Daily Habits

Discover how to incorporate our list of habits into your daily routine, and start with one or two per week, gradually adding more over time. Witness the remarkable impact these small steps can have on your life!

How It Works

  • Begin by choosing one habit from each category based on the level you are currently on. It is recommended to go through each level in order, starting with level 1 and selecting habits only from the corresponding categories.

  • To establish the habits you've chosen, make sure to complete each one once per day for a week. Jot down these five habits on your phone's notepad or on paper and keep them within reach to avoid forgetting. You can even set a reminder on your phone to ensure consistency.

  • To ensure that you complete all the habits, follow the pattern of completing the 5 habits you've selected for one week, doing each habit 5-7 times. At the start of each week, choose a new set of 5 habits and repeat the process until you've completed all the habits within a level. Once a level is finished, move on to the next level and start working on new habits.

Nutrition

  • Incorporate veggies into at least one meal per day. Broccoli, cauliflower, spinach, cucumbers, bell peppers etc.
    Keep half your plate reserved just for vegetables.

    Why - Vegetables are a rich source of folate, a B vitamin that helps your body make new red blood cells. Folate is especially important for personal health and may also reduce the risk of cancer and depression.

    Vegetables are also great sources of essential minerals like:

    Copper, Magnesium, Zinc, Phosphorous, Selenium

    Healthy List of Veggies Click Here

  • Make sure when drinking water, to not chug your water down but to swish it in your mouth for a few seconds to mix with your saliva, to maximize absorption in your body and cells.

    Why - Chewing your liquids allows the salivary enzymes in the mouth to start digesting the carbohydrate content of your fluids. In fact, if you can take supplements in liquid form that mix with salivary enzymes (such as vitamin D, fish oil or liquid herbs), you will find they are much better utilized than the “pill” form.
    Saliva contains enzymes that help digest food. Saliva also fights bacteria. Proper chewing alerts the tonsils and aimmune system to threats by bacteria.

    Extra info video click here

  • Same principal as above but chew your food that you eat so much it becomes liquid before swallowing, as this maximizes absorption of all nutrients in your body.

    Why - The more chewing you do, the more saliva and enzymes there are to help your system absorb nutrients that go to your cells for energy. For those who have trouble mechanically breaking down food, it is important to eat foods that are already broken down for you, like soups and smoothies, or steamed and mashed foods.

  • Drink water each day, listen to your body and observe if you feel thirsty or not, the body will tell you. If you want a good rule of thumb then drink the amount of ounces you weigh in pounds(lbs.)
    If you weigh 150lbs then you should drink 150 ounces of water per day to satisfy your body’s needs.

    Why - Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

  • Have a glass of water with lemon juice in it each day.

    Why -     Like all produce, lemons contain phytonutrients, which protect your body against disease. These phytonutrients have powerful antioxidant properties, which prevent cell damage from oxidation, the same mechanism that causes rust.
    It reduces stress and inflammation and boosts energy, mood, and immunity. It also gives you pleasant breath and a healthy glow to your skin. Furthermore, lemon water is said to lower blood pressClick Here ure and help prevent the risk of stroke.

    See the benefits Click Here

  • Only eat 2-3 meals each day with no snacking in between meals.

    Why     - Unwanted weight gain if portions or frequency of snacking is too much, adding excess calories. Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients.
    But what we do know is that not only does snacking increase your likelihood of elevated inflammatory markers, but eating excessive calories also leads to weight gain. Eating late has also been linked to elevated cholesterol and glucose and can make you more insulin resistant.

    See details Click Here

  • Do not eat after you had dinner, for the rest of the evening until the next morning or lunch.

    Why     - Eating late at night can lead to several health hazards like increase in blood sugar levels, heart diseases, obesity and acidity. Basically, the later you eat, the less your body is prepared to sleep, which can also have adverse effects on your memory and efficiency for the next day.

    Extra Info Click Here

  • Read the food label’s ingredients list and make the smart choice of whether to consume it or not. If you don’t know some ingredients, look them up, so you have a better understanding and can make a wiser choice.

    Why     - If you can’t understand what is written on a food label ingredients list, chances are you shouldn’t be eating it. But it’s about understanding the choices to make and if it’s worth the consequences to follow.

    See details Click Here

  • Add a prebiotic food to your diet at least one time per day.

