non-negotiable elements should add to the quality of our lives, not create an additional stressor.
So long as we make a little time for the things that nourish and energize us, we will reap some powerful benefits from this simple practice.
Note: This essay appears in it’s original, longer form here.
Subscribe // Books