What are some healthy habits for improving well-being and productivity?

One thing I found helpful was incorporating a wind down routine at least an hour before my bedtime to help my body relax and let me mind know it’s almost time for bed. Adding things to this routine can be anywhere from listening to music, meditating, dimming all lights in the home, doing a brain dump, or simply taking a shower. Start with whatever you think would be helpful and start building from there.

To be more specific, this is what you can do to improve your sleep quality: - Take Magnesium glycinate an hour before bedtime. - No caffeine post lunch. - No screen time before an hour of bedtime. - Dim your lights as the sun sets. - Get yourself enough exercise that your body demands rest at the end of the day.

Sleeping well makes it easier to make better decisions throughout your day. You also have more energy and willpower to say no to things like junk food that only add to feelings of sluggishness. A lack of sleep can make it difficult to be creative, focus on your work and think of new ideas. Sleeping well increases your energy levels, patience, compassion, and reduces stress. We are a better parent, spouse, and family member after a good night’s rest. Sleep affects your decision-making and interactions, so optimizing it is key to functioning at your best.

One trick I started doing is to write a to do list for things I need to get done the next day. I typically have a hard time turning off my brain when I hit the bed. Getting all my thoughts out on paper reduces my worry of forgetting to do XYZ.

In my experience, sleeping well involves a blend of routine, environment, and mindset. Here's a breakdown: 1. A consistent sleep schedule is key. Heading to bed and waking up at the same time daily, even on weekends, helps regulate your body's clock. 2. Create a sleep-friendly environment. This means a comfy mattress, a dark room, and a cool temperature. 3. Letting go of the day's stress is crucial. Try reading, meditation, or simple breathing exercises. 4. Physical activity can help you fall asleep faster and enjoy deeper sleep. Yet, timing is crucial. Try to finish workouts a few hours before bedtime. 5. Avoid food and drinks that can interfere with your sleep like caffeine and alcohol close to bedtime.

To improve productivity and well-being at work, you can do this: - Eat less carbs during lunch so you don’t feel tired during the second half of your work day. - Eat more carbs in dinner so you can get a good nights sleep. Let me clarify a few things: - Overall calories should be very much in the right amount. - Eating carbs at night does not make you gain weight so don’t worry about eating carbs at night for improved quality of sleep.

Eating well is more than just a journey for the taste buds. It's fuel for your hustle, the rhythm to your routine. It starts with knowing what your body needs - a mix of nutrients to keep the energy flowing and the brain sharp. It's about colorful plates, a splash of protein, a handful of good fats, and that crunch of fresh veggies. But it's not just about what's on the plate. It's the when and the how. Regular meal times, a calm setting, and a moment to enjoy the flavors can make a difference. And let's not forget a good gulp of water throughout the day to keep things smooth.

Eating a healthy diet that is full of nutritionally dense whole foods is going to give you the energy you need to make better decisions and have a more productive day. In order to eat healthily, it is essential that you are prepared. I love to flick through my recipe books and Pinterest to get ideas. Once I have listed all our meals for the week, it’s time to do some grocery shopping. This way, I know I have all the ingredients I need to make several delicious and nutritious meals to get our family through the week.

Think of your body like a car engine. The food you eat is what fuels you. Don't expect to eat junk food and feel energetic. It may be convenient but it won't be able to power you through the day.

Have you ever wondered why we feel sleepy after a heavy meal in the afternoon, Ideally, food gives us energy not draining it, The way we eat, and what we eat impacts all our day, If you want to increase your focus, energy, immunity, you have to eat right there is no alternative to it, Plan your meals in such a way that you are getting proper nutrients, including fruits and vegetables, lean protein source and some probiotic for your gut health.

Working out is a great mental reset in the moment. It is like you get a clean canvas so when you get back to work, you have more focus and energy because there is less mind clutter. Moving can also be as simple as just changing your physiology. This is the fastest way to change your experience across all states (physical, mental, emotional, spiritual). Just notice what happens when you move your muscles in your face to form a smile.

Even if you are too busy at work, standing up is a great way to get the blood moving. Get a stretch in. You'll be surprised how energetic you will feel from a quick 30 second stretch.

Workout in the morning (gym, running, swimming), before first meeting works for me. Give it a try, maybe it will be good for you too!

Moving well is like having a casual chat with your body. It's about finding your groove, the kind of movement that makes you tick, be it a morning run, a yoga stretch, or a dance class. It's a chance to shake off the stiffness, get the blood flowing, and clear the cobwebs in the mind. When you move, you're not just working your muscles but sparking up your brain, getting the creative juices flowing. That dose of fresh air, the natural light, and the change of scene can sometimes unstick the stickiest problem. And it doesn't have to be a sweat marathon. Even a brisk walk, a good stretch, or climbing the stairs can do the trick. It's about breaking the sit-athon, giving your body the nudge, and your mind a little break.

