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Published on June 20, 2019

13 Simple Healthy Lifestyle Tips for Busy People

13 Simple Healthy Lifestyle Tips for Busy People

Many people use the argument that they’re too busy to maintain a healthy lifestyle, and in all honesty, I’m a bit sick of hearing the excuses.

“But I do am busy,” you may say.

This is something I hear all too often, and usually from people that have taken it upon themselves to have a certain career type, or birth a child, or adopt a pet without total consideration for the outcome of their decisions. What I truly don’t understand is how one can take on all sorts of responsibilities and then allow them to supersede one’s own requirements for health and well-being.

Simply put, there should not be a ‘too busy’ if one puts themselves first.

Why should someone put themselves first? Well, because each individual is the foundation of their own life – if the foundation is not solid, then everything above will come toppling down. If someone has taken too many responsibilities, and neglected their own health and wellness, they’re missing the most important (foundation) responsibility entirely.

A healthy lifestyle goes beyond just maintaining a healthy diet and activity levels, but also includes managing stress, sleep, and even the amount of information you consume each day. In this modern age of technological devices left, right, and center, that final point regarding information consumption will be something I heavily focus on in this article.

A healthy lifestyle is one of balance, meaning maintaining necessary self care while also accomplishing daily tasks which need to get done – work, taking care of children, pets, and all other items which may popup throughout the typical day. Self care simply means putting your health and wellness first – mentally and physically, and thinking about the short as well as long term impacts on your daily decisions.

So here, I will cover 13 straight forward healthy lifestyle tips. You don’t even need to implement all of the suggestions, but if you can start with just a few, you’ll be on the right track to a healthy lifestyle.

1. Create a Schedule

This is where it all starts.

One of the best ways to stay organized and maintain a healthy lifestyle is to create a schedule and use lists as much as possible to ensure you stay on top of important tasks. Your schedule will dictate how you go about completing each task throughout the day, and where you can slot-in your healthy lifestyle activities.

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2. Maintain Healthy Sleep Habits

Studies show that the majority of recovery and repair is done during sleep time.[1] This isn’t just recovery of your body’s muscles, but recovery and repair of the brain! With that in mind (no pun intended), it should be at the forefront of importance to get adequate sleep every night.

If you don’t get proper sleep, your body and brain will not be able to function at its full capacity – which means your decision making process will be compromised.

Focus on high quality deep sleep and remaining within REM Sleep cycles (not awaking sporadically throughout the night). Some supplements can help with improved sleep, which I will discuss a bit further below.

3. Drink Lots of Quality Water

This is something that cannot be overlooked since 60% of the human adult body is water.[2] The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.

Simply put, you run on water and without this very important fuel, you will not be able to operate effectively and you may even start to develop illness.

The quality of your water is also quite important – and I suggest looking at natural spring water as your primary source of nourishment. Keep in mind if you use Reverse Osmosis that removes the largest spectrum of contaminants of any water treatment process. It does remove the minerals, which you will then need to make-up for with supplementation.

4. Incorporate Intermittent Fasting

I’ve written articles about the benefits of Intermittent Fasting (“IF”), and discussed on popular youtube videos. IF has undeniable benefits and much research is starting to come to the surface to support this.

You can learn more about IF here:

5. Exercise Daily

There’s varying degrees of exercise, and I’m not suggesting to deadlift or squat heavy daily. What I suggest is light steady-stay cardio daily at a bare minimum – which means a low pace walk for minimum of 20 minutes per day. You can split this up into two 10min walks, but keep in mind this is the bare minimum!

I encourage you to challenge yourself and set a firm goal such as losing X-amount of body weight, or lifting Y-amount of weight during a workout.

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We need goals to stay on track, and I suggest also aligning to others on social media that are supporting your journey – here’s where I plug my Instagram to help others achieve their healthy lifestyle goals:

adam evans instagram

    I also suggest downloading fitness apps that will help track your progress.

    6. Maintain Healthy Eating Habits

    You’ll notice how I didn’t use the word ‘diet’ here, because this has truly become a fad in itself – the concept of going on and off diets.

    The healthy lifestyle approach is to establish a sustainable healthy eating regime. I’ve been suggesting the use of meal tracking apps such as MyFitnessPal for years, as it holds one accountable and tracks progress.

    A healthy eating habit is one of balance and maintaining proper macro nutrient and micro nutrient intake. Calories are also quite important, and using apps to track them will help. It’s safe to say healthy eating entails consuming foods across the full color spectrum, and ensuring enough high quality protein is being consumed.

    7. Maintain a Healthy Gut

    Many consider the gut as the second brain. Much communication occurs between the human gut, and the human brain. One could argue that much of the decision making process begins in the gut, and if it’s an unhealthy gut you can be sure the decisions will also be quite unhealthy.

    You can maintain a healthy gut by using probiotics such as all natural (plain) Kefir greek yogurt, or kombucha – which is a fermented, slightly alcoholic (sometimes non alcoholic), lightly effervescent, sweetened black or green tea drink commonly intended as a functional beverage for its supposed health benefits.

    8. Don’t Overcook Meat

    This one is really simple and easy to achieve. When you overcook food, and meat in particular, you are welcoming unnecessary and unwanted carcinogens.

