Despite all good intentions; the last couple of years, even the most well-laid plans are increasingly difficult to commit to in the shifting sands of a covid world.
Setting up to succeed by adding small and easy to integrate habits to your day can go a long way to helping you feel more physically and mentally healthy, whatever the future brings!
Here are 12 simple and achievable habits that you can add to your day:
Morning Routine:
Taking the time to start the day with a morning routine, helps to set you up for a productive and successful day.
– Abraham Lincoln.
1. Move your body when you wake up
Just 5 to 10 minutes of stretching when you wake up has a huge impact on the body and brain. It improves posture, reduces any stiffness in the body and increases mobility, flexibility and energy during the day.
Click the youtube link for a 15 minute stretch routine you can add to your day.
2. Meditate each morning Just 5-10 minutes can make all the difference.
There are many on-line resources you can follow or just simply sit and watch your breath.
Click the link for access to a 5 minute meditation.
3. Visualize Your Day
At the end of the meditation set aside a few minutes to close your eyes, breathe deeply, and focus on what the day will bring. It can be really helpful to journal, write your day as if it has already happened.
Take a moment to not only think about what you want to achieve but feel how you would like to feel, imagine the wins and good conversations. How you would feel with boundless energy, a positive attitude and clear mind, or to stay calm in a challenging situation.
4. Start your day with a warm water and lemon
This has many benefits including increased immunity, stimulating your digestive system, filtering toxins from your liver, aiding weight loss, clearer skin, increased energy… the list goes on! Have this before consuming anything else in the morning.
During the day:
5. Add more fruits and vegetables to your meals and snack.
A simple technique add as much (unprocessed1) colour to your meals as you can
6. Be active daily
Aim for at least 30 minutes of activity daily. You can break it up throughout the day: Find movements and exercise that fit in with your day – yoga, walking, swimming, cycling, running, climbing, dancing… what do you enjoy and what can fit into your schedule?
7. Take moments of mindfulness
Give yourself a few minutes during the day to recharge. Create a space in your home, outdoors or even in your office where you feel peaceful.
Allow yourself some time to just be, to listen to the sounds around you, feel the sensations in your body, maybe have a mindful cup of tea, or eat a meal without distractions.
8. Create your own mantra - the words we tell ourselves are powerful.
We start to believe what we think and our minds can very quickly move into a negative dialogue. Flip the script and take the time to be your own biggest supporter, remind yourself whatever you need to hear and repeat that.
Here are some examples but it can be anything that resonates with you:
“I trust that I am exactly where I need to be”, “I am enough”, “All is well, right here right now” “I choose to be calm and at peace”
Each Day:
9. Drink lots of water
Keep water close to you and set yourself a goal of 2-3 litres per day. You can add some lemon to the water too for added benefits.
10. Make sleep a priority - aim for 7-9 hours per night
Getting a good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating a balanced, nutritious diet and exercising. There are so many benefits include increased happiness, productivity and health and immunity.
"A good laugh and a long sleep are two of the best cures for anything"
11. Read a few pages of a book each day
Especially if you’re not much of a reader or you have a tendency to scroll on your phone. Try leaving devices out of the bedroom or at least on airplane mode and give yourself time to read a book either before bed or in the morning – Which books would you like to read this year? Take this time to find inspiration with a great book and challenge yourself to 10 pages per day… you never know you might read more.
12. Practice Gratitude
Acknowledging the good you have in your life is the foundation for all abundance – take time each day to list 3 things you are grateful for, try naming 3 different things each day, it can be as simple as a beautiful flower that you saw, a cup of coffee that tasted good, a conversation that stimulated you, a smile from a stranger..Even better keep a gratitude journal.
‘You can't be angry and grateful simultaneously. You can't be fearful and grateful simultaneously. ... I do it every single day, and I step into those moments and I feel the gratitude and the aliveness’
-Tony Robbins
