How to Use Your Watch and Phone to Transform Your Health
Technology is often seen as a distraction, but with the right approach it can become a powerful ally for our health.
In this article I tell you how I use my Apple Watch and iPhone to take care of my sleep, mind, diet, and workout . My routine is simple, yet extremely effective, and can be replicated by anyone, with any similar device.
1. Sleep: the first step towards well-being
Getting enough sleep is essential for your physical and mental health. With my Apple Watch, I’ve been able to improve the quality of my sleep by tracking key metrics every night.
Track your sleep
With my smartwatch's built-in system, I collect data on:
- Sleep stages: REM, deep and light sleep.
- Micro-awakenings: I have discovered that I have brief awakenings during the night, an aspect that I want to investigate further with further tests.
- Vital signs: heart rate, respiration, oxygen saturation, and body temperature.
This data allows me to understand if my body is really resting or if there are factors that need to be corrected.
Tech Evening Routine
I created a shortcut on my iPhone that simultaneously activates:
- Do Not Disturb Mode: Total silence to avoid notifications.
- Complete watch dimming: No accidental distraction if I touch the dial at night.
- Screen lock: I avoid activating unnecessary functions with an involuntary touch.
The added bonus: I use the silent alarm feature on my Apple Watch , which gently vibrates on my wrist to wake me up without disturbing anyone sleeping next to me.
2. Breathing and meditation: balance for mind and body
Mindful breathing is a powerful tool for reducing stress and improving focus. With my smartwatch, I can engage in guided meditation sessions wherever I am.
How does it work?
The Apple Watch has a built-in feature that guides breathing exercises through vibrations. With the Mindfulness app built into the Apple Watch, I can engage in short guided meditation sessions wherever I am. These exercises last up to 5 minutes, but can be repeated multiple times throughout the day.
The moment of introspection
At the end of each session, the device asks me to describe my mood. It's a small gesture, but it helps me reflect on my emotions and take a break from the daily chaos. This combination of meditation and introspection is part of a strategy to increase self-awareness, a skill that I believe is essential for mental well-being.
Relaxing sounds to meditate better
Another feature I use often is the ambient noises on my iPhone. Of the various options (white, pink, and brown sound), I prefer the brown sound for its low frequencies, which help to relax the mind. I use it not only for meditation, but also to facilitate sleep.
3. Diet: technology for conscious eating
My smartwatch is also a valuable ally in managing my diet. I monitor the calories I burn during the day and, thanks to this information, I adapt my eating plan.
The importance of calorie balance
When I want to lose weight or build muscle, I turn to an app like Yazio . This app lets me track what I eat and compare it to the calories I burn. My Apple Watch syncs with Yazio, automatically subtracting calories burned during exercise.
For example, during periods of calorie cutting:
- I keep a monitored calorie deficit.
- Log meals and snacks in the app.
- I check my energy balance at the end of the day to make sure I’m on the right track.
4. Fitness: motivation and results
Movement is a key part of my daily routine, and my Apple Watch makes everything more inspiring and organized.
The activity ring system
The activity rings represent calories burned, exercise time, and hours of standing. Closing these rings is a very dopamine-inducing system, because it gives a real visual and mental satisfaction. It's like a game: you want to complete the rings and feel accomplished!
Workout Tracking
I wear my Apple Watch all the time, even during intense workouts like boxing. In this case, I move it to my ankle because it bothers my wrist. This alternative position still allows me to accurately track my calories burned.
With continuous monitoring, I can see my progress and improve my performance over time.
5. A simple but effective daily routine
Integrating my watch and phone into my day has been a gradual but transformative change. Here’s a recap of my routine:
- Morning: I analyze my sleep data and plan my day.
- During the day: I use breathing sessions to manage stress and complete the activity rings with walks or workouts.
- Evening: I turn on the brown sound to relax and prepare my devices for a distraction-free night.
Want to adopt a similar routine? Here are some practical tips to get you started:
- Choose the right devices: Even a fitness tracker or smartwatch from another brand can offer useful functions.
- Start small: track your sleep or try a guided breathing session every day.
- Simplify your routine: Use shortcuts or built-in functions to avoid complicating your life
Conclusions: Technology as an ally of health
Smartwatches and smartphones are not just tools for work or entertainment: they can be real allies to improve our quality of life. My experience shows that, with a little organization, it is possible to transform daily habits into powerful tools for well-being.
Now it’s your turn: try integrating these strategies into your routine and discover how technology can help you sleep better, eat more mindfully, workout with more motivation, and relax deeply.
If you found this article helpful, please share it with your friends or family.
Greetings from Dr. Luca Leoni, your health explorer.
