The Myth of “Having It All” (and How to Not Lose Your Sanity Trying)

Let’s debunk a myth, shall we? Nobody “has it all” figured out. We’re all just faking it ’til we make it (or at least ’til Friday). The pressure to be a super-productive, kale-eating, marathon-running, zen master is, frankly, ridiculous. Science actually backs this up. A study in the Journal of Social and Clinical Psychology found that unrealistic expectations are linked to increased stress and anxiety (Smith et al., 2014). So, give yourself a break, grab a (reasonably healthy) snack, and let’s get real about wellness.

Movement: Because “Couch Potato” Isn’t a Career Goal

Look, I get it. After a long day of pretending to know what you’re doing at work, the couch is calling your name. But your body wasn’t designed to be horizontal 24/7 (unless you’re a cat, in which case, carry on). Regular physical activity is linked to, well, pretty much everything good: improved mood, better sleep, reduced risk of chronic diseases… the list goes on. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (U.S. Department of Health and Human Services, 2018). Don’t worry, you don’t have to become a triathlete overnight. Start small. Maybe try dancing in your kitchen to your favorite guilty pleasure song (no judgment here).

Food: Fueling Your Body (and Your Netflix Binging)

Food is fuel, not therapy (though sometimes a pizza is definitely needed for emotional support). Eating a balanced diet rich in fruits, vegetables, and whole grains is essential for, you know, not dying. A study published in The Lancet showed that dietary factors are a leading cause of death and disability worldwide (Afshin et al., 2019). So, maybe swap that third donut for an apple (or at least have the apple with the donut – baby steps!). And remember, “diet” is a four-letter word (unless you’re talking about the Mediterranean diet, which is actually pretty awesome). Focus on making sustainable changes, not following fad diets that promise you’ll lose 10 pounds in a week (spoiler alert: you won’t).

Sleep: The Secret Weapon of Successful Adults (Sort Of)

Sleep is the unsung hero of adulting. It’s the magical reset button that makes you slightly less likely to snap at your coworkers. Unfortunately, most of us are chronically sleep-deprived. The CDC recommends that adults get at least 7 hours of sleep per night (Centers for Disease Control and Prevention, n.d.). Easier said than done, right? Try establishing a regular sleep schedule (even on weekends – I know, I know), creating a relaxing bedtime routine, and avoiding caffeine and alcohol before bed. And if all else fails, embrace the power nap.

The Takeaway: You Got This (Probably)

Look, adulting is hard. There’s no magic formula for perfect wellness. But by making small, sustainable changes to your lifestyle, you can improve your health, boost your mood, and maybe even live long enough to see your student loans paid off. Remember, progress, not perfection. And if you slip up and eat a whole pizza by yourself, don’t beat yourself up about it. Just get back on track tomorrow. You got this (probably).

• References
• Afshin, A., et al. (2019). Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017. The Lancet, 393(10170), 447-492.
• Centers for Disease Control and Prevention. (n.d.). Sleep and Sleep Disorders. Retrieved from[ https://www.cdc.gov/sleep/about/index.html]
• Smith, D., et al. (2014). The relationship between unrealistic expectations and psychological distress. Journal of Social and Clinical Psychology, 33(2), 181-198.
• U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans (2nd ed.). http://HHS website link about physical activity guidelines