least 6 kilometers a day, never less, very often more

[jrineakter]

And finally, a little bonus that I personally find nice, it's not essential, but I like to measure my sleep. There are lots of ways to do it. I use a Fitbit, the Fitbit Sense 2. I'm not a fan of smartwatches, because I see them as a source of distraction. That's why for a long time, I said "I'm not going to get a smartwatch". But I ultimately got this watch for three things:

First, wake me up. It vibrates on my wrist, it wakes me up, so it's easy for me not to have my smartphone in the room.

Second, it allows me to track my sleep, so it tells me what phase I was in. Did I have a restful sleep or not? So that's pretty cool.

And the third thing is to measure my kilometers, the number of steps I walk, and that will be the topic that will come right after. But tracking your sleep can be a nice little game and I like to do it even if it is not essential.

Before we move on to the next point, a quote from Allan Rechtschaffen, I hope I'm pronouncing this correctly, who was a sleep researcher. "If sleep does not fulfill an absolutely vital function of the organism, then it represents the greatest mistake evolution has ever made."

So I really like this quote, because it indicates that basically if our body is made as it is made, our body is complex, there are a lot of mechanisms that come into play in our body, if ever russia whatsapp number data evolution, this process that makes our body and our organism evolve, makes us sleep we will say a third of our life or so, well there is a reason. And if there is no valid reason, if it is not absolutely essential, then there is a big big mistake in evolution, and he obviously implies that this is not the case, he implies that sleep is of capital importance for the organism.

Second big habit: I walk at

Walking, for me, is a fantastic tool. I use it to learn by listening to podcasts or audiobooks. I use it to think. When I have problems to solve, walking and thinking helps me a lot. I use it to stay healthy of course, to make phone calls, rather than sitting on a couch, I make phone calls while walking, and even to create content for the podcast Marcher avec Johan.

And I find walking nice because it helps you do all the activities I just mentioned while allowing you to stay healthy without having a traumatic aspect. If you run, running is very good for your health, but it puts a strain on your joints, it's a little less good and less natural than walking, so I love walking.

Most of the great creative people in history walked. There is a huge list of people who walked. Rousseau comes to mind. There is a great quote from Nietzsche on the subject, who said: “Only the thoughts we have while walking are worth anything.” I also like the quote from Jean Giono, a famous French writer: “If you can’t think, walk; if you think too much, walk; if you think badly, walk again.”

So how do you implement this into your life?

First, start by setting yourself a minimum goal... be careful, here, very important, "minimum", that is to say decide that you will never walk less than a certain distance or that you will never take less than a certain number of steps. I advise you... I am at 6 kilometers today, I advise you to start at 5 maybe. Here, once again, it is a minimum. It means that if it is 9 p.m. and I have not walked my 6 kilometers, I go out to finish my kilometers. There you go, that's it, it is a rule of life and it must be low enough for you to be comfortable, because it is a minimum. I very often do more, but I do not want it to be less. So you have to think carefully about this minimum so that it is sustainable all the time.

Then, take every opportunity. If you go to the third floor, take the stairs instead of taking the elevator. You can sometimes stop at a metro station before yours to walk a little. You can take a detour, you can during your lunch break take a walk around the neighborhood if you work in the city. When I worked in a factory, so not at all in the city, far from the city, well during lunch, I try to walk to take a little walk and get some oxygen. So we can always walk and we must take every opportunity that presents itself to us.

If possible, set yourself a ritual. It could be in the morning. I like to walk a little with my wife Céline in the morning, after I've taken the kids to school. That's our morning ritual. But you can do it in the evening, if you prefer. After dinner, you'll go for a walk. Having a ritual is really nice, because it makes this activity a bit more routine and it works very well.

If you don't like it, here's a little tip: add a nice activity, an activity that you like. For example, listen to a podcast or an audiobook. That will be your reward for walking. Or, walk with your kids or walk with your wife like I do in the morning. That's your little reward for that activity. And that's always a great motivation if you don't like it.