Movement is super important. Personally, I struggle with staying consistent to a workout routine, but my latest exercise is kickboxing weekly. However; I prioritize walking constantly as a form of movement. Taking a daily walk at a time of day that suits you are walking (if possible) to run errands, an appointment, dinner with friends, etc is a mood booster. Just being in nature and getting as much movement into your day can make a big difference.

When I'm stressed, I like to take a deep breath in and breathe. It just calms and resets your internal body. I love these quick things that you can easily incorporate in your busy day to day.

Gratitude involves showing appreciation for the things in life that are meaningful to us. I take a moment several times a day to notice and acknowledge things that I'm grateful for. Many of us get caught up in a negativity bias, where we linger on bad news and unpleasant experiences, yet allow moments of positivity, even small ones to fade into the background. Fortunately, gratitude is like a muscle that can be built up over time. With the right exercises and consistent practice, you can find at least something small to appreciate on even the bleakest day.

In my fitness journey, I wish I had spent more time "forest bathing" to help me control my emotions. Originating from Japan, forest bathing encourages individuals to spend time in forest environments. Unlike hiking or exercising, forest bathing emphasizes being in nature to enjoy the calming, rejuvenating, and restorative benefits it provides. This practice encourages mindfulness, relaxation, and stress reduction, promoting a deeper connection between nature and one's own well-being. The phytoncides (wood essential oils) released by trees are believed to have health-boosting effects, making forest bathing a unique practice to consider for improving overall well-being.

Grounding myself and practicing breathing is a daily for me. Just taking a few deep inhales and exhales to alleviate stress, anxiety or any of the daily things that decrease your mood throughout the day can help. You can also leverage the mindfulness app on your Apple Watch or any app on your phone can also help with breathing exercises and meditation which I lean into on a constant. It’s been over a year since I adapted these practices and it has been a game changer for me.

Breathing into your stomach (let your stomach come out as your breath in) is a great way to become calm and relaxed, and thus be present. With the presence, you can be aware and conscious, and thus put your focus to what is going to serve you the best in the moment

Questions are a powerful way of directing your thinking and focus. You get a different experience asking "what is great about this?" compared to asking "why is this happening to me?"

Choose the thoughts and perspectives that will empower you first thing in the morning. Give yourself time to start your day with intention. Ask yourself what is one thing you want to accomplish. And how you want to feel at the end of the day. Visualize feeling energized and engaged throughout the day. This will help you choose thoughts during the day that support that vision and help you reach your daily goals with joy and fulfillment.

The challenge with the recommendations to change your habit or change your routine is it does not address the root cause of why someone lacks the initiation and follow through with change. If it were as simple as "change your habits" then most of us would be out of work. Often, people are unaware of their limiting beliefs and self-sabotaging behaviours that drive them into the ditch in the first place. Before change can occur, the bottlenecks need to be removed. Then, a new foundation of habits driven by intention and purpose can be built leading to the lasting change people seek.

Thinking well is like having a good compass in the wild storm of daily tasks and challenges. It's about steering through decisions with clarity, not haste, about letting ideas simmer before they boil over. It's the kind of thinking that doesn’t shy away from the hard questions, the deep dive, the long pause. Thinking well also means knowing when to step back, let the mind wander, and dream a little. Often in those offbeat moments when you’re not trying to solve the problem, the answer taps you on the shoulder. Let your thoughts marinate; let the questions brew. And when you dive back in, you'll find your mind a sharper tool, your actions more deliberate, and your productivity not just a race but a meaningful journey.

You've heard of meditation, but have you heard of thinkitation? Thinkitating is when you actively try to solve problems and think of new ideas while your brain is relaxed but full of energy. Thinkitating is best done straight after your meditation so that you can take advantage of the fact that your brain is already in an alpha-state. This is considered to be the brain’s optimal state for creativity. It is impossible to be creative when you are stressed, busy, distracted or in a rush, which is why it is most effective to thinkitate after you meditate. Have you ever wondered why your best ideas seem to come to you while you are in the shower? This is because you are finally relaxed and calm.

