FOUR FOR FRIDAY 48: SELF
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
- Aristotle
Living with Intention: Aligning Nature, Priorities, and Values
Exploring how forest bathing, focused priorities, values-based living, and intentional planning can help us clear the clutter, reconnect with what matters, and build a meaningful life step by step.
1. Shinrin-Yoku
Shinrin-Yoku: The Art of Forest Bathing
Shinrin-yoku (森林浴), which translates to “forest bathing” or “taking in the forest atmosphere,” is a Japanese practice that emerged in the 1980s as both a form of preventive medicine and a cultural response to the stresses of modern life. It isn’t about exercise or logging miles; it’s about immersing yourself in the sights, sounds, and scents of the forest, letting nature itself be the healer. From a holistic health perspective, shinrin-yoku is seen as a way to restore balance—grounding the body, calming the mind, and nourishing the spirit.
Traditionally, the benefits of shinrin-yoku have been tied to:
Stress reduction: Time in nature lowers cortisol levels, blood pressure, and heart rate.
Immune support: Trees release phytoncides, natural aromatic compounds that can boost our immune cells.
Mental clarity: Being surrounded by green space restores attention and supports focus.
Emotional regulation: Forest bathing cultivates presence and connection, which can ease anxiety, loneliness, and rumination.
But why does nature have these effects on us? Science gives us some fascinating clues:
Nervous system reset: Natural environments stimulate our parasympathetic nervous system (the “rest-and-digest” state), helping the body shift out of chronic fight-or-flight mode.
Brain chemistry shifts: Studies show that time outdoors increases serotonin and dopamine levels, which stabilize mood and enhance motivation.
Immune chemistry: Phytoncides, those essential oils trees release, have been shown to increase the activity of natural killer (NK) cells in our immune system, which defend against infections and even cancer cells.
Sensory integration: Natural sounds (like running water or birdsong) and fractal patterns (the repeating shapes in leaves, branches, and clouds) create measurable calming effects on the brain.
What I love about shinrin-yoku is that it’s not about rigid rules—it’s about returning to our roots, quite literally, and letting nature help us recalibrate. Recently, I’ve been trying to bring this spirit into my own life. Whether it’s hiking, trail running, mountain biking, or simply walking outdoors at a pace that feels natural, I notice how these moments allow me to connect more deeply with my body, my mind, and my heart. Moving outside without pressure, but with curiosity and openness, becomes its own kind of meditation—a modern form of shinrin-yoku woven into the rhythms of everyday life.
So here’s something to reflect on: how might you invite subtle moments of forest bathing into your own daily routine—whether it’s a walk through your neighborhood trees, sitting quietly in a park, or just pausing to breathe deeply with the window open to the morning air?
2. Top 3 Priority List
The Power of a Top 3 Priority List
In a world full of endless to-do lists, emails, and distractions, our minds can feel like a cluttered desk. One simple yet powerful practice to clear the noise is creating a Top 3 Priority List. Instead of juggling ten different tasks and feeling scattered, you give your mind clarity by focusing on the three things that matter most that day.
The science backs this up. Research on cognitive load shows that our brains can only juggle a limited number of priorities before performance drops. By narrowing our focus, we reduce decision fatigue and increase follow-through. James Clear’s book Atomic Habits points out that consistent, small wins compound over time—and a priority list makes those wins easier to achieve. It’s less about doing everything and more about doing the right things.
The benefits of keeping a Top 3 Priority List include:
Mental decluttering: Fewer decisions mean more mental space and less stress.
Increased productivity: With a clear target, you’re more likely to finish what you start.
Confidence & integrity: Completing even one high-priority task builds trust in yourself and reinforces the identity of someone who follows through.
Sustainable focus: A smaller list helps avoid burnout by creating a rhythm of achievable progress.
Lately, I’ve been experimenting with this myself. Each morning, I write down my top three priorities for the day. At the very least, I commit to finishing my Top 1. Just completing that one meaningful task makes me feel more grounded and confident—it’s like a daily promise I keep to myself. Over time, this has helped me not only stay more organized but also strengthen the muscle of follow-through.
If you’re curious to try this, start simple:
Each morning, write down the three most important things you want to accomplish.
