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Practicing Beneficial Habits
1. Get enough sleep. Getting a good night’s sleep can improve your memory and concentration, boost your immune system, and help you cope with stress more easily. Aim to get 7-9 hours of sleep a night.
To help you sleep better, try using blackout curtains on your windows.
Drink herbal tea, such as chamomile or valerian, or take a warm shower to help you unwind and relax before bed.
Stop using electronics, such as phones and computers, an hour before bed.
2. Exercise for at least 30 minutes a day. Exercise is a great way to keep yourself fit and healthy. It helps you manage your weight and reduces your risk of heart disease and diabetes. Exercise also has important benefits for your mental health—it can help reduce symptoms of anxiety, depression, ADHD, and PTSD.[37] At least 2-3 times a week, do moderate to vigorous exercise, such as running, weight-lifting, or swimming. On the other days, do light exercise, such as taking a walk or practicing yoga.
If you’re feeling down or stressed, try taking a brisk walk or doing a quick set of jumping jacks. Activity is a great way to quickly reset and boost your mood.
If you find it hard to schedule exercise, try to fit in small bursts of movement throughout your day.
Get up and walk around the office at work, or take the stairs instead of the elevator. Household chores are also a great way to get your body moving.
3. Get 12-15 minutes of sun exposure a day. A little bit of daily sun can boost your vitamin D production, which can decrease your risk of certain diseases and improve your mood. Make sure you spend at least a short period of time outside every day to feel these benefits.
Try taking a walk or riding your bike outside to get your sun exposure, as well as some exercise.
Wear sunscreen if you’re going out in the sun for any longer than 12-15 minutes. A hat or protective clothing will also prevent you from getting sunburned.
If you live somewhere without much sun, try taking Vitamin D supplements for a similar effect. Aim for 600 international units (IU) a day.
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Meditate once a day. Meditation can help you manage pain, reduce blood pressure, improve symptoms of depression and anxiety, and cope with daily stress. First, find a quiet spot and close your eyes. Try to focus on your breathing, and if you find your attention wandering, redirect it back to your breath.
If you’re new to meditation, try starting with a short 5-minute session. As you get more comfortable, you can start meditating for longer periods, such as 10, 15, or 20 minutes.
There are many apps and online videos that can guide you through meditation. These include Headspace, Calm, and Insight Timer.
Maintaining a Healthy Social Life
This is the fourth and final part
1. Establish lasting bonds with family and friends. One of the biggest predictors of a long, happy, and healthy life is a strong social network. In fact, long-term relationships can provide support during tough times, increase life and work satisfaction, and reduce your risk of future illnesses.
Check in with friends you haven’t seen in a while. Send them letters, emails, or presents in the mail. Make sure to remember important dates, like birthdays or anniversaries.
Form bonds in your community by befriending your neighbors and other local residents. You can volunteer at a local school, place of worship, charity, or political action group to form new connections.
You don’t need to have a ton of friends to reap the benefits. In fact, a few strong friendships can be much more powerful than several shallow or superficial ones.
2. Consider adopting a pet. A pet can help decrease cholesterol, blood pressure, and feelings of loneliness or anxiety. It is important, however, to only adopt a pet if you have the time and money to care for it properly.
A cat or dog can cost $1000 USD for the first year of ownership and around $500 USD for each year after that. Pets can have unexpected medical issues as well.
Adopting a pet is a good option if you’re a bit more introverted or prefer to spend more time at home.
3. Use your time to help others. By helping others, you can also improve your own life. Volunteering and assisting people in need can provide a powerful sense of fulfillment. It can also help you feel more socially connected to your community. Look for ways to support and assist people you love, or volunteer your time to support a cause you care about.
Sometimes just talking to people can help them in powerful ways, especially if they are going through a tough time. Check in with loved ones when they’re feeling down, and let them know you’re available if they need to talk.
Volunteer at a charity that serves an issue you care about. You might walk dogs at a shelter, raise money for medical research, or collect clothing for children in need.
4. Distance yourself from toxic situations. Friendships or romantic relationships with people who express negative, controlling, or impulsive behaviors can make you feel stressed and reduce your self-esteem. Consider reducing contact with toxic people if these relationships have been causing you distress.
If you have family members who are causing undue stress, you may not be able to avoid them entirely. You can, however, establish and enforce boundaries with them.
Let them know exactly what behavior you will and will not tolerate, and tell them that you will distance yourself if they cannot respect your boundaries.
This section includes parts 3 and 4. That wraps up this topic; I hope everyone enjoyed following along.
Artemus Vazhui