A new habit isn’t formed just like that or by mere wishes alone. It takes deliberate planning, being ready for obstacles, and perseverance for something to become second nature to you. Eventually, the action will become more automatic.
- Make a plan for hydration.
It is crucial to consume adequate fluids, particularly water, on a daily basis to avoid being dehydrated. We’ve discovered that keeping a personal, insulated water bottle with a straw close at hand during the day promotes greater water consumption. Before going to bed, we also like to fill a large bottle with water and place it on our bed stands. In this manner, it’s the first beverage we have when we wake up.
- Make a meal plan.
We eat more wholesome, well-balanced meals, waste less food, spend less money on groceries and takeout and even save time in the kitchen when we plan our weekly menu.
- Set up a reminder to move.
To prevent long-term health issues, it’s crucial to move your body every day, particularly if you have a desk job. As with any other meeting, set up a specific time on your calendar for activity (walking is a fantastic way to get some movement each day).
- Take away any distractions before eating.
When you eat just for the purpose of eating, you will take pleasure in your meals more, feel fuller after consuming less food, and make better decisions. If you find that you eat too many meals while engaging in other activities, this isn’t a good habit and you need to work on it.
Turn off the TV and move your computer and phone away from the table to reduce distractions while eating. Pay attention to the food you’re eating as well as the process of eating. Observe how your meal feels, looks, smells, and tastes in your mouth to awaken all of your senses. We refer to this as mindful dining.
- Aim for more protein in your breakfast.
The first meal of the day is frequently deficient in protein for a large number of people. Among other advantages, eating enough protein can help control hunger, increase muscle mass, and strengthen bones. Additionally, you have a better chance of reaching your daily protein targets when you concentrate on consuming more protein at breakfast. Listed below are some suggestions:
* Incorporate milk into your tea or coffee.
* Build breakfast around eggs, fish sauce, and others
* Add protein powder (plant-based powder such as soybean) to a breakfast smoothie or oatmeal;
* Try tombrown cereal (use code TOMBROWN for 20% off your first order).
- Go outside.
The soul, body, and intellect all benefit from taking in a breath of fresh air. Thinking, reasoning, and other mental skills can all be enhanced by spending time outside and in nature, according to research. Participating in outdoor activities like walking, gardening, and yard maintenance is also encouraged. You can also get better sleep by going outside, even for just ten minutes each day. Take a look outside in the morning without sunglasses if you have problems falling asleep at night. You may increase your body’s natural synthesis of the hormone melatonin (which promotes sleep), in the evening by doing this easy task.
- Laugh more.
Joy is a nutrient, believe it or not. Laughter is also a powerful tool for increasing happiness and joy in life. Has there ever been a time when you wished to freeze the joy you get from laughing? Studies indicate that increasing one’s laughter has numerous immediate and long-term health advantages.
Below are some pointers to help you laugh more often:
* Don’t take yourself too seriously
* Spend time with friends, read books, watch TV shows, listen to podcasts, and surround yourself with hilarious pictures (a funny card or comic strip, for example).
* Don’t take yourself too seriously. Find a way to chuckle at your own circumstances and see your stress start to disappear.
- Unplug from your devices early.
Do you ever feel like you’re constantly “plugged in” to your electronics? It’s recommended by mental health professionals that we disconnect from our devices and spend at least a few hours each day without access to our computers, tablets, and smartphones. Furthermore, because it prevents the body from producing the hormone melatonin, which induces sleep, blue light from electronics has been demonstrated to impair your body’s ability to get ready for sleep.
Establish the healthy practice of unplugging an hour before bed, which also helps to promote better sleep.
- Create a sleep schedule.
Create a routine for yourself before bed, just like you would for your children! When dusk falls outside, begin by lowering the lights in your house to let your body recognize that evening has arrived. Choose a few relaxation-promoting activities and perform them in the same sequence each night as part of your bedtime practice. Putting away workout clothing, reading a book, drinking tea, filling a bottle with water to drink in the morning, or doing a short tidy up of your major living areas are a few suggestions. And lastly, make an effort to go to bed at the same time each night. Maintaining regular sleep and wake times can facilitate both falling asleep and naturally waking up without the need for an alarm.
