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This is the philosophy put forward by Brian Tracy in his book Eat That Frog. Simply clearing your desk of distractions can greatly impact your focus and productivity. Do you need to pick anything up from the grocery store on the way home? This only takes a few minutes, but a bit of planning can save a lot of time later. Check your e-mails every couple of hours rather than every few minutes because frequent interruptions will impair your concentration and productivity. When you eat breakfast, fuel yourself with a healthy mix of protein, slow-release carbohydrates, vitamins, and minerals.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups a day for men and 11.5 cups a day for women. Keeping your weight in a healthy range can protect you from things like high blood pressure, high cholesterol, heart disease, stroke, and type 2 diabetes. Crystal Raypole has previously worked as a writer and editor for GoodTherapy.
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How to Meal-Prep Your Week of Meals
- Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious.
- You don’t have to run a marathon every day, either — even just 30 minutes of walking can offer significant rewards.
- Keeping your weight in a healthy range can protect you from things like high blood pressure, high cholesterol, heart disease, stroke, and type 2 diabetes.
- In addition to getting your heart pumping, spending less time sitting can improve your overall health.
- Many of us don’t but experts say this is a marker of good heart health.
Over time, the lack of rest will drain your energy (and enthusiasm) and you’ll likely burn out, thereby killing your productivity altogether. But you can easily mitigate this by making sure you build in some structured rest time in your day. For example, your body naturally gets energized according to the chronotype you fall into and this will also determine what time you’ll be primed to fall asleep.
Get sufficient sleep
It’s also important that you allow yourself some patience when you don’t reach a goal. Maybe the goal wasn’t right for you, maybe something else you couldn’t control interfered with it. Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans.
- Simply clearing your desk of distractions can greatly impact your focus and productivity.
- I love taking the Bloom pineapple greens powder in the AM—each scoop contains fruits, veggies, probiotics, and adaptogens.
- Everyone’s routine is different, and there is no ideal plan that works for everyone.
- However, please always consider your circumstances and lifestyle first.
- Today, you’ll learn more about why setting a routine can be challenging.
- By the end of the day, though, you’re generally so drained you can’t bear the thought of a conversation, even with your nearest and dearest.
The first step to a successful routine is planning
Thrive Global founder Arianna Huffington doesn’t check her social media in the morning. Media magnate Oprah Winfrey starts her day with an hour of exercise. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life. Use apps like Calm for guided sessions, including meditation and simple breathing exercises to anchor you to the present. Keeping the brain active and engaged enhances its functionality and can delay cognitive decline. For example, devoting just 30 minutes each day to reading can have long-term benefits for your brain health and stress reduction.
It could be a productivity goal, a self-care promise, or a simple reminder to stay present. So be mindful of portion sizes, and if you’re eating out, consider taking anywhere from a third to half of it to go. Even if you’re sitting properly, you should be up and about at least once every hour. Studies suggest that running or swimming helps to lift mood, clear the mind, and may even help protect from some of the cognitive decline that occurs with age.
It all starts with 1-2 glasses of water as you wake up and repeating that every few hours. Now, let’s get into some of the things you can do in your daily routine to reach a healthier state of being (e.g. more energy!). If you feel the desire to skip checking your to-do on the days when you weren’t most productive – fight that urge!
Review your to-do list at the end of the day
Today, you’ll learn more about why setting a routine can be challenging. By understanding the root causes of your behaviors, you’ll learn how to make changes and stick with them. You’ll also discover some positive daily routines that can lead you to a healthier and happier life. For us, being healthy is more than just thinking about what’s good for your physical health, it’s thinking about your mental health as well. The two things are connected, for example, we know that chronic stress can have serious negative impacts on your body as well as your mood if not managed well.
Prepping and planning doesn’t have to be time-intensive and complicated. It’s essential (but don’t forget about getting a healthy mix of fats and carbs as well!). Incorporating more protein into your daily diet will help you feel more satiated at meals and promote sustained energy throughout the day. Inflammation can be caused by a variety of factors—one of which is the food we consume.
You can establish a relaxing good night routine to help you sleep better. If you have a habit of forgetting to drink water, try using technology to help you. Getting out in the sun is one of the most underrated activities nowadays.
Success isn’t just about crossing items off your to-do list, it’s also about maintaining your wellbeing. In our quest for efficiency, we often overlook the human aspect—our need for rest, nourishment, and mental clarity. The Daily Calm will help you set a peaceful tone for your day. This simple practice can make a difference to your mindset and confidence levels. 💙 Not everyone feels motivated to pop out of bed and hit the gym, but you can incorporate mindful movement into your day via the Daily Move with Mel Mah. Practicing gratitude is the act of stating what you’re thankful for each day.
Check out Starting Off on the Right Foot with Chibs Okereke. 💙 To help you transition from sleep to wakefulness, consider Jay’s Mindful Morning Music — a gentle playlist designed to help you ease into the day mindfully. Join clubs, attend workshops, or simply engage in regular catch-ups with loved ones. If you feel disconnected from your people, reach out and ask to make plans. 💙 On days where you can’t make it to the gym, or out onto the hiking trails, try some gentle movement at home. The Daily Move with Mel Mah is a great practice to incorporate into your day to day when you can’t leave the house.
