How to Understand and Apply Each Pillar.
1. Mind (Mental & Emotional Well‑Being)
What it covers:
- Cognitive function (focus, creativity, learning)
- Emotional resilience (stress management, self‑awareness)
- Mental habits (thought patterns, beliefs, mindset)
Key practices:
- Daily reflection (5 min journaling: “What am I grateful for? What drained me?”)
- Mindfulness/meditation (even 3 min of deep breathing)
- Cognitive training (reading, puzzles, learning a skill)
- Boundary setting (saying “no” to mental clutter)
- Positive reframing (turning “I failed” → “I learned”)
Red flags:
- Chronic rumination
- Decision fatigue
- Feeling mentally “stuck”
2. Health (Physical Vitality)
What it covers:
- Energy levels
- Immune function
- Sleep quality
- Nutrition and hydration
- Prevention of chronic issues
Key practices:
- Consistent sleep (7–9 hours, regular schedule)
- Whole‑food diet (minimize processed sugar/salt)
- Hydration (1.5–2 L water/day)
- Regular movement (walking, stretching, sports)
- Check‑ups (annual blood tests, dentist, etc.)
Red flags:
- Frequent fatigue
- Digestive issues
- Recurring minor illnesses
3. Physics (Body Mechanics & Functional Fitness)
What it covers:
- Posture and mobility
- Strength and endurance
- Injury prevention
- Physical capacity for daily tasks
Note: This is not about aesthetics—it’s about functionality.
Key practices:
- Posture checks (every 2 hours: “Am I slouching?”)
- Mobility work (hip/shoulder circles, spinal twists)
- Strength training (bodyweight squats, push‑ups, resistance bands)
- Gait analysis (walk barefoot—do you limp or over‑pronate?)
- Ergonomics (monitor at eye level, lumbar support)
Red flags: - Chronic back/neck pain
- Joint stiffness
- Difficulty carrying groceries or climbing stairs
4. Lifestyle (Habits & Environment)
What it covers:
- Daily routines
- Social connections
- Work‑life balance
- Surroundings (home, workspace)
- Time management
Key practices:
- Routine anchors (e.g., “After coffee → plan day”, “Before bed → 10 min stretch”)
- Digital detox (no screens 1 hour before sleep)
- Social nourishment (weekly calls with close friends)
- Decluttering (physical and digital spaces)
- Leisure design (schedule fun—not just work)
Red flags: - Feeling “always busy but unfulfilled”
- Chaotic living space
- Loneliness despite busy schedule
