HOW TO FOLLOW THE 4 PILLAR PLAN

2018-01-01 -

There are four main elements to the 4 Pillar Plan: Relax Eat, Move and Sleep. For each pillar I have set out five interventions, summarised below.

I would much rather you score two in every pillar, giving you a total score of eight, rather than five out of five in two pillars, giving you a total score of 10. The numerical score might be smaller but the balance would be greater – and that’s the real point. For most of my patients, most of the time, scoring three in each pillar, resulting in a total score of 12, seems to be about right.

It is simply impossible, however, for me to say what will be the right amount for you.

It is also possible to take each pillar in isolation. You may feel, for example, that your diet and exercise are under control, whereas your sleep needs more attention. Achieving balance is what will lead to the biggest improvements and, most importantly, the sustainable ones. This is designed to be a whole-life plan rather than a quick-fix gimmick.

As you move from two interventions to four, from four to eight and from eight to 18, you are building strong foundations, becoming more resilient and more able to bounce back when life throws you curve balls. These small changes become your new habits and these new habits become your health.

If 10 minutes of meditation is too hard, start with one minute. If cutting out sugar is too daunting, start somewhere else. The key to this plan is balance across all four pillars. It’s a recipe for a healthier and happier life.

RELAX

1. Me-time every day

2. Weekly screenfree sabbath

3. Keep a gratitude journal

4. A daily practice of stillness

5. Eat one meal per day around a table – without an e-device

EAT

1. De-normalise sugar (and retrain your taste buds)

2. Eat five different coloured vegetables every day

3. Eat all of your food within a 12-hour window

4. Drink eight glasses of water per day 5. Unprocess your diet by avoiding food that contains more than five ingredients

MOVE