Do These 5 Things Everyday and it Will Change Your Life
A research-proven routine to reduce anxiety, improve health, and increase productivity
1. Move in the morning
Moving your body jumpstarts its natural processes, helps to manage your weight, and aids in the prevention of chronic diseases like heart disease and diabetes.
According to a September 2023 study by the Obesity Society a “moderate to vigorous” workout between the hours of 7 a.m. to 9 a.m. appears to create the “most favorable” relationship between exercise and weight loss.
Exercising in the morning sets the tone for the day, providing a burst of energy, mental clarity, and a range of other health benefits.
Incorporating weight training into your fitness routine helps to strengthen muscles and bones, improve metabolism, and enhance mental health. Moreover, it can regulate your appetite and facilitate healthy food choices.
Furthermore, a morning workout is beneficial for promoting better sleep at night, reducing the risk of insomnia, and improving mental health and emotional stability.
Getting a workout done first thing in the morning is especially beneficial for those with busy schedules during the day, as it prevents the workout from being postponed and even missed as the demands of the day increase.
Starting your day with any physical activity, such as walking, weight training, or running, can establish discipline and routine that positively impacts other areas of your life. It initiates a domino effect of increased energy and better decision-making.
However, it's not the end of the world if you can’t exercise in the morning.
To maintain lifelong fitness, it’s important to remain flexible with your mindset and schedule. What really matters is that you exercise consistently and stay active.
The key to making exercise a consistent part of your lifestyle is finding a time that works for you. Regardless of whether you prefer mornings, afternoons, or evenings, the benefits of exercise remain significant.
But it’s important to be aware that scheduling a workout too late in the evening, (especially if it’s high-intensity), may negatively impact your sleep.
However, if you can manage to make time for morning workouts, it can provide you with the best mental and physical boost to start your day.
2. Reflect and review
At the end of each day, take a few minutes to write down the answers to these three questions:
1. What is ONE thing that I'm grateful for today?
2. Which ACTIONS moved me toward my goals?
3. Are there any CHANGES I can make to be better tomorrow?
I love these questions because they strike a balance between gratitude and self-improvement.
The first question, “What is one thing that I’m grateful for today?” encourages you to reflect on a positive aspect of your day.
This gratitude practice helps you appreciate the good things in life, no matter how small they may be. It shifts your focus from what’s lacking, to what’s abundant, promoting a more optimistic mindset.
You can’t be angry and grateful at the same time.
You can’t be fearful and grateful simultaneously.
“Gratitude is the solution to anger and fear”- Tony Robbins
The second question, “Which actions moved me toward my goals?” prompts you to evaluate your daily short-term actions in the context of your long-term goals.
It keeps you focused on what you can control, which is your daily behaviors and habits, not the weekly or monthly outcomes.
It motivates you to stay on track and make meaningful progress towards your goals through perspective and self-discipline.
The third question, “Are there any changes I can make to be better tomorrow?” encourages self-reflection, self-improvement, and being proactive.
It invites you to consider areas of improvement and empowers you to make positive changes in your daily routine and decision-making.
The beauty of these three questions lies in their balance between gratitude and self-improvement. They help you appreciate the present, maintain focus on your future, and adapt to better yourself.
Incorporating these three questions into your daily routine can lead to a more fulfilled and purposeful life, as they drive you to continuously seek growth while appreciating the beauty of the present moment.
To gain confidence and clarity as you move forward, take a moment to reflect on how far you've come.
3. Disconnect from devices
Imagine trying to park a car that’s going 70 mph…
That’s essentially what you’re doing when you hammer your brain with work emails, news, and social media before bed.
Taking a break from your phone and technology sometime during the day, or especially before bed, is super important for your mental health.
Often, we become so absorbed in our screens that we forget to appreciate the real world around us!
When you disconnect from the tech, you give your brain a chance to relax and your body a chance to breathe.
Your mind needs a break from the constant notifications, texts, emails, and social media. It’s like hitting the reset button for your mental well-being.
Being glued to your screens and doom-scrolling has been shown to lead to more stress and anxiety.
Constantly exposing yourself to negative news can have a significant impact on your perspective of the world, leading to a feeling of pessimism and hopelessness.
Similarly, excessive use of social media can fuel the tendency to compare yourself to others online, resulting in a negative self-image and a sense of inadequacy.
Global WebIndex's research from April of 2023 shows that people spend an average of 2 hours and 24 minutes on social media each day!
As a health and fitness coach, I often hear from people who claim they don't have enough time to exercise and eat healthy.
Hmmm?
Most people are simply wasting too much time that could be spent on more positive activities.
It’s also hard to fully focus on what’s happening at the moment when you’re always defaulting to pointing your head down and checking your phone whenever you get a spare moment.
Disconnecting from your devices, (even for an hour each day) can help you connect better with yourself and the people around you.
You could go for a walk, have a conversation with friends (or even strangers), read a book, or simply enjoy a moment of peace and take a few deep breaths. Doing this can help reduce stress and improve your mood.
You’ll feel happier and more balanced in your daily life and your mental health will thank you.
“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott
4. Plan for tomorrow
To have a productive day, it’s important to be proactive and plan your day the night before.
Planning your day is not only crucial for success but also for increased productivity and less stress.
It’s similar to going on a big trip — when you plan, you set yourself up for a smoother and more enjoyable experience.
Take some time the night before to plan out your day and prioritize your tasks. This will help you stay organized and focused, leading to a more productive and successful day.
First, it helps you avoid the morning rush and stress.
Imagine waking up and already knowing what you need to do. It saves time and mental energy. Plus, it reduces the feeling of being overwhelmed.
Second, planning helps you set clear goals.
When you have a plan, you have a roadmap for your day. You know what tasks to tackle, which keeps you on track and organized.
Third, it helps you prioritize.
You can figure out what’s most important and focus on those tasks first. This way, you can get the important stuff done before distractions take over.
Lastly, it allows you to make the most of your energy and creativity.
When you plan the night before, you can allocate your peak energy times to important tasks, making you more efficient.
Planning can help you use your peak energy times more efficiently and be more productive.
That’s why I always take some time at the end of my workday to plan the next day.
I write down my top three priorities for the day, which are aligned with my core values of health, family, and business. This routine helps me start my day with a clear focus and high energy levels.
In a nutshell, planning is like giving yourself a head start. It helps you stay calm, organized, and effective.
So, take a few minutes at the end of each work day (or before bed) to make a plan for the next day, and you’ll be well on your way to a successful and productive day.
“If you fail to plan, you plan to fail”. — Benjamin Franklin
5. Read before you rest
Reading a book in bed is an effective way to learn something new every day and calm the mind before sleep.
Normally, I can only get through 3–5 pages before falling asleep!
If non-fiction books are too stimulating at night, you can try reading fiction or self-help books instead.
When it comes to reading, I enjoy both physical books at night and audiobooks during my afternoon walk or on long drives. Multitasking with audiobooks has several benefits.
Listening to audiobooks or podcasts during work breaks, exercise, or extended drives can transform these spare moments into opportunities for both education and entertainment.
This multifaceted approach to learning not only broadens your horizons but also enhances your everyday life. Thus, making reading (or listening) an invaluable part of your daily or nightly routine.
To turn your life into a page-turner and boost your health and happiness, start practicing these five habits each day and it will change your life.
Sean Barker is an award-winning fitness coach and best-selling author of the Easy Eating Diet and The Easy Eating Diet Cookbook on Amazon. Online he helps busy parents and professionals get fit in less time while still enjoying pizza and wine. You can apply for his Online Custom FIT Coaching here: https://bit.ly/3wzBhHH