    Why     - Prebiotics are a source of food for your gut's healthy bacteria. They're carbs your body can't digest. So they go to your lower digestive tract, where they act like food to help the healthy bacteria grow. Probiotics are live yeasts and good bacteria that live in your body and are good for your digestive system.

    See list of foods Click Here

  • Add a probiotic food to your diet at least one time per day or every other day.

    Why     - Probiotics are live microorganisms that can be consumed through fermented foods or supplements. More and more studies show that the balance or imbalance of bacteria in your digestive system is linked to overall health and disease. Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits. These include benefits for weight loss, digestive health, immune function and more

    See list of probiotics foods Click Here

Body

  • Every hour get up and walk, stretch or move around for a few minutes each day.

    Why     - Keeping the body active is crucial for the body to stay healthy and active enzymes in our body to help us burn fat.

    Details Click Here

  • Walk for 30 min each day

    Why - Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Walking not only is great for the body and burning fat, but it is great for the mind!

    Details Click Here

  • Stretch your full body out for 10 minutes each day.

    Why     - Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.

    Details Click Here
    Full body stretch routine click here

  • Stand or Sit and maintain good posture for as long as you can. You may takes breaks when needed if muscles become too fatigued.

    Why     - Proper posture improves spine health. Sitting and standing with proper alignment improves blood flow, helps keep your nerves and blood vessels healthy, and supports your muscles, ligaments, and tendons. People who make a habit of using correct posture are less likely to experience related back and neck pain.

    Standing Posture Details Click Here
    Sitting Posture Details Click Here

  • Strengthen your upper body with an upper body workout every day or at least every other day.

    Why     - When it comes to everyday tasks, stronger upper body muscles help you lift heavy items. Without strengthening these areas, your lower back muscles often have to compensate for the arms and shoulders, which can result in strain, unexplained pain or an overuse injury.

    Upper Body Workout Click Here
    Upper Body HIIT Workout Click Here

  • Strengthen your lower body with a lower body workout every day or at least every other day.

    Why     - Lower-body muscles create a strong, stable foundation. Rooting your lower body into the ground helps to create resistance that travels upward into your core and upper body. You utilize lower-body strength to do all types of movements, including upper-body movements such as throwing, batting, or reaching overhead

    Why lower body strength is healthy click here

    Lower body strength workout click here

  • Complete a HIIT workout every day for 15-25 min or at least every other day for the week.

    Why     - The benefits of HIIT include burning calories, losing weight, and building muscle. HIIT can also help you lower blood pressure and blood sugar, while improving oxygen and blood flow. HIIT may also benefit brain health by improving mental health and memory.

    Workout #1 click here
    Workout #2 click here

  • Implement slow, deep and controlled breathing techniques into your daily routine and mindfully practice all day if possible. Watch video below.

    Why     - Learn how to breathe properly throughout your day and how it will effect your energy level, mind and more.

    Ways to improve breathing click here

    Ways to slow down your breathe and improve oxygen level Click Here

  • Perform a deep tissue muscle release each day or every other day for the week by either foam rolling or receiving a massage. Split massages to focus on only certain areas only each time, if you go a couple times during the week.

    Why     - Deep tissue massage will work out the knots from stressed, overworked muscles and connective tissue (fascia) to alleviate immediate pain, as well as chronic joint and muscle pain. It also promotes faster healing by increasing blood flow and reducing inflammation.

    This can be accomplished by either getting a deep tissue massage from a masseuse/ massage therapist or foam rolling.

    Foam roll routine #1 click here
    Foam roll routine #2 click here

  • Try going to bed every night at the same time and waking up at the same time every morning.

    Why - Sleep is an essential function1 that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly.

    Ways to improve sleep

Lifestyle

  • Make your bed each day.

    Why - Making your bed can reduce your stress levels more than you have idea. If you keep your bed clean and organized, it will reflect in your entire personal space and your state of mind. It's important to feel everything in the right place so we can have a more organized mind and, consequently, a more organized life.

    Why it’s important click here

  • Clean your workspace by decluttering it and getting rid of things you don’t need. Create an organized and efficient work-spot.

    Why - A neat workplace increases a person’s morale and transforms the office into a cleaner, safer, healthier, happier work environment. It also makes you feel good when everything is sorted and straightened.

