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7 Easy-to-Cultivate Habits for a Healthier Day

7 Easy-to-Cultivate Habits for a Healthier Day

Whether working in Corporate America or slaving away as a full-time mom, it is all too easy to fall into an unhealthy lifestyle in this day and age. Do you often find yourself feeling depleted or discouraged? Have you been wanting to change your life for the better, but not sure where to start?

The good news is that just like your daily coffee and binge reruns of Orange is the New Black, cultivating healthy habits is as easy as making a date with your bedroom after doing a lap around the produce section at the grocery store (with your shopping cart, of course). All of us need a little boost of motivation sometimes, so check out the tips below and get ready to create some healthy new habits!

1. Eat Healthy

Eighty percent of the immune system is in the gut, so it’s no surprise that eating poorly can lead to illness, fatigue, and a general unwell feeling. The aisles lining our grocery stores are packed with items full of chemicals and preservatives that can overtax our bodies and wear down our immunity. In addition to wreaking havoc on our digestion, these foods can deplete your vitamin and mineral stores and, believe it or not, leave you malnourished.

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Eating healthy is as easy as making the decision to do so. Focus on eating clean, whole foods that aren’t processed or filled with sugar and food additives. Fortunately, for every unhealthy item available, there are just as many healthy alternatives! Instead of cereal, fill your morning bowl with steel cut oatmeal topped with honey and fresh fruit. Instead of eating out for lunch, pack a salad of lean meat and plenty of raw veggies and fruit to snack on throughout the day.

Avoiding an unhealthy binge session is as easy as being prepared for that 3 PM sugar craving so that you reach for a handful of grapes instead of the candy bar button on the vending machine at work.

2. Exercise Regularly

You don’t have to be a cardio junkie to reap the long-lasting benefits of daily exercise. A simple walk or bike ride through the neighborhood can do the trick, as long as you make sure you’re active for at least thirty minutes a day. Need motivation? Sign up for a 5K race and print off a training plan. Whether planning to run or walk it, knowing how many miles you need to cover each day will help keep you on track. Get a friend to join you and schedule your training runs in your calendar. You will find that you’re much less likely to skip out on a run if someone’s out there waiting for you!

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Building muscle can also help strengthen your bones and heart and can make you stronger all over, so doctors often recommend some kind of strength training program when talking about an exercise routine. In addition to cardio, be sure to hit the gym a couple days a week for a light session with the weights.

Not sure where to begin? Hire a trainer for a month to show you the ropes. Don’t belong to a gym? Many workout programs are available free online, and you can either use body weight (push-ups, squats, lunges, etc.) or invest in a set of barbells for home.

3. Get More Rest

There may be so much to do and so little time to do it in, but sacrificing precious zzz’s to fit more into your day will only cause harm in the long run. Scientists and doctors alike have been advising people for years to take the amount of sleep they get seriously. Sometimes it can seem hard to fit in 8 hours of sleep a night, especially in the “go get ‘em” society we live in, but it is essential to give your body the necessary time it needs to recoup.

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Luckily, adding more sleep to your day is surprisingly easy. Make bedtime a priority — just like you would a meeting or date with a friend. Set an alarm if necessary. Turn off all devices an hour before bed and do something calming, whether it be bathing, reading, meditating, or stretching. Your body will quickly adapt to getting 8 hours of night and you can bet it will thank you!

4. Be Kind

Believe it or not, kindness is more than a virtue, it’s a habit that can add countless benefits to your life. By purposely adding kindness into every facet of your day, you will be astonished by how much better you will feel about yourself.

No matter if you approach a person you don’t know or interact with your friends, people will react to and treat you better. Your attitude, as well as theirs, will be better for it. Being kind doesn’t have to mean volunteering at a soup kitchen each weekend (though if that’s your desire, go for it!). Kindness is often most appreciated when it comes in the form of a compliment to a friend or co-worker. Hold the door for the person behind you even if it takes them a while to catch up. Each day is full of opportunities to cultivate kindness and positivity.

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5. Meditate

In the hustle and bustle of daily life, it’s easy to lose touch with our inner selves and lose our peace and footing. Meditation is an easy and effective way to center yourself before heading out into the day or regroup once back home. Transcendental Medidation is just one of many types of meditation which aims to help you achieve inner peace, mindfulness, and overall wellbeing.

Pick a time in the morning or evening each day to just sit and be. Turn off your phone and tune out all noise except for that of your breathing. Get in touch with yourself so that you can approach the rest of the world as a peaceful, confident being.

6. Journal

Whether it be an online blog or a bedside journal, put your pen to the page and let your words flow. With the rise of social media, we spend less time face-to-face these days and more time trying to paint a picture-perfect portrait of what our lives are. Where are all of your thoughts, fears, and worries hiding? Keeping them inside can lead to anger and mood issues and even the need for counseling later down the road. Writing down your thoughts, dreams, and fears is an easy, yet incredibly effective, way to share an intimate piece of yourself — whether it’s with the entire web or just the lines on a paper.

7. Create a Routine

Last, but definitely not least, combine all of your healthy habits and daily demands and plug them into a daily routine. The consistency of repeating firmly rooted habits will help you stay focused on your priorities so that you are less likely to be distracted by the unimportant things in life. Beginning a daily routine is as simple as jotting down a schedule of the day or plugging it into your Google calendar. Just as children thrive on routines, so do we as adults! As your mother used to say, “Come up with a plan and stick to it!” You’ll be glad you did.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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