Sleep
We can’t stress this enough. Unless you want to fry your brain. No, really, we’re dead serious. No screens in bed. Slow down and do a few rituals before going to bed (like a warm cup of tea, stretch, brush). Try to stick to a sleep schedule. Keep in mind the 90-minute phase before midnight - it's one of the most powerful phases of sleep, because it's the period where the body is replenished according to research. Be in tune with your body and nature, not with social media and anxiety. If possible, we strongly recommend the so-called “power naps” - 15-20 min., which can almost miraculously relax your nervous system, recharge your brain and body, improve your mood, memory and overall cognitive functions. It’s siesta time!
Mindfulness
Here we’re not telling you to quit smoking, drink less alcohol, moderate your caffeine and sugar intake; eat more fresh fruits and veg, exercise and drink plenty of water. Let’s face it - we all know that. We’re suggesting a different approach; focus on your breath for a few minutes, the natural in and outward flow of the air. Then shift your attention to your bodily sensations - what do you FEEL from the inside out? What's the feeling in your palms and feet? You might feel the air or your clothes touching the skin, or some tingling, itching, squeezing, warmth, coolness… or no sensation at all! Don’t try to alter your present experience, simply observe with kind attention and child-like curiosity. You can stop reading and do it right now.
Congratulations, friends - you just practiced mindfulness! This simple, but powerful exercise has the potential to take your wellbeing to the next level. If you practice it often enough (even 5 min. per day is a great start!), you reconnect to your body, mind and soul. Then there is no need to remind you what’s good for your health. You will know on a deeper level and just do it.
Find a community
This one is a great way to boost both your health AND your social life at the same time. With the added benefit of injecting some fun and motivation into going for a jog, walking your dog together or hanging out in the garden! Having a commitment with a friend dramatically increases your chances to stick to your health goals. And it’s always better when it’s a shared journey, isn’t it? We’re all in it together. Try something new with a friend like aerial yoga, bodyweight training or squash. Nothing bonds better than laughing… and sweating together!
Have fun
We’ve tested this - unless you enjoy taking care of your body, you won’t stick to these new wellness habits. Choose a type of movement, which you like - walking in nature, cycling, yoga, gardening, jogging, dancing… grab a frisbee even. Be creative with your smoothies. And after putting effort into exercising more and eating healthy food, enjoy those endorphins streaming through your blood! You deserve it.
Take it easy
Being overloaded with work or going through some tough times can lead to lethargy and inertia… junk food becomes the easy choice, soothing you in moments of hardship. But then you decided, from today I’ll be a better person! Maybe you made a new years’ resolution, put your running shoes on and Usain Bolt couldn't catch up with you… until…. tomorrow. When you feel sore, exhausted and demotivated. We’ve all been there. The solution? Well, how about you take it easy, set realistic and achievable goals for yourself. For example, you will be healthier physically and mentally if you stretch for 10 minutes every morning for the rest of your life instead of pushing yourself for a week or two and then quitting, right? Simple math.
Be PHYSICALLY well!