Most people lose 2 hrs a day to the afternoon slump. It’s a period of low alertness & motivation between 1-3 pm. We can beat that slump and reclaim 10 hrs a week with “Deep Rest”. Here are 3 types: 1) Power nap The classic one. Duration and timing matter: set a timer to 26 mins to avoid grogginess. Don’t nap later than 8 hrs before bed to not crush your nightly sleep. 2) Non-sleep deep rest (NSDR) The Google CEO’s favorite. Find a quiet place, sit or lie down, and listen to a script. Prof. Andrew Huberman, who coined the term NSDR, has free ones on YouTube. 3) Non-focus deep rest (NFDR) Alternatively, try NFDR (I coined the term). Set a timer, sit or lie down, and close your eyes. Drop the pass-fail. You’ll feel more alert afterwards.

It's not always possible for people to "set boundaries, delegate tasks, and say no" in the workplace. While we value autonomy, there are always projects and tasks that need to be done, and some are quite time- and labor-intensive. The volume and velocity of our work means that all these self-care practices are imperative if we want to stay mentally and physically healthy. A one-minute break to move and refresh, when done consistently (while not a panacea, of course), can add up to significant health benefits. And non-work time should also mean that we are not "at work" in our minds. Adults need to remember how to play! Time is precious, and what we do with those moments of free time reveals our priorities. Time off is not time wasted.

11. Easy Ways To Rest As A Busy Person: 1. Wake up earlier than everyone else 2. Have a cold shower or splash your face with cold water, and get dressed to feel good. 3. Have a cup of tea/coffee or eat a meal outside in the sun. 4. Listen to a podcast/audiobook while making dinner. 5. Take up a hobby like coloring, painting or knitting. 6. Read some fiction. 7. 5-Minutes of meditation or breathwork. 8. Go for a walk while listening to a walking meditation. 9. Take a 20-minute power nap. 10. Turn on some music. 11. No social media for the rest of the day: I have so much more energy, patience, clarity and focus if I don’t go on social media. If you need to rest, use any of the 9 ideas above instead of jumping on social media.

It can be overwhelming to find time to exercise, meditate, sleep and then also rest. So, I like to break down rest as something different you do for each of the senses. If you had a week where you were conducting a lot of workshops or using your voice a lot, then observing defined periods of silence or chanting can be particularly helpful. If you had too much screentime during the week, then eye exercises, visualization or practising something as simple as palming can be rejuvenating. If, due to the holiday season, you had very stimulating foods, then a brief period of fasting are eating what we call 'satvic' foods can be nourishing. A complete sensory rest can be achieved through practices like Yoga Nidra.

Bellow are my top 3 favorites when it comes to resting (especially addressing people who like to be ON all the time) 1. Schedule active resting after work or in between your meetings. This can be in the for of playing ping pong, chess or just going for a walk. 2. Try not to use your phone before sleeping. This will ensure the quality of your deep sleep and you will feel overall more rested 3. From time to time switch of completely if possible - no tech allowed for at least 3 days. This is very helpful for when you want to have a clear mind.

Each of these components can feel overwhelming. Setting up systems and routines can support you in sticking to habits that support your well-being. The Miracle Morning, developed by Hal Elrod, was one of the best routines I tried. At the start of each day do these six things aka S.A.V.E.R.S.: - Silence - Affirmations - Visualization - Exercise - Read - Scribe You can find much more detail in his book but S.A.V.E.R.S. encourages better sleep, breathing, rest and a positive mindset. Strong habits like the miracle morning help you ride the upward spiral to achieve other goals you want to achieve.

Where you can, reduce all 60 min meetings to 50 minutes. Find ways to incorporate healthy micro habits in some of the time you gain: stretch, take a 5 min walk outdoors, breathe, etc.

Healthy habits start from within, with a clear mind and a peaceful heart. It's about recognising that our thoughts shape our reality, not the other way around. This understanding allows us to respond rather than react, to approach tasks with calm and clarity. Regular periods of silence and stillness can help cultivate this inner peace, as can practices like meditation or mindful walking. Remember, our external productivity is a reflection of our internal state of being. When we nurture our inner world, our outer world thrives.

Start by setting a 'Power Hour.' Dedicate the first 60 minutes of your morning to something that energizes you, whether it's a workout, meditation, or goal-setting. This kickstarts your day with positivity and momentum, setting the tone for success. Plus, it's an instant win that boosts well-being and productivity. Today, make the commitment to invest your first hour in yourself. You'll be amazed at the difference it makes!" ??????

Add joys to your day. Do something, however small, that allows you to feel the sensation of joy in your day. It can be as small as snuggles with a pet or loved one, a walk outside in nature, enjoying your coffee slowly without any other objective. Whatever lights you up and gives you sparks of joy in your day, make time to do them. These simple joys are just as important as any other task on your to-do list. It creates space in your day to replenish, renew, rejuivinate yourself which yields powerful impacts on the rest of your day.