The struggle to find the perfect schedule is a long-term issue that all individuals suffer from. With constantly changing lifestyles and emerging responsibilities, it is difficult to have one consistent timetable throughout life.
Having healthy habits, however, makes things a lot easier. Here is a countdown of 10 healthy habits that can help make big changes with small steps.
10 Thousand Hours for Perfection
On top of the countdown is a long-term goal. Behavioural experts state that to gain expertise in any domain, one must give 10 thousand consistent hours to it to gain expert level. These hours can be fitted into the schedule as per the convenience and conditions but should be regular.
Once you skip a day, the cycle reset.
9 Thousand Steps
For a healthy body and mind, a minimum of 9 thousand steps in a day is a requirement. Having a stationary lifestyle, and sitting for long hours can cause internal organ disease, therefore doctors recommend walking at regular intervals.
More than 10 thousand steps in a day can help gain a healthy weight in less than 60 days, especially after dinner.
8 Hours of Sleep
Ideal hours for sleep are between 7-9 hours for all adult individuals. Seeping more or less than this is categorized as an unfit habit. Moreover, these 8 hours of sleep should encourage you to wake up in the early house of the day, with full mental clarity.
7 Glasses of Water
Our body is made of 70 pet cent water, hence requiring fresh water to replenish the system. 7 glasses or 2 liters of water is important for many body functions. Drinking 7 glasses improves organ function, especially the kidney, clears skill, increases alertness, and improves weight management.
6 Minutes of Meditation
Meditation can be really hard to practice without an instructor. Instead, other mindfulness practices can be proven beneficial with only 6 minutes daily.
These meditative activities help in calming anxiety and gaining concentration to get a better focus on the surroundings.
5 Servings of Fruit and Veggies
Instead of 3 big meals only, dietitian and nutrition expert advice dividing caloric intake into 6 hearty and healthy meals. This helps control hunger and gives the stomach a better opportunity to digest food completely.
A healthy meal should be packed with all the required nutrients and vitamins. 5 out of these 6 meals should consist of fruit and vegetable servings.
4 Stretch and Mental Breaks
Our brain is the most powerful machine in the world, that can perform most complex tasks within seconds. However, it is important to take time out to relax your brain from overheating.
4 small breaks- which can be a tea break or a break to watch a YouTube video – are important in between tasks.
3 Meals and Healthy Snacks
6 meals in a day are divided into equal intervals to reduce hunger in the wake 2/3rd of a day.
The first meal should be breakfast around 8 am, the second-morning snack or brunch should be around 11 am, and the third meal should be lunch, followed by a tea break or afternoon snack around the 5 PM mark.
The second last meal of the day should be dinner, which should be the lightest meal of the day, and finally, a night snack consisting of fruits.
2 Hours of No Phone Before Bed
For better sleep and high-energy mornings, 2 hours before bed should be done without any electronic devices. The light emitted from the screens disturbs the natural body clock. No screen before bed helps eyes get naturally tired for a night of better sleep.
1 Session of Exercises
Finally, Exercising once a day every day is important for a healthy working mind and body. This season can be long or short as per your schedule or choice, but be sure to involve full body muscles.