    Extra Info #1 click here
    Extra Info #2 click here

  • Go for a walk for at least 20-30 min a day in nature, this can be in nearby parks or hiking trails.

    Why - Exposure to nature not only makes you feel better emotionally, it contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones. It may even reduce mortality, according to scientists such as public health researchers Stamatakis and Mitchell.

    Extra info video click here

  • Make eye contact with at least one person in a conversation each day, without moving your eyes away from their eyes.

    Why - It's easy to have misunderstandings, even when two people believe they're both listening intently. Making eye contact helps both people focus on the conversation and read facial expressions. This can improve understanding. And improving understanding can significantly improve communication between two people.

    Extra info video click here
    Extra info video #2 click here

  • Try to sustain throughout your day a positive mindset and positive emotions when interacting with other people and in general by yourself each day.

    Why - Your energy affects how you interact with other people and reflects how you feel about yourself. It's incredibly important to practice positivity in our everyday lives so that we can share our light with others. All it takes to learn how to give off good vibes is a new outlook and a few new habits.

  • Brush your teeth for 2 min in the morning and at night

    Why :     It has been shown that most bacteria and viruses start at the mouth and make their way into our body. Not only that but plaque has been shown to create problems in our arteries, which starts in our mouth and oral hygiene. So to help counter and prevent potential threats and illness in our bodies, try brushing your teeth for a least 2 min in the morning and at night.

  • Complement at least 2 people each day about some positive attribute they are displaying.

    Why :     When approaching your day, it is good practice to notice positive attributes of another person in a variety of ways. Today with social media has embedded a lot of bad habits and transitioned people to become more self-centered. We can help counter that be practicing complementing other people to create a balance between thinking about our selves and other people. This will allow us to not judge and compare ourselves to other people, but the goal instead of genuinely seeing beauty in other people.

  • Listen to someone in a conversation and only ask questions back to them. Do not reference or start to talk about yourself in the conversation.

    Why :     It is important to listen to other people and learn patience and understanding of other people, plus their perspective. Social media has trained us to learn to talk about ourselves only, as well as lose the art of a genuine conversation with another person. Today the newer generations are not gaining the skills needed to relate to people or how to hold a conversation which is crucial for life, business and relationships.

  • Each day be thankful for 10 things your appreciate in your life, this can be objects or people.

    Why :     Learning gratitude is an essential skill we need to develop. This can help with enjoyment in life and happiness. Learning how to appreciate things will help you understand that you are living a full-filled life. It will create a full feeling and sensation, unlike the other side of the spectrum, where depression is formed. Depression comes from that feeling sensation of emptiness inside, which is developed with repetitions of noticing of what you “do not” have in your life. This kind of practice can be detrimental, so practicing appreciation instead of what you “do have” in your life, can make your life full-filled.

  • Find a new hobby and practice it each day.

    Why :     It’s key to get our of your comfort zone and expand your life into new areas that could provide new positive opportunities. Understanding and becoming flexible into new challenges and adversities is crucial for development and expansion as a human-being.

Mindset

  • At the end of each day at least a couple hours before bedtime, reflect on what you did and accomplished.

    Why - When we strive for better outcomes, it is important that we not only reflect on our failures to determine what we could do better but also acknowledge and celebrate our successes. An important reason to acknowledge our success is it can help us continue to achieve.
    If you reflect on the things you did right, on your successes, that allows you to celebrate every little success. It allows you to realize how much you've done right, the good things you've done in your life. Without reflection, it's too easy to forget these things, and focus instead on our failures.

    Questions to ask yourself click here

  • Every 30-1 hour min during your work day, rest your eyes and look away from your screen and do a couple eye exercises.

    Why     - Humans normally blink around 15 times each minute. When staring at screens, this number decreases to a half or third that often. That can lead to dry, irritated, and tired eyes. Eye strain caused by screens has its own name.

    Eye exercises are designed to strengthen your eye muscles, help you focus, ease eye movements, and stimulate your brain's vision center. As you practice them and move on to new ones, you'll learn how to control your eye muscles and see the way you should.

    Quick way to heal your eyes click here
    Eye exercises click here

  • Either take out a journal to write (preferred option) or type on your laptop or phone nonstop for 10 minutes straight without stopping. Any and all thoughts whether they make sense or not write it down to clear your mind.

