Chapter 1: Understanding Non-Negotiables

In the realm of personal development, non-negotiables represent the principles you steadfastly uphold. As Torie Mathis articulates, "Non-negotiables are those aspects of life you refuse to compromise on. They reflect your core values and delineate what you will accept from both others and yourself." Establishing a set of non-negotiables can effectively bring order to your daily routine. However, just like in health and nutrition, implementing sustainable lifestyle changes requires a personalized approach. My own set of non-negotiables is tailored to my experiences, so I won't suggest them for everyone. Instead, I'll outline a framework that can assist you in creating your own non-negotiables.

To ensure effectiveness in any framework you choose, it is wise to measure your progress objectively. Matthew Boutte, a mentor and fellow Medium author, emphasizes in his article on the importance of objective measurement: “If you lack clear evidence of your ongoing improvement, you may be stagnating despite your efforts. Objective metrics enable you to evaluate whether you are progressing or remaining stagnant.” When adopting new lifestyle habits, anchoring them to an objective metric is essential. This allows you to contrast your personal feelings against concrete data.

After analyzing my daily rituals and habits, I categorized them into three main areas: Give, Move, and Learn. I believe that engaging in a daily non-negotiable within each of these areas can significantly enhance your well-being, boost your health, and foster a greater sense of control over your life.

Section 1.1: The Importance of Giving

Generosity is one of Richard Davidson's four keys to well-being. He notes that "numerous studies indicate that when individuals participate in generous and altruistic actions, they activate brain circuits that are crucial for promoting well-being. These circuits respond in a more lasting manner than the way we react to other positive stimuli, such as winning a game or receiving a reward." Practicing generosity—whether through your time, finances, or expressions of gratitude—is a proven method for enhancing well-being. Furthermore, establishing a daily non-negotiable centered on giving can not only uplift your spirits but also brighten someone else's day.

Section 1.2: The Power of Movement

In a previous article, I discussed the three pillars of physical activity. Personally, my activities include archery, cycling, and weight training. While these work for me, I encourage you to identify three forms of physical activity that resonate with you and commit to engaging in at least one each day. This could range from simple activities like walking to pick up the mail to more challenging pursuits like scaling boulders at a climbing gym. The key is to anchor a movement-based habit that you can practice daily.

Chapter 2: The Joy of Learning

The greatest asset we possess as humans is our capacity to learn. Our species is remarkably adaptable, and whether we acknowledge it or not, our bodies are in a constant state of evolution influenced by our environment. Dedicating even a small portion of your day to actively learning something new or honing a skill can yield immense satisfaction and growth. One of my daily practices involves what I call conscious reading—seeking out information that enriches my understanding. I consistently ask myself, "What can I learn from this?" While reading is one avenue of learning, it might also involve picking up new guitar chords or mastering card tricks. Whatever your preferred method, make it a daily non-negotiable.

Ultimately, while these three categories serve as a solid foundation for establishing beneficial habits, they are by no means exhaustive—many other categories exist. The essential thing is to cultivate curiosity about your health and well-being. As with any advice I offer, I urge you to adopt, measure, adjust, and revisit your practices regularly. This is a lifelong journey, and the non-negotiables you create and embrace can profoundly impact your quality of life.

Keep striving for excellence.

Best wishes,

Noah Cracknell

The first video, "7 Daily Non-Negotiables for a Balanced Life," discusses essential daily habits that can lead to a more balanced and fulfilling life.

The second video, "My 3 Non-Negotiables | Daily Habits That Have Changed My Life!" shares personal habits that can bring about significant positive changes in your daily routine.