What the 7X7 Plan is…
Sweaty Eddie’s 7X7 plan is a sustainable, minimalist approach to health, happiness, and longevity. It is an easy to use, easy to follow, daily tool that utilizes visual habit tracking and the practice of making small (sometimes, ridiculously small) changes to ensure your success! It is designed to bring HEALTH, FULFILLMENT, FITNESS, and JOY to your life in an intentional way.
- Flexible (#1) – The amount of time devoted to each element is up to you and CAN change based on your current schedule needs
- Flexible (#2) – YOU decide where something fits
- Made up of things you probably already do (just with increased intentionality)
- Visual – Easy to use and follow
- Collaborative (if desired)
- Some elements may happen at the same time!
…and isn’t.
- A diet plan
- Restrictive
- A set workout plan that MUST be followed
- Expensive
- Complicated
- The end of the world if you miss a category from time to time
- Something to be graded or evaluated by anyone else (but sharing successes is FANTASTIC!)
Below, you will find a basic overview of each of the seven elements within the 7X7 Plan:
EAT
Many people tend to eat on auto-pilot these days. On the go. In front of the TV (or other media). Convenient. We know we shouldn’t eat like this but the pace of our culture and lives make us feel like we have no other choice. Eating intentionally can start with tiny changes and does not need to cost a fortune.
Below, are the basic elements of the EAT category within the 7X7 Plan…
- Real, whole foods
- Regularly, consistent with your goals
- For Fuel – not for amusement or out of boredom
- Includes drinking sufficient amounts of water
MOVE
Some people hate exercise. I get that. The 7X7 plan is NOT a prescriptive workout plan that must be followed and adhered to. That’s the good news. The other side of that coin, however, is that it is imperative that you do something. There are so many ways to incorporate movement throughout your day and this plan allows for you to choose options and activities that you like and fit into your schedule.
- Exercise – light, medium, vigorous efforts at least 30 minutes/day
- Housework/Yardwork
- Sports
- Play
- Regularly throughout each day
CONNECT
We’ve all heard it…”We’re more connected than ever, yet we’ve never been so alone.” Human connection – face to face, real connection – is immensely conducive to health and happiness. A simple 20 second hug provides many benefits including reducing stress in the body (read more in Courtney Carver’s article at www.bemorewithless.com/20-second-hug.) The 7X7 plan encourages you to find meaningful ways to really connect with what and who is important to you.
- With others
- With yourself
- With nature
- In-person and without electronics as much as able
WORK
“Work”…a four letter word amiright? I hope not. Yes, you (probably) need to go to work, pay your bills, provide for yourself and your family. I truly hope that the work you currently do aligns with your values and beliefs. Practicing minimalism and intentional living through the 7X7 plan will help give you the time and space (physical as well as mental) to clarify those values and beliefs if needed. Get ready to do good work that you feel great about doing!
- Parenting
- Volunteering
- Producing something valuable
- Anything you feel good about doing and aligns with your values
READ
What was the last good book you read? Not a tweet, or, dare I say, blog post (gasp!), but a real page-turner of a book? Reading is a great way to stimulate and expand your imagination, creativity, appreciation and world perspective. Surprisingly, it only takes a few minutes/pages a day to experience those positive benefits! If you want to get started on a great project, I would recommend A Year of Reading the World – reading one book from every country! So far, my wife and I have made it through the “A’s” and are currently reading a book from Bahrain…it’s been incredibly fascinating to learn about other cultures through their literature.
- Any genre
- The Sweaty Eddie blog (just seeing if you’re paying attention!)
- New to you or not
- In a distraction free environment
- Real books – in natural light as able
LEARN
Wait! You’re telling me I have to learn a language in one day??? And a different language tomorrow??? Nope. All we’re aiming for here is progress and growth. Perhaps just one word a day (I bet there’s an app for that…). Keep your brain active and healthy by challenging it with little bits of new information daily and enjoy the benefits of increased memory, confidence, and problem solving.
- Something/Anything
- Skill
- Language
- From a variety of sources
RESET
Aaaaaahhhh…now we’re talkin’. Give yourself a break…no, really…go ahead. And tell ’em I said so! We are on the go. All. The. Time. Quite frankly, that’s too much. We like to wear the word “busy” as a badge of honor and importance, but in reality, it’s killing us. Your body and your brain need a rest…you will thank yourself later for obliging them!
- SLEEP!!!
- Yoga/Stretch
- Meditate
- As needed throughout the day