    Why - Brain dumps are commonly done first thing in the morning or right before bed at night. In the morning, the practice can help improve focus by reducing distractions, Dr. Brown says. At night, brain dumps can help quiet racing thoughts and turn your brain "off" so you can sleep.

  • Check in periodically every 30 min to 1 hour to see how you are feeling and how your mind is calibrated at the moment. Do you feel tired, energetic, positive, angry, happy? Try observing what emotions and thoughts are going through your mind and body, no need to change anything but try to notice any patterns.

    Why - Research shows that mindsets play a significant role in determining life's outcomes. By understanding, adapting and shifting your mindset, you can improve your health, decrease your stress and become more resilient to life's challenges.

    Negative self-talk will not work to help you. Small changes to your day may not seem like much, but they can be. However, making even the smallest change to your routine can awaken your growth mindset. Remember, it's not about having more. Optimizing your life is all about developing healthy habits to tackle challenges with growth mindsets, rather than making excuses for why your can't. When you identify the thoughts that don't serve any useful purpose in helping you develop new mindsets, you have to release those beliefs and tackle new challenges as the new you. This is your ultimate reward for adopting a growth mindset.

  • Take any problem or negative provoking situation and create an opportunity out of it that can benefit your life, think about a plan of action for this opportunity if you were to take advantage of it. Do this daily a few times.

    Why - Learning to deal with and overcoming adversity is what builds character and resilience. Every challenge and every difficulty we successfully confront in life serves to strengthen our will, confidence and ability to conquer future obstacles.

  • Do not label things or judge people in any fashion during your day, let things and people be how they are and only observe. Learn not to react to everything that comes in contact with your perception. Do this daily.

    Why -     The more you judge others, the more you judge yourself. If you are constantly seeing the bad in others, we train our minds to find the bad. This can lead to increase in stress. Stress can weaken the immune system and cause high blood pressure, fatigue, depression, anxiety and even stroke.

    We label others all the time. It helps us to compartmentalize situations and behaviors. Often, we’re actually communicating something about ourselves by saying, "I’m not that."

    However, the fact that we label people by their behavior and characteristics can end up limiting our curiosity about a person. Our interest can end in exploring a connection with someone because we think we know who they are and that it might not align with our value system.

  • Each day find something about yourself that you can improve on, set a plan of action and start improving on it.

    Why - The importance of self-improvement often goes unnoticed. We are either conveniently brushing our shortcomings under the carpet, refusing to face them or are just happy being ignorant. Truth is – you cannot run away from yourself. The farther you run, the deeper a grave you dig because there will come a time when all those unresolved emotions will surface, leaving you overwhelmed.

  • Set a task or goal for the day and try to accomplish it. Don’t make it too easy but don’t make it unattainable either. Reward yourself daily for a small task or accomplishment you feel made yourself become a better person or advance in the right direction in your life.

    Why     - The reward and punish system still work and you can leverage it to build good habits that help you reach your goals faster. This is why it is important to celebrate your hard work and to reward yourself for the effort that you have put in.

    Biologically, rewards increase dopamine levels in your brain. Dopamine is a neurotransmitter that helps us feel happy and increases our memory retention, helps us sleep, and regulates our mood and appetite. A surge in dopamine reinforces specific behaviors as worthwhile.

  • Each day find a routine that you normally do, and consciously decide to take the path less traveled and do something completely different.

    Why     - Your routine may have you feeling robotic, uninspired, or just plain stale. This is when you know it's time to stray. For many people, if you stay stuck in the same, forced routine with no breaks, you will eventually feel the deprivation and risk going off the deep end in indulgence.

  • Throughout each day, in any experience you have whether it’s driving in traffic, doing extra work, or something you don’t want to do, find a way to change your mindset to enjoy that experience. Start calibrating your mind to enjoy the little things you can notice about that experience.

    Why - Appreciating the little things in life and focusing on what brings us joy and happiness instead of things that are negative. Practicing gratitude for those everyday moments that are so easy to take for granted or forget. Because those little things are the things we often end up cherishing the most.

Future Endeavors

  • Pick a new book you have never read before and start reading for 20-30 min a day.

    Why - Reading teaches you new words and perspectives. It helps strengthen language and sharpens sentence structure. It gives you a better command over the language. All of these are critical to being a good speaker.

