15 minutes of exercise a day

26. January 2024

The 15-minute method is a very effective way for me to streamline my life and ensure that no area is neglected. On my website, I focus on how to achieve this goal in all aspects of life, including diet, exercise, family, personal development, and work.

One of the methods that has worked for me is preparing meals in just 15 minutes. This has saved me time that I could dedicate to other activities, such as jogging with a stroller. If I spent 2 hours cooking at the stove, I wouldn’t have enough time for that. However, to make use of this method, it is necessary to plan the day or even two days in advance and buy groceries so that I know what to cook. This is especially important when I have one child at home and another in kindergarten.

I have also implemented the 15-minute method in cleaning. Anyone with children knows how challenging it is to maintain order. That’s why I have gotten into the habit of using the time when the child is asleep to clean up as much as I can in just 15 minutes. If I have time left after cleaning before the child wakes up, I dedicate it to self-education, work, or exercise. This method helps me efficiently use my time while taking care of the home, family, and myself. I was greatly inspired by the book “Atomic Habits” by James Clear. The book focuses on the power of small habits and how they can lead to significant personal and professional transformations. It provides practical strategies and techniques for building good habits, overcoming bad ones, and making lasting changes. The author emphasizes the importance of understanding the scientific principles of habits and offers a four-step framework for habit formation. The book also explores the influence of environment and identity on habits and provides guidance on creating an environment that supports positive behavior. For example, the author mentions that if you improved by just one percent every day, you would be 37 times better off after a year. I calculated how many minutes one percent of the day is, and it comes out to be 14 minutes and 24 seconds. So I added a little over half a minute and created the 15-minute method.

I will give an example of my one-year-old son. Only one day a week for 30 minutes, we attend swimming lessons, and after just eight visits, he can hold his breath underwater without any problem. Diving poses no problem for him. Overall, it adds up to 15 minutes on two days a week, and the progress he has been able to achieve is remarkable. And this is how it works with everything. For example, I use language learning apps and learn three new words in just 15 minutes every day. In a week, that’s a total of 21 words, and in a month, it’s 84 words. And I spend 15 minutes every day stretching or exercising at home, besides running, which takes more time, around half an hour or longer. Just 15 minutes of any activity a day is better than nothing because it still moves us forward.

Here are a few interesting quotes from the book “Atomic Habits”:

“The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.”

James Clear

“It is better to do less than you wish than to do nothing.”

James Clear

“Success is the result of daily habits, not one-time transformations.”

James Clear

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