Vitamin-D through healthy sun exposure is what most of us need, and need badly.  We tend to think we need sun for vitamin-D, and that a pill can be a good replacement.

What about the unique benefits of the sun producing nitrous oxide in our skin for our cardiovascular health?

Watch this TED Talk to open up your mind:

And how important is a healthy cardiovascular system to our brains?

The dose makes the medicine or the poison in the case of sun exposure. That’s where an app that tracks optimal daily sun exposure and Vitamin D levels are so important, dminder.

Get the App: http://dminder.ontometrics.com/

Adding to your Stack

Why just commute when you can commute to an audiobook, a podcast, or get into a positive state with some energetic or uplifting music?  We often stack our behaviors, with intention, or without. 

So with this daily healthy habit of having most of the body exposed to healthy sun during the months and days when the sun is shining, what else can I do?  It’s too sunny to read or write, or work on devices.  Audiobooks are a good option.  Just quiet time with my own mind is a great option.  What I’ve found myself that I most look forward to however is a practice of guided meditation.

For example 10 min meditation while lying on my back, and 10 min of another meditation while lying on my stomach = 20 min of perfect amount of sun exposure for me + 20 min of meditation.

I, for many years, was quite against meditation, but it was a common theme of those I admired or interviewed, so I gave it a shot, and was blown away of the immediate AND the long-term effects.  It took a bit of suspension of disbelief at first, but then, after seeing real results, my natural resistance has been reversed. 

I use Headspace and Calm, and I choose categories of meditations that I feel like I need more of in the moment.  Right now, I’m re-doing a series on Creativity in Headspace, and I 100% find myself more creative after these 10-20 minute sessions.

As a chronic multi-tasker, looking to improve my habit of Deep Work, meditation is both a challenge to get going, but also a real game-changer in my clarity, mood, energy, and all of the other micro-intangibles that contribute to virtuous cycles in other areas of my life, particularly the relationships with my loved ones.

Headspace: https://www.headspace.com/

Calm: https://www.calm.com/

At first I found the pricing a bit prohibitive, but very quickly realized peace of mind, focus, clarity, mood, and inspiration were worth the price.  Have a partner or loved one?  Each try a different app, and then have some group meditation sessions where you meditate together.  That’s excellent quality time.  Pick a topic you think the relationship could benefit from in that moment and watch it help both of you.

Not convinced?  Here are some useful perspectives:

AsapSCIENCE: https://www.youtube.com/watch?v=Aw71zanwMnY

7 Shocking Benefits of Daily Meditation: https://www.youtube.com/watch?v=D0-VmFNXmwI

TED Talks: https://www.google.com/search?client=firefox-b-1-d&q=ted+talk+meditation

Stress Management & Mental Diet

Stressed out from the world we are living into day, or from you own personal insecurities and circumstances?  Want to reduce stress? Well, what’s a better mental diet?  Constant news feeds from algorithms and those who want your attention?  Or daily guided mindfulness meditation? 

So that’s the Healthy Habit Stack:

1. Personalized Sun Exposure Minimums and Maximums identified and tracked by dminder app.
2. Healthy sun exposure lying on stomach and back in the sun.
3. While listening to guided meditation, alone or with a loved one, on a topic of life important or relevant to me.

Reward Systems for Adherence

Another benefit: both sun exposure AND meditation FEELS great.  By linking them together, I strengthen the reward system in my brain, to encourage me to keep up the habit.

Force Multiplier

A note on timing and energy cycles: Sometimes the sun schedule and the work/life schedule isn’t the most ideal, so I try to do my best.  Sometimes I have avoided the healthy habit because I was too busy at work, however, I took the leap and made the time anyway.  Each time, I emerged more focused and energetic and motivated to do good work.  I was more likely to enter a state of Flow.  So the 20 minute investment paid dividends in productivity and creativity IMMEDIATELY.  It has become a force multiplier with my time.

Protect your Skin

Afraid of wrinkles? Appropriate sun exposure (not getting burned) doesn’t significantly contribute to wrinkles, but if worried, just cover your face, and let the vast majority of your body be exposed.  Of course, be careful of any recent cuts or wounds.  I wouldn’t let those vulnerable pieces of skin be exposed.

The goal is to leave my mind and body re-energized and ready to take on compelling life missions.

Deeper Dives:

Priming the Pump

Having a hard time getting into a meditative state?  Kick off your first 5-10 min with binaural beats, then start your guided meditation. Like any habit or skill, it just gets easier and easier over time.

Associate with people who are likely to improve you. Welcome those who you are capable of improving. The process is a mutual one: men learn as they teach.

Seneca