Make sleep a fundamental priority, not an optional activity, as it significantly improves cognitive function, memory, reduces inflammation, and is a causative factor in preventing diseases like Alzheimer’s.
Go outside for 15-20 minutes every morning to get natural light exposure, especially during darker months, to greatly improve sleep, overall well-being, and mood.
Implement an early evening cutoff (e.g., 8:00-8:30 PM) for work and technology, and charge your phone outside the bedroom using a separate alarm clock, to promote relaxation and better sleep.
Develop a consistent bedtime routine, similar to those for children, by engaging in relaxing activities like reading or quiet conversation to promote better sleep quality.
If struggling with sleep, limit caffeine intake to the morning only for seven days, or experiment with going caffeine-free for a week, to assess and improve your sleep quality.
If you choose to drink alcohol, consume it earlier in the evening (e.g., 5 PM instead of 10:30 PM) as it may wear off before bedtime, reducing its negative impact on sleep quality.
Commit to giving yourself at least five minutes daily, or 90 minutes to two hours weekly, to do something for yourself, which will make you more resilient to stress and a better carer for others.
Engage in deep breathing exercises for at least one minute daily, as this simple practice can literally change your biology and alter how your body deals with stress.
Practice the 3-4-5 breathing technique (breathe in for 3, hold for 4, breathe out for 5) to consciously slow your breathing, which switches off the stress response and promotes relaxation.
Perform one minute of physical activity, such as star jumps, to burn off your body’s stress response, as your body expects physical activity when feeling stressed.
Teach the 3-4-5 breathing technique to children and adolescents to give them a simple, accessible tool to feel in control when nervous or under pressure, such as before exams.
For mental health discussions, shift from asking ‘what’s wrong with you?’ to ‘what happened to you?’ to encourage a deeper understanding of root causes like trauma and promote a more compassionate approach.
Consider exploring trauma-based therapies, such as Internal Family Systems (IFS), as they can be incredibly helpful in healing unhealed emotional trauma, which often underlies chronic stress and mental health conditions.
Seek to understand the emotional reasons behind behaviors like overeating or addiction, as processing these underlying emotional drivers can naturally lead to a reduction or cessation of unwanted habits.
Consider wearing Vivo Barefoot Shoes for walking, work, socializing, and exercising, as they can help you move better and often reduce pain in the back, knees, and hips.
Seek out and engage with long-form conversations, such as podcasts, as they offer nuance and context that can act as an antidote to soundbite culture and potentially aid mental health.
For healthcare professionals, prioritize compassion and kindness in communication, as it is paramount to making patients feel important and improving their overall care experience.
For healthcare professionals, sit down, make eye contact, and engage in genuine conversations with patients to foster better understanding and achieve improved health outcomes.
For healthcare professionals, empower patients by giving them a sense of control over certain aspects of their health, which can reduce follow-up visits and foster greater patient agency.
Advocate for the installation of adult-friendly play equipment, such as swings, in public spaces to provide accessible physical activity and stress relief for all ages, including those with mobility issues.
For policymakers and medical educators, support and make compulsory the integration of lifestyle medicine training into medical school curricula and ongoing professional development for healthcare professionals.
For policymakers, implement structural changes to increase the standard 10-minute GP consultation time, allowing for a more thorough understanding of patients’ lives and more effective care.
For policymakers and institutions, prohibit the serving of junk food in hospitals and schools, replacing it with healthy and tasty options to promote health and shift towards a health promotion service.