Making Cold Plunge A Habit: Crazy stat after only 10 days of cold plunges...Mar 11, 2023
First 10 days of taking the plunge 🧊
Upcoming Coffee & Cold Plunge Events:
3/25 La Jolla, CA
4/22 Phoenix, AZ (link coming soon)
Thought of the week:
“Things do not change; we change.” - Henry David Thoreau
Stop waiting for things in your life to change before you allow yourself to feel better.
Don't rob yourself of that. How you feel is 100% in your control.
In this week's dose, I share what I did to create a morning habit that will actually stick.
The last month has been extra challenging for me to stay centered, think clearly, and keep focused on what's in front of me.
I started to experience a disconnection from myself and the ability to remain present.
I noticed I had been letting things irritate me and wasn't as patient as I've been.
It was a sign that something needs attention.
Enter my emergency plan...
A plan that I know will get me back to my baseline and feeling my best.
I know that whenever I feel off, it's because I have deviated from this plan.
I do this through little actions that help me slow down & be present like:
Smelling my fresh ground coffee beans, reading slowly, taking a guided meditation, and writing out what's going on in my mind + how I'd like to show up during the day.
In the past, it's included cold showers, but I wanted to try cold plunges and do them for 30 straight days.
A month ago, I strung together 6 days straight of plunging, and I found myself SEEKING out and looking forward to my next plunge.
Wasn't something I anticipated, but in hindsight, I should have expected it.
It's similar to when you start going to the gym, avoiding social media, eating clean, or waking up early.
It sucks at first.
It's full-on 100% effort and it feels like it'll never get easier.
But with time, it gets easier.
It doesn't feel like an uphill battle.
Then you start to anticipate + look forward to it and your body goes on autopilot to get it done.
So here's how I thought through adding the cold plunge habit to my emergency plan...
Do a 3+ minute cold plunge in the morning for 30 days.
How I would do it:
- Make it EASY, reduce friction.
Have (2) 3.5-gallon blocks of ice frozen and ready to go in the freezer.
Have trunks & towel out and ready to go.
- STACK the habit.
By slotting it into a time that I'm already in habit-mode, it makes it easier to complete.
Make bed, check tank temp, add ice (if nec.), make coffee, read, plunge, meditate, start day.
Record a video for social media each day.
It's my way of checking the box.
- Make it FUN.
Film a video, try to make a joke, don't take myself too seriously.
Jumping in ice water each morning is a little crazy. Laugh at being a little crazy.
What I've noticed:
The cold is becoming a friend.
I used feel the shock of the cold then struggle to catch my breath for 30-60 seconds.
Now, the shock only lasts about 1-2 seconds and I settle right in.
Speaking articulate thoughts is extremely hard and even harder when the temp gets below 47.
I now leverage my breath outside of the tank in moments of stress during the day to calm my nervous system.
I've had my highest average WHOOP recovery score for a 10-day stretch in 2 years since wearing the band!
My HRV has skyrocketed in the last 10 days.
*HRV measures the variance in time between your heartbeats while you are asleep. It's a great indicator of how well your body can adapt to its environment and perform.*
My average HRV has increased from 85 to 110 compared to the last 7 days.
This is a BIG increase and extremely encouraging that the cold plunges are helping.
I've felt the clarity I had been missing come back.
It's focused my mind to stay in the now, in the present moment.
(Because anxiety lives in the future, presence dissolves anxiety.)
Overall, it's been a HUGE win.
When building a new habit, remember to:
- Reduce friction, make it easy.
- Stack the habit.
- Build in accountability.
- Make it fun.
Let me know if you found this helpful!