    Not surprisingly, daily readers also gain more enjoyment from it than those that read less often. It can even improve memory and critical thinking skills. And activities like reading have been linked to a lower risk of Alzheimer's disease.

  • Find a new restaurant or food spot each day to go and try. Discover new menu item offerings and give them a shot.

    Why - It’s important to get out of routine and broaden your perspective. Not only does this help support your local community small businesses but it allows you to discover more in your own community.

  • Plan a trip, event or outing that is a least 2 or more months away and will bring you an enjoyable experience. Find out all associated costs with it for travel, gas, food or anything else. Then write out a plan of action on how to accumulate that needed money and the sources it will come from. Plan out how much you need to save each month to attain the money needed. You cannot use the money you have saved up already. This exercise is to practice saving up money from different sources.

    Why - In short, budgeting is important because it helps you control your spending, track your expenses, and save more money. Additionally, budgeting can help you make better financial decisions, prepare for emergencies, get out of debt, and stay focused on your long-term financial goals.

  • Every day try to give either by lending a helping hand or donating money to people in need or that you come across. Do it for no personal gain at all, except to do the right thing to help other people.

    Why -     Helping others is thought to be one of the ways that people create, maintain, and strengthen their social connections. For example, volunteering and helping others can help us feel a sense of belonging, make new friends, and connect with our communities.

    Acts of kindness have the potential to make the world a happier place. An act of kindness can boost feelings of confidence, being in control, happiness and optimism. They may also encourage others to repeat the good deeds they've experienced themselves – contributing to a more positive community.

  • Each day select a new area of your home or workplace and start de-cluttering it and clearing away anything that is taking up unnecessary room. Try to create a clean and organized area that is easy to maintain and clean when needed.

    Why - Excess clutter can cause a lot of bad physical problems. The more stuff you have, the more surfaces you have for dust and allergens to collect on. This can decrease the overall air quality in your house, so decluttering is an essential part of keeping yourself healthy.

    Decluttering can prevent pests and reduce dust, mold, and mildew, which may trigger asthma and allergies. Improved lifestyle and well-being. It's easier to prepare healthy meals in an orderly kitchen. And most people sleep better in a neat room with a tidy bed.

    Benefits video click here
    Extra info video click here

  • Each day dedicate 20-30 min of distraction free work. That means keep your cellphone off, tv off, music off, and no people around you to distract you. Then proceed to do your work needed.

    Why - Deep work challenges people to regularly accomplish difficult and meaningful tasks. It essentially provides a framework for accessing and extending productive flow states – where we produce our best work. When we achieve something valuable, we feel an intense sense of happiness, purpose and satisfaction.

  • Set a short terms goal for the week that you can accomplish by the end of it or set a goal you can achieve ever single day. Then create a plan of action on how you would like to accomplish it and then proceed to take steps into accomplishing it.

    Why -     Short-term goals also minimise procrastination. They lay down a clear and defined path to success, allowing you to focus on one thing at a time. This focus will not only help you stay motivated, but it will also help your productivity, and have you achieving your long-term goal quicker.

  • Set a goal that is in the distant future, could be 1 month away or 1 year away or more. The point is to establish a goal and plan your way to accomplishing that goal and the necessary steps, hours and work needed to get there. Ask yourself the right questions is key to understanding how you can take the next steps in accomplishing it. Then each day start taking one step closer to that goal by completing a task that helps move you closer to your goal.

    Why - Long-term goals are necessary for self-improvement. They give us something to strive for and help keep us focused on where we want to be. Long-term goals help us shape the direction of our lives and careers.

  • Each day you are presented with an opportunity to do something whether from a person asking you or it coming up while browsing the internet, take the opportunity to say “yes” to it and then go and proceed to do it, if applicable and safe to do and safe for you.

    Why - This creates an opportunity for you to get out of your comfort zone, explore new possibilities and discover more around you and about yourself as a person. Get a new perspective on things and challenge yourself to try new experiences, which can help you grow as a person.

  • Each day find a new event that you could plan to go and see. You don’t need to actually go to that event or buy tickets for it, but this exercise to designed to help you discover new experiences out in your local community and what you might be missing out on.

    Why - Research shows that trying new things is very important to our well-being, so much so there is a dedicated term for the desire to have new experiences: neophilia. Neophilia is a predictor of longevity because it turns out that people who seek out novel experiences live healthier, happier lives.