by Tony Gjokaj December 27, 2021 3 min read
I listened to a video about mental health and finding meaning in your life the other day.
In it, came a part where Jordan Peterson was talking and he mentioned that from a psychological perspective: if you're feeling depressed and you have specific personality traits (like agreeableness/disagreeableness), do "micro-routines" - routines that aid you on focusing on the opposite side of your personality trait.
For myself, when I was deep in my depression, I was a very agreeable kid who wanted to please everyone even at the expense of my wellbeing.
Because of this, no one really respected me, not even my own friend group. I was regularly bullied.
This put a lot of pressure on myself throughout middle school and high school and led to me emotionally eating as a way to comfort myself.
I got overweight, and that made it worse.
It led to me contemplating suicide.
The single shift I made (that I didn't realize at the time) was exercise.
I worked on something a more "disagreeable" person would do: working on doing more things for myself.
This allowed me to not only improve my physical and mental health, but to serve you guys today.
So with some selfishness, I was allowed to be more selfless.
Now that you know that taking care of yourself is the solution, let's get right into the "micro-routines".
If you're not exercising already or exercising enough, this part will be helpful for you.
I like the term micro-routine because it means that you can start by doing this in VERY SMALL ways:
Exercise is one of the easiest ways to get started on improving our mental health.
Every one of us can do it.
We can all go for a walk, or a hike, or even do some circuit training (or metabolic conditioning) workouts from the comfort of our home.
You can see this example in practice with my friend Chris. I've been working with Chris to help him lose 150lbs and manage his depression with exercise.
He has been documenting his journey on our YouTube channel and is SLOWLY shifting to exercising frequently and eating better.
You can watch the more recent episode below.
What Chris is doing is more for himself — and taking SMALL STEPS to reach this goal.
If you already have an exercise routine in place and you've been seeing progress from it, let's take it further:
There are so many options of growth to choose from, and if you really want more for your life, start by making these small changes.
Now you know that THIS is what you have to do.
Do NOT think it is shameful to want more for yourself, to be more ambitious.
To improve yourself so that you can, in turn, serve the world in a better way.
I truly believe it's our duty to work on our mental health so that we can give our best selves to the world around us.
And I truly hope you take this as a call to action.
Let me know how it goes by emailing me at email@example.com, or messaging us on Instagram.
If you do need an action plan to get started, I created an eBook series for you all. It’s 3 hacks that boost mood & wellbeing. You can get yours here.
Until next time!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!