The Secret To Thriving During Times Of Change?

Starting college, changing jobs, moving to a new city — life's big transitions can be both exciting and stressful. As you navigate new challenges and responsibilities, it's normal to feel overwhelmed at times.

But when stress becomes chronic, it can take a serious toll on your physical and mental well-being.

Luckily, researchers have discovered a powerful tool for building resilience during these pivotal moments: prioritizing sleep.

I’m sure you are thinking, “Duh, thanks Erik.” But hang in there, this is interesting.

A recent study published in PLOS Digital Health found that first-year college students who consistently got more high-quality sleep reported lower stress levels, even during high-pressure periods like exams.

Sleep: Your Natural Stress-Buster

When life gets hectic, it's tempting to skimp on sleep in favor of checking more items off your to-do list. But the study's findings suggest that this approach may backfire.

The researchers tracked students' sleep patterns using wearable devices and collected data on their perceived stress levels. They discovered that students who averaged more hours of sleep per night — especially high-quality, uninterrupted sleep — were better equipped to handle the challenges of adjusting to college life.

So, how can you harness the power of sleep to build your own stress resilience?

Start by aiming for the recommended 7-9 hours of sleep per night. Establish a consistent sleep schedule and create a relaxing pre-bed routine to signal to your body that it's time to unwind.

If you find it difficult to unwind at night, try these 4 things:

1. Go for a walk around sunset. Walking helps dampen fear centers in the brain and the sunset will signal to your circadian clock that it’s time for sleep.

2. Avoid emotionally stimulating inputs — social media, TV, or exciting books an hour before bedtime.

3. Take a warm shower or bath an hour before bed. It will help usher you to sleep faster.

4. Breathwork: 4s inhale, 2s hold, 8s exhale for at least 5 minutes. This will calm your nervous system and it will help you relax.

Unlock Your Inner GOAT: Lessons From Roger Federer's Genius

Roger Federer is widely regarded as the GOAT of tennis. But his genius isn't just for sports fans to admire. Federer's rise to the pinnacle of his field offers valuable lessons for anyone aiming to reach the top of their game, whether in the boardroom, the gym, or at home.

So, what sets Federer apart? Let's break down the key ingredients of his greatness highlighted in a recent paper from the Journal of Philosophy of Sport, and explore how we can apply them to our own pursuits.

Creativity: Think Outside The Lines

One hallmark of Federer's genius is his creativity on the court. He's constantly innovating, devising new shots and strategies to keep opponents guessing. This bold inventiveness has redefined what's possible in tennis.

In any field, the path to greatness often requires breaking the mold. Whether you're an entrepreneur dreaming up a novel business model or a busy parent seeking fresh solutions to family challenges, a willingness to think differently can set you apart.

• Embrace unconventional ideas

• Question the status quo

• Take calculated risks on new approaches

Remember, the GOATs didn't get where they are by following the herd. They dared to imagine new possibilities — and so can you.

Self-Belief: Cultivate Unshakable Confidence

Federer's creativity is fueled by an unshakeable self-belief. Even in high-stakes moments, he trusts his skills and backs himself to come out on top.

For Federer, this confidence is the product of years of disciplined training and hard-earned success. But self-belief isn't just for elite athletes — it's a muscle we can all strengthen.

Building genuine confidence begins with putting in the work to master your craft, whether that's honing your leadership skills, perfecting your fitness regimen, or becoming a more patient parent. Celebrate your progress, learn from your setbacks, and keep showing up as your best self.

Adaptability: Bend Without Breaking

Finally, one secret to Federer's enduring success is his adaptability. Over his long career, he's adjusted his game to accommodate aging, injuries, new rivals, and shifting playing styles in his sport.

In a world that's constantly changing, resilience and flexibility are essential for long-term success. Markets shift, life happens, goals evolve — the key is to adapt and keep moving forward.

• Develop a growth mindset

• Embrace lifelong learning

• View challenges as opportunities

Like a tree that bends without breaking in the storm, resilient GOATs weather adversity and come out stronger.

In Case You Missed This Week's Blueprint Podcast Episodes...

Yours in Wellness,

TELL YOUR FRIENDS. HELP ADAPTATION GROW.

Don't keep it to yourself, share Adaptation now.

www.erikkorem.com