A Step-By-Step Guide To A Healthy, Happy Day
To become the happiest and healthiest version of yourself, there are a number of small things you can do on a daily basis that will completely transform your health. Here are 11 things that will change your life AND your health.
Yeah, I know, if you're doing the right thing and getting up at 6 am now, you might grumble about getting up a little earlier. Yes, it’ll feel uncomfortable for a week … but you’ll survive. For me, I now gladly get up at 4:30 — because my morning meditation is the most important thing for my health.
If you can, start the day with your training. It won't just wake you up; it’ll also have you more alert and productive for work. If you're one of those people who don’t LOVE training, it’s a good thing to get it out of the way first thing in the morning instead of procrastinating about it and dreading it all day.
(7:30am) Eat SERIOUS protein.
Yep, at the moment there is a lot of talk going around about Intermittent Fasting and not eating breakfast — for some people it works, for some people it doesn’t. For sustained energy, mental clarity, and focus, though, I still think breakfast is a key ingredient.
(8:30am) Get hydrated.
In order to make sure you remember to have enough daily water, the best thing you can do is get a 1-liter bottle and fill it up with water as soon as you get to work, and keep refilling it when it’s empty. The reason I’m big on 1-liter bottles is that they’re an easy way for you to monitor how much you drink.
(10:30am) Have a snack attack.
A small snack mid-morning can give you the little boost in energy you need to help you refocus. I’m big on veggie sticks as the easiest form of snacks to organize — and you can have them with nuts or something like hummus if you don’t like them on their own.
(11:30) Take a break.
I’ll be honest, I struggle to focus. So I set myself targets: I work hard for 45 minutes and then take 15 minutes to move around, answer emails, make phone calls, etc. And then I get back into it and refocus. Taking these short breaks helps my productivity massively.
(1:30) Get a little sun.
I keep hearing stuff like, "There's nothing healthy about a little tan.” Sorry, but that’s BS! We all need a little sun, and a large percentage of Australians are vitamin D deficient. If you can get out and get 20 minutes of sun directly onto your face each day, it’ll give your health a massive boost!
I’m not sure what your office layout is like, but doing a little “movement prep” in which you move the body with some stretches and simple exercises will help keep you awake, prevent “3:30-itis,” and keep you going for the last few hours.
(5:30) Cut back on the stimulants.
More and more people are struggling to get to sleep. One of the things you can do is make sure your “preparation phase” (mentioned further down the page) is right. The other thing is making sure you’re not overly stimulated late in the afternoon. Anything that stimulates you can affect your sleep. For example, those who can’t sleep properly will find if they normally train at night and change it to the morning it generally improves their sleep. And, of course, no caffeine in the evenings if it keeps you from falling asleep.
(7:30) Go with the “yin.”
When it comes to foods there are “yang” foods (which are warming and have an energizing effect on the body) and there are “yin” foods (which calm the body and cool it). If you can, try and have more “yin” foods at night. Some examples are:
- Meats: chicken, seafood
- Nuts: flax, pistachio
- Vegetables: broccoli, beets, celery, cucumber, lettuce, spinach
- Fruits: apples, lemons, limes, strawberries
- Others: Herbal teas such as lavender and chamomile
(9:30) Preparation phase.
For those who struggle to get to sleep, the best thing you can do is “prepare” for bed. What does that mean? I know it sounds bizarre, but if you completely start to unwind at around 9:30 for a 10pm bedtime, it will make a massive difference in how well you sleep. Things like turning the computer off, dimming the lights, and minimizing any stimulants will help you get to sleep much sooner.