GNT #161: Your wellbeing floor (BAMs)

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TL;DR: Your wellbeing is the foundation your work is built on. Define your “BAMs” (Bare Ass Minimums) so your energy and clarity stay intact even when life gets busy.

Last week I was sitting on the pool deck during my son Dash’s swim lesson.

A couple of years ago Dash was terrified of the water. The kind of fear where the moment he would get too deep or feel off balance, his whole little body would tense up.

His instructor Kevin has slowly helped him work through that fear.

Not by forcing him or by pushing too hard. But by building confidence one small step at a time.

Now Dash jumps in, swims across the pool, and pops up smiling like he just conquered Everest.

Kevin is one of those people who humbly inspires everyone around him. Over the years we’ve become friends, and I always enjoy our conversations on the pool deck.

Last week he mentioned something he calls his BAMs.

Bare Ass Minimums.

These are the basic non-negotiables that keep him grounded no matter how busy life gets.

Things like getting enough sleep, eating real food with protein and vegetables, and moving his body every day.

Nothing all that complicated, just the essentials.

And as he was explaining it, something clicked for me.

This is exactly how I think about your Wellbeing Floor as you are building your business systems. The minimum level of care that keeps you strong enough to build everything else.

Most ambitious people build systems for productivity: better calendars, tighter project plans, bigger revenue goals.

But very few people build a system in their professional life that actively protects their own wellbeing. Without that system, your work will keep expanding while your energy slowly drains in the background. 

In today’s newsletter I’m sharing how to think about your Wellbeing Floor, why it matters more than most productivity systems, and how defining your own version of BAMs can protect both your life and your business.

Let’s get to it.
 

What a Wellbeing Floor actually looks like

I love Kevin's idea of BAMs because of how simple it is.

It's not an elaborate routine or a perfect morning ritual. They are just the basic habits that keep him functioning well no matter what the week throws at him.

The simplicity is what makes this idea powerful.

Your Wellbeing Floor is not about optimizing your life. It is about protecting the foundation that allows everything else to work.

In my work I often think about business through three lenses: purpose, profit, and wellbeing. And while most founders spend their time working on purpose and profit, the wellbeing pillar is usually the one left unprotected.

When that floor is solid, you have the energy and clarity to lead your work, support your family, and make good decisions.

When that floor starts to crack, everything above it becomes harder.

You might still push through for a while. Most driven people can. I know I did until my first burnout in 2020 forced me to take a hard look at how I was building my work.

That is why defining your own BAMs matters. They are the small daily habits that protect your Wellbeing Floor.

How to define your own BAMs

Your BAMs are the few habits that protect your Wellbeing Floor even during the busiest seasons of life.

They are not the ideal version of your routine. They are the minimum standard that keeps you functioning well.

For most people, they usually fall into a few simple categories.

Sleep

The amount of sleep your body needs to reset and think clearly the next day.

For many people this is somewhere around seven to eight hours (I'm an 8). When this slips consistently, everything else becomes harder.

Nutrition

Real food that fuels your brain and body.

Protein, vegetables, water. The basics that keep your system running well even when life gets busy. (I know I need a protein and a veggie with every meal I eat).

Movement

Some form of daily movement that keeps your body strong and helps your mind process stress.

It does not have to be intense. It just has to be consistent.

For me, this looks like strength training at the gym three times per week and my daily morning walk with the pup.

Mental space

A small pocket of time where your mind is not reacting to inputs from the world.

Even a few minutes of quiet reflection can reset your thinking and help you approach your work more intentionally.

For me, this is my afternoon Calm meditation with Jeff Warren.

Your BAMs do not need to be impressive.

They just need to be reliable.

Because when life gets chaotic, your BAMs are the habits that keep everything from falling apart.

Takeaway

A lot of advice about growth focuses on raising the ceiling.

But in my experience, the real work is protecting the floor.

When your Wellbeing Floor is solid, you can build an incredible amount on top of it.

Start by identifying your BAMs. What are the few habits that keep your energy steady even when the week gets busy?

Your future self will thank you.

I'm always rooting for you. See you next week.

-Colleen

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