    One approach to reducing this is if you use coffee rub on your meats to reduce the amount of carcinogens in any overcooked areas.

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    9. Use Supplementation

    I strongly believe the first line of defence is food. However, if you cannot consume all of your micro-nutrients, then supplementation is a great alternative.

    Please ensure you do your research prior to purchasing any supplement, to ensure it is not just ineffective ‘snake oil’, and that it is proven to actually be effective.

    Important vitamins to consider are D3, B6, B12, Vitamin C, Magnesium, Calcium, Protein, and others. Other popular substances are becoming widely adopted as well for their proven results such as CBD Oil,[3] and I personally have incorporated its use to improve deep/REM sleep cycles.

    If you’re interested in a follow up article on the best and most important supplements – please reach out and let me know!

    10. Spend Time In Nature

    Forest and Nature Bathing is extremely effective in treating physical health and especially mental health. Shinrin-yoku is a term that means “taking in the forest atmosphere” or “forest bathing.” It was developed in Japan during the 1980s and has become a cornerstone of preventive health care and healing in Japanese medicine.

    Researchers from the University of East Anglia, looked at data from a slew of studies[4] —103 observational studies and 40 interventional studies – 290 million participants, from 20 different countries. The study data concluded that spending more time in green spaces was linked to reduced levels of the stress hormone cortisol, lower heart rate, reduced risk of coronary heart disease, lower blood pressure, lower cholesterol, reduced risk of type II diabetes, reduced all-cause mortality and death from heart disease.

    Even more amazing data was found in women who were pregnant – more time spent in forestry was linked to reduced risk of “small size for gestational age” in the baby as well as preterm birth.

    Finally among all the participants, on average, there was an increased likelihood of self-reporting one’s health as “good.”

    11. Incorporate Meditation

    You don’t need to sit in lotus pose in silence to perform meditation. In Buddhism, there is a practice known as Meditating in Four Postures, and its aim is to simplify the concept.

    Meditation can be performed in any of these four postures – Sitting, Standing, Laying Down, and Walking.[5] The aim of meditation here is to simply remain mindful throughout the day, and you can support this by additionally performing the more commonly seen ‘sitting in lotus pose’ meditation which basically emphasises stillness and silence (of mind).

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    Here’s a meditation guide for beginners: How Do You Meditate? 8 Meditation Techniques for Complete Beginners

    12. Spend Time with Friends and Family

    This one has become tricky in our technological age simply due to the amount of distractions. Next time you are spending time with close friends or family, put the devices down and become totally devoted to the conversation at hand – immerse yourself in it.

    By spending time with friends, family, or even pets, you are supporting the human need for community and social interaction. When you immerse attention in this way, you can begin exchanging Biophotons (subtle energy)[6] between other living organisms.

    13. Consume Quality Content and Information

    This one you’ll need to stay on top of! Controlling the information you take in is super important.

    I’ve been focusing a lot on attention hijacking, which is basically when some external stimuli distracts or takes one’s attention away from the primary task at hand. Examples of attention hijacking is unexpected phone calls, or even emails, which distract from what is being worked on.

    Aside from hijacking, many people actually choose to consume low quality content and information. What I’d deem low quality is mind-numbing TV programs, or news channels. What I deem high quality is consuming information that is going to lead to elevated awareness of oneself or one’s situation, and inevitably aid the individual in making improvements to their lifestyle.

    Quality books, audiobooks, documentaries, online courses/lectures, and podcasts are a great starting point!

    The Bottom Line

    Each of these suggestions will benefit you in different ways, and I’ve briefly detailed the benefits of each.

    If you’re truly interested in maintaining an optimal healthy lifestyle, you’ll work towards implementing all. When you start to see the results of your actions, you’ll be so excited and want to continue to improve day over day. Sooner or later, you’ll be a freight train of health and helping others do the same.

    If you haven’t been taking your health and longevity seriously, now’s the time to start! You can take small steps each day to make improvements, and over time, those will compound to huge results. Look back in a year, two years, 5 years and be blown away at how much healthier and happier you are after having executed a strategy for healthy living!

    Featured photo credit: Morgan Sarkissian via unsplash.com

    Reference

    [1] National Sleep Foundation: What Happens When You Sleep?
    [2] H.H. Mitchell, Journal of Biological Chemistry 158: The Water in You: Water and the Human Body
    [3] Wellness Co: Have an Overactive Mind Before Bed?
    [4] University of East Anglia: It’s official – spending time outside is good for you
    [5] Integral Awakenings: Meditating in all Four Postures
    [6] Int J Yoga.: Biophotons as Subtle Energy Carriers

    More by this author

    Adam Evans

    BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

    10 Natural Brain Boosters for Enhancing Memory, Energy and Focus 13 Simple Healthy Lifestyle Tips for Busy People 7 Best Weight Loss Supplements That Are Healthy and Effective Understanding Intermittent Fasting Benefits: More Than Just Weight Loss Intermittent Fasting Diet for Beginners (The Complete Guide)

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    Last Updated on September 16, 2019

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    More About Procrastination

    Featured photo credit: Malvestida Magazine via unsplash.com

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