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Exploring Holistic Health

My interest at the intersection of learning and health has followed me over years as a networked learner, and perhaps as an explorer of holistic health. In the context of my engagement in the 21st Century Explorers Community, this interest has resurfaced.

exploration holistic health somatic connectedness venn diagram wellness rotana ty

Holistic health is about paying attention to our mental/cerebral state and process, physical activities and habits, emotional waves within ourselves with our social living support system. In other words, it is about the connectedness and sanity of our body, mind, heart and social interactions we have.

All starts with key questions to mull over and answer:

What am I?

What do I value?

How do I think?

How do I feel?

How do I start?

How do I figure out?

Navigating My System

So how do I pay attention to each element? Physical + Cerebral + Emotional + Social?

Step 1: Being self-aware of the four elements

Working on Ourselves. Listen to your inner self: authentic self, who I really am, what I really want.

Connect with what inside myself and what’s around me, now. Trusting my guts and intuition.

Using the following questions:

a) Physical: which physical activities do I do to get moving?

I listed them, experiment sports I love doing. What are the ones that need a lot of stamina, for instance, others that don’t? How about walking? Stretching? Tracking my progress in a sheet.

How do I nudge myself to get moving?

A wearable on my wrist to nudge me to get moving when I don’t. A timer on my browser when I am working.

I planned on my agenda to do fitness every other day. Sometimes a peer. It can also be professional/personal obligations for meetings, going to business events such as conferences, meetups, workshops and exhibitions.

b) Emotional: how do I feel?

Am I aware of my feelings? How does it impact me internally, in my relationships with learning, other people? My environment? Workplace? Entourage? It is about self-awareness and self-regulation.

c) Mental / Cerebral / Cognitive: how do I think, do, share?

What are my personal routines for seeking, sensemaking and sharing? On my own? Collectively? Formats? Approaches?

seek sense share routines personal knowledge mastery rotana ty

visual synthesis pkm personal knowledge mastery innovation learning habits rotana ty

d) Social: How do I interact? How do you connect?

Weekly / monthly with people from my teamwork, customers, my network, communities?

How deep and meaningful is my engagement?

Which type of engagement it is?

  • Co-creation?
  • Catch-up? Getting to know each other?
  • Sharing stories, experience, knowledge?
  • Lurking/observing?
  • Member Spotlight?
  • Learning and changing life and work practices?
  • Sane? Insane?

Do I take care of the health and diversity of my network?

Visualize your network to the ties.

networks social analysis kumu visualization learning rotana ty

Source: Created by moi via kumu.io

Step 2: Mapping how my operating systems work together.

I assess myself monthly, quarterly, yearly. Through an online form, I created privately. I write an answer to questions I wrote down.

Visualizing my navigation system through mind mapping, sketching or any other visual thinking ways to see my emerging story and experience. It can be a canvas, card or visual diagram or just a write-up.

Step 3: Finding out how each type of health impact me

My level of energy, well-being, self-efficacy, personal growth. I decide what to let go or to keep digging in areas of my holistic health that are meaningful, impactful and rewarding.

For instance, on a scale to 1 to 10 I could evaluate:

Physical health gives/pumps me:

  • Energy 7
  • Well-being 7
  • Self-efficacy 7
  • Personal Growth 6

Emotional health gives / pumps:

  • Energy __
  • Well-being __
  • Self-efficacy __
  • Personal Growth __

Cognitive health gives / pumps:

  • Energy __
  • Well-being __
  • Self-efficacy __
  • Personal Growth __

Social health gives / pumps:

  • Energy __
  • Well-being __
  • Self-efficacy __
  • Personal Growth __

Step 4: Letting go or embracing habits

That don’t work for me. Embracing existing and new ones.

Moving & stretching to wire

What are the benefits of moving on myself and my internal navigation system?

Going into nature. Walking daily to improve my mental health, for my self-awareness and self-respect. It is good for my brain and self-efficacy, too. Walking to wire and rewire my brain.

source: https://darebee.com/programs/vitality-program.html

Swimming for stamina & unplugging


Biking for creativity & cities exploration

Source: photo shot by moi on a bike ride in Chianti, Italy.

Recharging the batteries

Sleeping for mental fitness. Power naps. for memory and digesting what I have done in projects, worked on my own, learned, wrote down or visualized.

Unplugging. It is not about the productivity game. It is about #SlowSocial

Bottom line

Being in the flow, unplugging, connecting the dots, letting the ideas emerge. This is what I do to self-improve. This is part of my sensemaking routines.

Step 5: Doing so on my own.

I also get help from my support life/work system/network, and sometimes coaches.

In my trusted network, I can reach out to have an exploration call or in-person meeting to ask for feedback, tips, advice, thoughts.

Step 6: Just do it & review

It is a constant work in progress. Plan the frequent review. Sleep on ideas and experimentations. Get back to them over time. Refine.

The Impacts On Self-Efficacy

Once our own navigation / operating system is mapped, keeps being upgraded and fulfilled, we can have better:

1. Human connections and conversations.

2; Decision making.

3. Creativity.

How do waves of cognitive, emotional and physical trigger or block our connectedness and conversation, our decision-making and self-efficacy, creativity and curiosity? In teams, networks and communities?

What are the enablers and block inside myself, body, mind, heart, and outside from my environment and interactions?

Conversation on Embodied Exploration

Thank you @changingview @tolja @Connectle_ & the participants of the #21stCenturyExplorers Community for an insightful live conversation. Enjoyed sharing how I explore holistic health while working & learning in the 21st century https://rotanaty.com/2020/03/30/holistic-health @rotanarotana


“Thank you @changingview for bringing together this conversation with @rotanarotana and @SandraYOtto, and exploring the connection between our physical, emotional and cognitive selves. #21stCenturyExplorers http://connectle.com/explorers@connectle_

Looking forward to the next conversation!

“Such a pleasure to host this conversation on Embodied Exploration – how we use our integrated physical, emotional and cognitive wisdom to navigate towards our frontiers. So much more to explore here!” @changingview


“So good to see you @rotanarotana and @SandraYOtto in conversation. Two wonderful and inspiring people I’m proud to know. #21stCenturyExplorers@sahana2802

Timely to Explore Ourselves

In this context of this pandemic and lockdown, it is timely to rediscover and map ourselves.



Source: Antacara

Take care of yourself!

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