The world is on fire, quite literally. 

The people running things are, to put it nicely, incompetent assholes. 

And to top it all off, you still can’t lose the layer of fat over your stomach.

But when so many things are out of your control, there’s one arena where you get to be in charge: your mindset and your health.

With a few simple steps, you’ll begin to control the things you can. And when you master your own circumstances, everything else becomes manageable.

First Things First: Master Your Mindset

Your outlook has a big impact on how you experience life. When everything around you seems crazy, it’s easy to feel defeated. 

Set a daily must-do action

Take two minutes each morning (or the night before) to clarify one non-negotiable action. Something achievable like “I will walk for 10 minutes after lunch,” or “I will drink an extra glass of water.” Complete it no matter what.

This frames your day around a small win, reinforcing your control of the process. And it helps you to build habits. Once you have some footing with this, take on bigger intentions for the day.

Limit your news intake

Turn off news alerts (seriously)! If something groundbreaking happens, you’re going to hear about it. You don’t need CNN and the NYT popping up on your home screen all day long. Your distraction is their business model.

Check the news 1-2 times daily, max. And remember, watching a bunch of “experts” sit around a table giving analysis, that’s not news. It’s opinion. Try a newspaper instead.

Go on a social media “diet”

I know you’ve heard this one before. But this time, I challenge you to actually do it. Endless-scroll content has a way of creeping into your brain. Don’t let it.

Take a few weeks off. Unfollow people. Mute political accounts. Don’t let your mind be run by an app.

Celebrate your wins and victories 

Whether you simply took a walk, or cooked dinner five nights in a row, it’s important to celebrate your accomplishments. 

Small wins add up to solid habits, which lead to big life changes. When you acknowledge your progress, it’s easier to take ownership and control outcomes.

Create a Fitness Schedule and Stick to It

Workouts don’t have to be complicated. In fact, when it comes to losing fat and building strength, simpler is better.

Most of the bullshit complicated exercises you see on instagram are only done for the camera. The best bodies – including the IG and TikTok skinfluencers – are built with fundamental strength movements: squat, push, pull, lunge, hinge.

Pick 1-2 exercises from these basic movement categories, create two workouts, and alternate between them. Throw in 30 minutes of cardio 1-2 times per week, and you’ve got yourself a well rounded fitness plan. If you need help, ChatGPT is great at this.

Aim to work out 3-4 days per week. You can make this happen.

Stop Stress Eating and Take Control of Your Diet

Now is not the time to drown your sorrows in comfort food. Chronic stress elevates cortisol (your primary stress hormone), which makes you crave salt, fat, and sugar.

Stress eating is less about hunger and more about alleviating discomfort. Master these four key habits and you’ll take control of your diet.

Habit #1: Plan meals in advance

Meal planning takes the guesswork and uncertainty out of eating. When you know what’s for lunch, you can avoid hangry decision making.

Habit #2: Emphasize protein at every meal 

Protein keeps you fuller longer. It burns calories just to be absorbed and digested. (All foods do this, but protein burns five times more calories than other nutrients).

And most importantly, the amino acids in protein directly feed your muscles, so you can perform better in the gym and in daily life.

Habit #3: Eat vegetables and fruit throughout the day

Along with protein, fruits and veggies are the most important part of your diet. Their vitamins and nutrients boost immunity and digestive health, help regulate appetite, and reduce inflammation.

By eating a wide variety, you’ll help set the stage for optimal health and body composition.

Habit #4: Always have healthy snacks on hand

A snack attack is an opportunity to eat more fruits and veggies.

Fruit and berries can help satisfy a sweet tooth. And pre-cut vegetables with hummus or low fat Greek yogurt can satisfy your cravings for a salty crunch.

Another strategy is to take a “mindful eating” pause. Introduce small habits that involve pausing before eating. Take a deep breath, assess your hunger, think about your fitness goals, drink some water. Then decide whether you’re hungry, stressed, or bored.

Develop a Nightly Wind-Down Ritual

You already have some type of nighttime ritual. At the very least, you brush your teeth and turn off the lights.

But the real power comes when you take an hour to intentionally wind down your body and mind.

Work backwards from the time that you absolutely have to be asleep, and start taking actions that will calm your mind and prepare you for deep, restful sleep.

One hour before bed

• Set your alarm, silence your phone and put it away
• Dim the lights and turn off the TV
• Wrap up any unfinished tasks around the house

45 minutes before bed

• Gentle stretching or light yoga 
• Make your bedroom cool and dark
• Brush your teeth, wash your face, etc.

15-30 minutes before bed

• Light reading on actual paper (not a screen, not the news)
• Reflecting on the day or journaling
• Setting the next day’s intention(s)

Right at bedtime

• Use a dim bedside lamp as you get into bed
• Do a few cycles of deep breathing
• Visualize your perfect day 

Staying healthy in an unpredictable world is about controlling what you can – your daily habits, mindset, and willingness to adapt.

Use these tips as a starting point. Remember that every positive action builds momentum towards your ultimate goals. Daily actions become your habits. And your habits determine your health.

So you may not be able to control the world around you, but the actions you take every day control who you are in the world.