Do list posts really need an introduction?

Anyway, I will leave you with this quote from Eminem:

‘Fuck an intro.”

#1 Regular Physical Exercise

According to a study conducted by the National Health Information Service, regular physical activity lowers the risk of type 2 diabetes and colon cancer by 50%. It also reduces the risk of early death and depression by 30%. 

For those who are not yet convinced, physical exercise improves brain health, strengthens bones and muscles, maintains blood pressure, and manages body weight. 

How much activity is too much activity?

Find your age group below to see if you are getting enough exercise:

Children and Adolescents (6 to 17 years)

60 minutes of moderate-to-vigorous physical activity every day. 

At least 3 days of a week should include the following activities:

• A vigorous activity that might include running or playing soccer
• An activity to strengthen muscles such as push-ups
• An exercise that is good for bones such as jumping a rope. 

Adults (18 to 64 years)

150 minutes of moderate-intensity exercise per week such as brisk walking. Around 2 days per week, you are suggested to perform activities that strengthen muscles. 

Senior Citizens (65+ years)

150 minutes of moderate-intensity exercise per week such as brisk walking. At least 2 days a week of activities that improve balance and strengthen muscles. 

All of these exercises are recommended by the Centers for Disease Control and Prevention. 

#2 Reading

“Read what you love until you love to read”.

Naval Ravikant

Reading is a powerful habit that opens your mind to different perspectives. 

We all know that, but let’s be honest: it can be super challenging to motivate yourself to read a 380-page book when you can watch a YouTube video or a movie instead. 

Unlike YouTube videos, books give you access to in-depth knowledge. Compare for yourself, what is better:

• A book written by someone who has studied a topic for 10-20 years
• Or a 20-minute video by someone just interested in the topic?

There are a number of genres you can choose from to read. Here are some of the popular ones:

• Social Sciences
• Fiction
• Self-help
• Spirituality
• Autobiography
• History

# 3 Meditation

Meditation is a practice of training your mind to achieve a state of focused attention, relaxation, and awareness. It is often used to reduce stress, improve well-being, and grow spiritually. You can choose from the following types of meditation:

Guided Meditation

It involved following the instructions of a guide, either in person or through a recording. The guide may lead you through visualization, relaxation techniques, or positive affirmations. 

Vipassana Meditation

Vipassana is an ancient meditation practice that involved observing bodily sensations to gain insight into the nature of existence. It is often practiced in silent retreats. 

Mindfulness Meditation

Mindfulness meditation has its roots in Buddhist traditions. It involved paying close attention to the present moment without judgment. It often focuses on the breath, body sensations, or awareness of thoughts. 

Tai Chi and Qigong

Tai Chi and Qigong are not a part of traditional seated meditation. These movement-based practices are a blend of meditative elements that encourage slow and flowing movements. The aim is to promote mindfulness, balance, and energy flow. 

#4 Goal Setting

Do you have big ambitions but they seem impossible to achieve? Break them down into smaller, achievable chunks. Make specific, measurable, achievable, relevant, and time-bound goals. Goal setting will help you to be organized, productive, and efficient. 

#5 Focus on Building Healthy Relationships

Science suggests that individuals who have healthy relationships are more likely to be happy and satisfied in their lives. Building and maintaining healthy relationships also have a direct and positive impact on your physical and mental health. 

Furthermore, healthy relationships can:

• Improve your sense of worth and belonging
• Help you feel less alone and more connected
• Give you confidence
• Support you in trying out more things

How to build a healthy relationship?

Open communication plays a huge role in promoting a healthy relationship. Here is how to achieve it:

• Take out time to speak to your loved ones, without any interruption
• Listen when others are speaking
• Do not rely on the other person to guess what you are going through, speak up for yourself
• Avoid using subtext
• Try to be more open and honest about things

# 6 Practice Self-Care

Self-care, self-love, self-compassion, however you name it, can eliminate stress and anxiety. A Vagaro Survey suggests that, in the opinion of Americans, self-care has the following benefits:

• 64% increased self-confidence
• 67% better productivity
• 71% happiness 

Your self-care goals can look like this:

• Take care of my physical and mental health
• Manage stress
• Recognize my emotional needs and address them
• Achieve a work-life balance and so on and so forth

These 6 habits are set to transform your life. Make sure that you work through them slowly and steadily. Always keep a journal to track your progress. Each week, compare your progress to the previous week. 

What are some habits you are looking forward to adopting this year? Let me know in the comments below.