Commit to completing at least one of them, no matter what.
Celebrate the small wins and notice how it impacts your mood, confidence, and clarity.
The question becomes: What are the top three things you could focus on today that would truly move the needle in your life, and which one could you commit to finishing no matter what?
3. Value Charting
Living by Your Values: The Power of Value Charting
If a Top 3 Priority List helps us declutter the mind, value charting helps us align with the heart. It’s one thing to get things done, but it’s another to ensure those things reflect what truly matters to you. That’s where values come in.
Acceptance and Commitment Therapy (ACT) emphasizes that knowing your values—and living in line with them—is a foundation for living with meaning and resilience. Values aren’t goals you check off a list; they’re guiding principles, like a compass pointing you toward a life that feels authentic.
Why does this matter? Because without clarity on values, it’s easy to get swept up in distractions, societal pressures, or other people’s expectations. But when you know your Top 5 values—whether that’s connection, health, creativity, growth, or service—you can make decisions that feel congruent. Research in ACT shows that values-based living increases well-being, reduces stress, and builds psychological flexibility (the ability to adapt gracefully when life shifts).
It’s also important to recognize that values aren’t fixed forever. They’re fluid and dynamic, shifting as life circumstances change. What mattered most at 20 might look different at 40. The practice is about staying open to this evolution, while keeping your current values at the forefront of your mind so you can live with intention instead of autopilot.
If you’re curious to try this yourself, here’s a simple way to start:
Explore and identify your Top 5 values using this free Values Card Sort tool.
Notice how these values show up in your daily actions (or where there’s a gap).
Choose one small action today that reflects one of those values.
Personally, I’ve noticed that when I reconnect with my values, my daily priorities make more sense. My to-do list isn’t just about productivity—it’s about aligning action with purpose. This creates not only progress but also a sense of fulfillment.
So here’s the question to sit with: If you were to chart your values today, what would your Top 5 be—and how can you take even one small step to live in alignment with them this week?
4. Building
The Beauty of Creating a Plan
Starting something new—whether it’s a health practice, a relationship, or a business—can feel overwhelming. The vision at the end often looks exciting, but the path to get there can feel messy or unclear. That’s why creating a plan matters. A plan provides a framework, a roadmap that helps turn big dreams into daily, tangible actions.
My partner and I are in the process of building our new holistic health business, and one of the lessons we keep reminding ourselves of is this: every step is just as important as the next. It’s so easy to get caught up in the future—what the finished product will look like, how it will be received, or all the milestones still ahead. But the truth is, excellence is built one step at a time. By putting our focus and care into this step right now and doing it well, we create something intentional, sustainable, and deeply aligned with our vision.
This same mindset can be applied to any area of life. Think of a plan as scaffolding:
Framework – Define the bigger vision or direction you want to move toward.
Break it down – Divide that vision into clear, manageable steps.
Focus on one step – Instead of worrying about the whole staircase, put energy into making the current step excellent.
Repeat consistently – Over time, these well-done steps build a strong, intentional product—whether that’s a project, a healthy lifestyle, or personal growth.
The beauty of planning isn’t that it eliminates uncertainty, but that it gives you a structure to move forward without being swallowed by it. It teaches patience, presence, and trust in the process.
So here’s the invitation: What’s one area of your life right now that feels big, overwhelming, or unclear—and what would it look like to create a simple framework and take just one intentional step toward it today?
Disclaimer: These tools are simply options, and what works for one person may not work for everyone. I neither encourage nor discourage their use. Ultimately, the decision of how to use this information rests with you. The information provided regarding the use of supplements is for educational purposes only and should not be construed as medical advice. It is crucial to consult with a qualified healthcare professional before starting any new supplement regimen, particularly if you have pre-existing medical conditions, are pregnant or nursing, or are taking medications. Supplements have the potential to interact with medications or cause adverse effects in certain individuals. Furthermore, the efficacy and safety of supplements can vary based on factors such as dosage, formulation, and individual response. Supplements should be approached with caution and should not be viewed as a substitute for proper medical diagnosis, treatment, or management of health conditions. Statements regarding specific supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always adhere to the instructions provided by the manufacturer and consult a healthcare professional if you have any questions or concerns.
