Often times, people assume they have to turn their world upside down and inside out if they want to change their life for the better.
But truth be told, the more overwhelming the shift, the less likely you are to be consistent. And with no consistency, comes no lasting change.
Which is why I wanted to give you this list of 5 easy-to-implement habits that can truly change your health, your mind, your mood, your energy, and your life for the better.
1. Eat at least 5 servings of produce.
Most people feel like crap because the standard american diet (aka the SAD), is completely devoid of the essential nutrients, fiber, and antioxidants our bodies need to function at their best.
So, even if you changed nothing else about your diet, adding 5 full servings of colorful fruits and veggies per day would give your body the jolt of nutrition it's craving.
This practice would leave you with more energy, better digestion, better mood, improved overall health, and, in all likelihood, less room to chow down on the junky stuff.
2. Move intentionally for at least 30 minutes.
I'm not saying you need to kill yourself in the gym, or even start an organized exercise regimen if that's not what you're into.
Take your dog for a walk, dance around the living room with your kids, go for a bike ride with your SO. Whatever you do just get your butt moving, yes, every day.
A study that recently came out said leading a sedentary life is as destructive to your health as smoking. Our bodies were not made to sit. They were made to run, jump, play, sweat, move. It is part of living, so live.
3. Replace every negative thought with 3 positive ones.
It may feel silly at first. But our brains are wired to rewire. But like anything, it isn't just going to magically happen. We must be intentional and consistent.
Think about all the "automatic" thoughts that run through your head on a daily basis. Are they positive and affirming, or are they negative and self defeating?
It may feel automatic and "natural" to think poorly of yourself, to get mad at a traffic jam, or to focus on the negative parts of your spouse or your job.
But the truth is, at some point, those became learned thoughts. It's time to unlearn those thoughts and replace them with new beliefs about yourself and your life. And the only way to do that, is practice.
4. Get 7+ hours of sleep.
And don't you dare tell me, "I can run on 5 hours and be fine!" No. Science says, you cannot. Studies show that while people with fewer than 7 hours of sleep perceive themselves to do "just as well" on tests as when they get 7+ hours of sleep, they actually score significantly lower. So even if you think you can function just as well on little to no sleep, trust me, you cannot.
And just think about it, if you think you do ok on 5 hours of sleep, imagine what you could feel like on 7 or 8.
Sleep is when our bodies repair themselves and when we recover from the stresses of our day. Sleep rejuvenates and energizes us, and it is the one chance our bodies have to truly reset. Don't rob yourself of the rest that will allow you to show up as a better version of yourself tomorrow.
5. Practice meditation or simple deep breathing exercises.
Chronic stress causes damage to our DNA, drains our energy, increases inflammation, and is fertilizer for disease.
The simple act of deep, intentional breath work relaxes the central nervous system and lowers the stress hormone cortisol, bringing balance and health back to our system.
Fully expand your stomach as you inhale through your nose, hold your breath for just a moment, and then exhale through your mouth for about twice as long as your inhale. Repeat until calm.
Want to try for the full monty of meditation (for which the mental and physical health benefits seem endless)? Head to this meditation for beginners post that includes a downloadable audio of a 5 minute meditation for greater energy.
So there you have it. 5 simple habits you can begin today that will dramatically improve the quality of your life.
If you found this blog post helpful and you like these simple, but effective ways of improving your life, you are going to love my FREE Finish Fit Challenge!
For 14 days you'll get daily action steps from me to make sure you finish off the year feeling stronger, more confident, and more vibrant than you started (and don't worry, no one is taking away your holiday treats).
So if you want to hone in on your health in these last 2 months of the year, if you want to cultivate greater joy and self care, and if you want to hit the ground running in 2019, snag your spot in the challenge here.