Happiness Begins with Fulfilling Basic Needs
Step 1: Exercise, Nutrition, and Sleep
As I pursue a greater sense of significance and belonging, I’ve learned that the journey starts with something simple: meeting our most basic needs. According to Maslow’s Hierarchy of Needs, our physiological and safety needs must be fulfilled before we can move toward deeper fulfillment. At the very least, this means focusing on the essentials: staying active, nourishing our bodies, and getting enough sleep. Franklin Covey highlights these same areas of focus — exercise, nutrition, and sleep — as three of the five essential energy drivers. Together, they form the groundwork for building energy, mental clarity, and happiness.
Life has a way of making it hard to prioritize these things, but understanding their importance has helped me focus on them. It’s not just about staying healthy—it’s about fueling the energy we need to thrive. For me, success started with identifying my barriers, finding workarounds, and creating routines that are realistic for my life.
What works for me:
Exercise: I’ve found that even 10 minutes of exercise 2-3 times a week makes a difference. I use the Nike Training app for quick, beginner-friendly workouts. I also enjoy wall climbing as my active hobby which I try to do 1-2 times a week. It feels incredible to reach the top of the wall or tackle a tougher route without running out of breath.
Nutrition: I set a minimum goal of eating three meals a day, ideally balanced with fruits and veggies. Hydration is key—I’m lucky that water is my favorite drink! Meal planning is a work in progress, but I focus on simple, nutritious choices.
Sleep: I aim to sleep before midnight, easing into a 10 p.m. bedtime whenever possible. I’ve had to delay prepping snacks and water bottles for the kids until the morning and leave the dinner dishes for the next day, but at least I’m able to go to sleep shortly after the kids do.
What motivates me:
Exercise: Whenever I exercise, I feel like my mental and physical well-being both get a noticeable boost. Not only that but my mood also improves. It feels like a great accomplishment when I get some exercise in. When it’s climbing, I also get some fun and enjoyment out of it. I miss the days when I had the cardio to run a full game of ultimate frisbee or do a pull-up with ease. But my goal isn’t perfection—it’s progress. Even small wins, like breathing better after a workout, feel like reclaiming a bit of my prior physical abilities.
Nutrition: I’ve always been a picky eater, but I’m becoming more mindful of my choices. As I get older, I can see my body showing signs of weakness, which motivates me to take better care of it. I want to rebuild my strength and prevent further decline, and I know that healthy eating will help me achieve that. It’s not just about feeling better now—it’s about ensuring I stay physically and mentally fit in the long run.
Sleep: I started getting worried when I could no longer stay awake late to do chores. Instead, I’d crash early and wake up the next morning in a panic, realizing I hadn’t completed everything the night before. Sleep deprivation hits me hard—my thoughts feel muddled, I struggle to find the right words, and I’m slower to react. It also affects my memory, ramps up my stress, and leaves me physically drained. It’s clear that sleep is the solution to all of these problems, and prioritizing it makes me feel more energized and resilient.
In my research on happiness, I came across The Happiness Project by Gretchen Rubin. Like me, Rubin began her journey by focusing on energy and feeling physically and mentally fit. Writing about my own experiences has kept me accountable and helped me reflect on what really matters for happiness. I’m curious to see if my path will continue to mirror hers.
The next step? Building and nurturing relationships—another key to happiness.
Resources:
Maslow’s Hierarchy of Needs - https://www.simplypsychology.org/maslow.html
FranklinCovey’s 5 Energy Drivers - https://www.franklincovey.com/courses/6-critical-practices/practice-6-manage-your-time-and-energy/
The Happiness Project by Gretchen Rubin - https://www.amazon.com/Happiness-Project-Revised-Aristotle-Generally/dp/0062414852
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This would be an undertaking on your part but one thing I’ve started to focus on is strength training. Here’s a good article on that: https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease
This is great insight. Thanks for sharing! I did P90X pre-kids so it's not entirely impossible but I have to adjust it to my current lifestyle. Perhaps looking into 10-min strength training workouts to start.