January 8, 2024
Despite what you may see on Instagram each day, success for most people is relatively simple.
Granted, nice houses, fast cars and the latest fashion are all nice to have, but most of us simply want to enjoy a life of happiness and health, a life that grants us the ability to pursue the things that are important to us and spend time with the people who mean the most to us.
It should not be a secret to anyone that to be able to live such a life, we need to prioritise our health, and we need to do so every day. Yes, not every day will be perfect and there will be times when doing all the ‘right’ things simply isn’t possible, but having a framework of what a happy, healthy day looks like that you can follow makes it much easier to do the ‘right’ things more consistently.
“Most people need consistency more than they need intensity. Intensity makes a good story. Consistency makes progress.” - James Clear
So that’s what we’ve set out to do in this article - provide a structure that you can apply to your day in order to live a happy, healthy life. The advice contained throughout is supported by science and research, and is designed to be moved through sequentially (that is, from the time you wake up to the time you go to bed), although there are some tips that can be applied at multiple times throughout your day, depending on your activities.
Tips And Advice For A Healthy, Happy Morning
1. Wake at a consistent time every day
It doesn’t matter if it’s 5am or 9am, waking at the same time every day helps our circadian rhythm, the internal ‘clock’ that tells us when to sleep and when to wake. Research shows that establishing a set waking time can improve bodily functions such as digestion, immune function, concentration and focus, and emotional stability.
2. Leave your phone alone
Looking at your phone first thing in the morning is so tempting, especially if you use it as an alarm clock. There are a lot of reasons why this is a bad idea, but the big ones include an increase in anxiety and stress, decreases in concentration and focus, and blocking your own thoughts and replacing them with the opinions of others via social media and email.
3. Get 5-10 minutes of direct sunlight as soon as possible
According to neuroscientist Dr Andrew Huberman, “getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health. It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive function of your hormone system, get your mental health steering in the right direction.”
4. Drink a large glass of water
Drinking water first thing in the morning has been related to a number of benefits - weight loss and calorie intake, improved hydration levels, even a healthier immune system and improved mood.
5. Stretch, or do some light activity
After laying down for 7-8 hours, our bodies are tight and our joints are stiff. Stretching or doing some light exercise, such as yoga or a quick walk, can help wake up your body and get your blood flowing.
6. Eat a nutritious breakfast
Eating a nutritious breakfast can provide you with the energy you need to start your day. Aim for a balanced meal that includes protein, healthy fats, and complex carbohydrates.
7. Practice mindfulness and gratitude
Take a few minutes each morning to practice mindfulness techniques, such as deep breathing or meditation, to help reduce stress and improve your focus.
You can, and should, also take a few minutes to think about all the amazing things you are grateful for in your life - it’s a great way to put things into perspective and can have significant impacts on your mood and mental health.
8. Plan out your day
Taking the time to stop and think about what your day will include, and the major goals you want to achieve is the first step to having a happy, productive day.
9. Avoid caffeine for 90 to 120 minutes after waking
Coffee makes us feel alert by blocking our adenosine receptors, a type of protein found on the surface of many cells in the body, including the brain. They play a key role in regulating sleep and wakefulness, as well as modulating the release of neurotransmitters like dopamine and norepinephrine.
When we delay caffeine intake by 2 hours, we allow our cortisol levels to move to a natural peak, unaffected by coffee. Once this happens, drinking caffeine has a more steady effect on our brains, and can even help us avoid an afternoon slump.
10. Use your commute time effectively
Many of us commute to work, either by car or public transport. So many people misuse this time, filling it with mindless tasks such as scrolling through social media or listening to the radio. Instead, why not use this time to improve yourself in some way - read a non-fiction book to learn a new skill or knowledge, or listen to a podcast that discusses the latest trends in your industry or line of work. You’ll find that by the time you arrive at work you are mentally focused and motivated to perform at your best.
Tips and Advice For A Healthy Day
11. Get active, and stay active
When it comes to living a healthy lifestyle, it's better to do something rather than nothing at all. For instance, if you're unable to go for your usual hour-long walk, taking a brief stroll around the block can suffice. Remember that even a 5-minute walk is beneficial compared to not walking at all.
