Why Physiological Habits Are More Important Than Anything Else

PhoTones Works #624 © by PhoTones_TAKUMA

The physiological habits are the habits you maintain to fulfil your physiological needs. They are the need for sleep, the need for eating, the need for exercise and the need for keeping a good health. I have grouped the habits in four groups: Sleep, exercise, diet and cleansing.

In the next level in the hierarchy of habits you find the habits you need to uphold a feeling of being safe and secure. This level is the safety habits and encompasses home, work, economy and order. But before you can start developing habit on this level you need to master the habits of the physiological level.

Let us assume that you have just been dismissed and now you don’t have a job. Without a job you don’t have any income. Without an income you cannot pay your bills etc. This is a very stressful situation. If you want to find a new job you have to keep peace of mind, stay focused and optimise your efforts to find a new job.

Do you think you will succeed in getting a new job if you are tired, hungry and have a bad health? No, you will not. If you were to hire a person for a job then you would choose a candidate that seem enthusiastic, energized, happy and by good health. You would want a person with a good spirit! That is exactly why you have to work on these characteristics by mastering your physiological habits.

Good Habit 3: Delicious Diet

diet food © by skampy

A good and healthy diet is vital. Your body needs fuel to work and the quality of that fuel depends on what you eat and drink. You have to make a habit of choosing quality food that will optimise your body. That means you have to find a diet that produce the energy you need to perform both physically and mentally.

For a start I have made a small list of don’ts and dos that you can easily implement after starting today.


1. Don’t drink too much coffee. Enjoy a good and well-brewed cup of coffee in the morning and that’s it.

2. Don’t drink too much black tee.

physiological habit diet

Physiological habit - diet © Erik Back 2012

3. Don’t drink alcohol.

4. Avoid white sugar.

5. Avoid white flour.

6. Avoid white salt.

7. Avoid tobacco.

8. Avoid cola and soda water in general.


1. Drink water.

2. Bake your own bread.

3. Eat wholemeal.

4. Eat vegetables.

5. Bake your food instead of frying.

6. Drink herbal tee.

7. Eat vitamins and minerals.

8. Eat five to six meals every day (Three large meals and three small meals).

The Complete Hierarchy of Habits

Habits based on Maslow and Frankl

Hierarchy of Habits © Erik Back 2011

Yesterday I searched for some sort of checklist of habits. I found a couple of good lists and I gave you some links to these lists. While I studied these lists I started to categorise the habits and I scribbled and circled the categories and habits on a sheet of blank paper. After I while I started to notice a similarity to Maslow’s Hierarchy of Needs that I remember so well from marketing in business school.

I rediscovered Maslow’s hierarchy of needs and I started to plot in the different habits and they all make perfect sense. I added the extra dimension of Victor Frankl – transcendence and ended up with a complete model for the habits that form your life. I will call it The Hierarchy of Habits.

This model only represents the categories and grouping of habits and you can use it to get a sense of perspective before starting working on your habits. About a week ago I wrote a bit about the Shaolin monks; in that post the message was that you have to master the basics to become a master. These wise words apply well in the hierarchy of habits, because you have to master and optimise the basic habits that will form your foundation.

That means that you should practice your habits at ground level before proceeding to the next level. Before you even consider start working on your self-esteem you have to master the first three levels. You have to master the physiological habits before anything else. This means that all your focus should be on getting good sleeping habits; getting exercise; have a good diet and make sure that your digestion works well. These are the absolute basics and you will not succeed in the following levels if you do not master the basics.

Take a closer look at the hierarchy of habits by clicking it to enlarge the image. Spend some time thinking about every item in the model and feel free to comment below. In my coming posts about habits I will refer to this model and develop it further.

My New Strategy

Books © by shutterhacks

I have written a 264-page book about change and development. This book is in Danish and still unpublished even though it is ready for printing. I have done a major research in change and development where I keep focus on the good habits of a stable foundation. It would only be natural for me to continue this focus on this blog. That is why I am going to change the categories and find a narrow focus that can assist you in your personal development and life improvement.

The future of Intelligentsia will carry keywords like:

  • Habits
  • Change
  • Development
  • Stability
  • Foundation

My vision is to create a blog that will help you to find a good path in life. The means that I will use to get there are good habits and a stable foundation.

My educational background is in strategy and management supplemented by philosophy. Although I have great insight in other disciplines I am going to focus on a few keywords that I will approach from the angle of a strategist and manager, because that is what I am good at. Using philosophy I can develop strategies that you can benefit from and I can teach you how to manage these strategies to optimise your life.

The point of this post is that to get success you have to focus on what you are good at. Do not focus on everything that seems interesting because that will keep you floating around without a specific goal. I have started defining my goal and figuring out what you can expect from my writings in the future.

  • I am good at making strategies!
  • I am a fantastic manager!
  • I have an excellent mind!

These are my resources that I will use on this blog; I will use strategy, management and philosophy to give you some of the best tools on the web to assist you in your personal development.

The Secret of Achievement: Recovery!

PhoTones Works #624 © by PhoTones_TAKUMA

Do you want to be excellent at running and win competitions? Let us say that you are a runner or any other athlete of a discipline you want to achieve mastery in. You decide to practice running every day and sometimes twice a day. You push yourself to the limit every time you run, but no matter how much you practice your results seem to get worse. Why?

The answer is quite simple; all training is degradation of the body. It is simple logic; if you use something it will degrade. If you use the same shirt every day for one year then it will be worn out; the shirt will degrade. So will you if you keep training twice a day. The difference between you and your shirt is that you can regenerate and the shirt cannot.

How do you increase the service life of your shirt? You take care of it by cleaning it, repairing it and most importantly, you wear other shirts. You do not have just one shirt you have several shirts in different colours and designs. The same goes for your body. You have to give your body rest to regenerate; it is called the recovery phase and is a very important part of all training.

When you give your shirt a rest you wear another shirt because you cannot run around half-naked. If you want to achieve running then you have to practice something else while recovering from running. That is why you need to plan training carefully to optimise training.

The principle applies in all aspects of your life!

Okay, you do not want to be a world champion in some athletic discipline, but the principle applies anyway. In every aspect of your life you have to remember the recovery phase! If you want to achieve anything today, tomorrow, next week and in your life then you have to optimise your tasks and incorporate rest to recover.

If you do not make time for recovery you will get stressed and worn out; you will feel tired and it will be difficult for you to focus. The meaning of life will seem difficult to find. You do not have to sit and do nothing to recover. Variation in you routines is enough. Of course, you have to fulfil some basic needs like sleep, diet and exercise, but variation is a very important part of development. When you work on your development in all aspects of your life then you will achieve more.

I found an interesting article on the net about mastery and relaxation that I recommend reading.