12. Stand up every 30 minutes
Too much sitting or standing is bad for your health. Prolonged standing can increase risk of fatigue and illness. Every 30 minutes get up from your desk, if you work at one, and move about. Even better, build standing into your daily activities - read documents while standing, have walking meetings with colleagues, or invest in a standing desk.
13. Smile often
Studies have shown that the act of smiling has a profound impact on our emotional experience. Smiling triggers a reduction in stress-enhancing hormones and increases the production of mood-enhancing hormones. The same is true for frowning less: People who frown less report experiencing more positive feelings.
14. Build up a sweat
Exercise is incredibly important for our overall health and longevity. Aim for at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity each week. This can include walking, running, cycling, swimming, or any other activity you enjoy.
15. Manage stress levels
Stress can take a toll on your physical and mental health. Practice relaxation techniques such as meditation, deep breathing, or yoga to reduce stress levels.
16. Stay hydrated
Drink plenty of water throughout the day to maintain proper hydration levels. Avoid sugary drinks and excessive amounts of caffeine and alcohol.
17. Get outside
It’s very easy to be indoors all day, especially when the weather is bad. But getting fresh air and sunshine is an important part of a healthy day and can also improve your mood, especially if you’ve been focused on a single task for an extended period of time.
18. Enjoy a healthy lunch
Prioritise choosing real food over processed food, and aim for nutrient-dense options. Opt for a lean protein source and add plenty of leafy greens and vegetables. Be mindful of portion sizes, as eating too much food at lunch can lead to an afternoon crash.
19. Avoid smoking and limit alcohol consumption
Both smoking and excessive alcohol consumption can lead to a range of health problems, including heart disease, cancer, and liver damage.
Tips and Advice For A Healthy Night
20. Spend time with loved ones
Dinner time is usually a perfect opportunity to enjoy the company of friends and family. Cultivating strong relationships with the people nearest and dearest to you has been shown to have a positive impact on your mental health and wellbeing.
21. Spend time alone
The evening and night hours are also a great chance to have some alone time. Taking the time to check in with yourself and your thoughts is an important, yet overlooked, aspect of mental health. It forces you to get to know yourself, identify problems and brainstorm solutions.
22. Drink a glass of water after alcohol
Alcohol is a diuretic, meaning it will dehydrate you. Many people choose to enjoy an alcoholic beverage with dinner, and it’s always a good idea to add a glass of water in between drinks to both replenish hydration levels and control the amount of alcohol you consume.
23. Do things you enjoy
Depending on your schedule, the evening is a good time to pursue your hobbies and do the things you enjoy. Part of being productive consistently also means being able to step back from the important things and spend time on the fun things.
24. Journal
Journalling at night (or at any time, really) has a substantial number of benefits including stress relief, emotional wellbeing, self-discovery, and perspective. Many people choose to journal at night, once their day is nearly over, as they have much more to reflect on since they’ve just experienced 14-16 hours of daily life.
25. Develop a bedtime routine
When we were kids our bedtime routine is enforced by our parents and, while we didn’t know it at the time, this routine actually helps us get a better night sleep. The best routine for you will depend on a number of factors but it could involve some sort of washing (for example, a warm shower), winding down by reading, creating a relaxing environment, and avoiding stimulants.
26. Avoid screens 90 minutes before bed
Blue light, the light emitted from our devices, plays havoc with our circadian rhythm and disrupts sleep patterns. It’s best to avoid all screens, including e-readers, 90 minutes before going to bed.
27. Get 7-9 hours of sleep
The research is very clear - quality sleep is essential for life. Getting enough sleep each day is one of the most important things you can do for your health and wellbeing and to reduce your risk for ill-health. Most adults need between 7 and 9 hours every night.
In conclusion, living a happy, healthy life requires intentional effort and consistency. It involves making smart lifestyle choices such as eating a balanced diet, getting enough exercise, managing stress, and prioritizing self-care. By incorporating these tips and advice into your daily routine, you can boost your physical and mental well-being, and enhance your overall quality of life. Remember, small changes can lead to big improvements over time. So, start small, stay consistent, and enjoy the benefits of a healthy and happy life.
