Practice reacting differently and seeing things positively in every situation to improve happiness and control over your life.
Recognize the space between a stressor and your response, and consciously choose to react differently and more patiently, rather than defaulting to past negative reactions.
Address your belief in your ability to succeed, especially if past attempts have led to feelings of failure. Adopt an approach to fitness and nutrition focused on longevity, sustainability, and enjoyment rather than temporary diets.
Take daily actions to prioritize your mental health and mindset, as you are ultimately responsible for your own well-being, especially during challenging times.
Prioritize getting a good night’s sleep, as it is crucial for your mindset, mental health, and supports all other healthy habits like food and fitness. Without it, everything else suffers.
Find a form of fitness that suits your physical condition, even if it’s low intensity or only 10 minutes a day, and do it consistently. Any movement is better than none.
Reduce reliance on takeaway and ready meals by cooking at least one to three healthy meals at home daily. This boosts energy, confidence, and overall health.
Set shared goals with partners or kids, career goals, and personal goals, including ‘crazy’ ambitious ones. This adds color, ambition, and motivation to your life rather than just ‘plodding along’.
Ask yourself reflective questions like ‘What triggers you?’, ‘What makes you neglect your health and fitness?’, and ‘What does a successful day look like to you?’ This helps understand your patterns and tap into the mental health benefits of exercise.
If you have an unhealthy ‘blowout’ day, don’t let guilt or a negative mindset drag you down for weeks. Acknowledge it as a single moment in time, move on, and start fresh with healthy habits the next morning.
Implement boundaries for social media and phone usage, such as leaving your phone out of the bedroom at night and creating phone-free blocks during family time (e.g., 5 PM to 7:30 PM). This reduces addiction, improves sleep quality, and enhances presence.
Engage in deep meditations on gratitude and actively think positively about life’s experiences. Realize that you can learn from everything and be grateful.
If you’ve struggled with meditation, try a guided meditation (e.g., a 20-minute free YouTube guide) to connect with your breath, open up mental space, and cultivate gratitude.
Practice meditation in the morning, ideally before others wake up, or learn to do it amidst household noises using noise-canceling headphones. Consider bolting it onto an existing habit like stretching.
Center your day around family by being present, engaging in shared activities like breakfast, walks, bath time, and story time. Foster connection with your spouse and children.
Be a loving, patient, respectful, and polite parent and partner, as children learn by example. They will carry these modeled behaviors and expectations into their own future relationships.
When dealing with loved ones struggling with addiction, offer connection, love, and support rather than anger or pushing them away. Connection can be an antidote to their struggles.
Do not be ashamed of your past or family history of addiction; instead, talk openly about it as it is part of your story. This can help others who are going through similar experiences.
Reflect on destructive family experiences, such as addiction, to understand their impact. Use that understanding to make conscious choices that steer you towards healthier paths.
When encountering negativity or differing opinions, especially online, approach it with compassion. Consider that if you had their upbringing, family, beliefs, and experiences, you might hold the same views.
Surround yourself with positive, upbeat people who can coach you through difficult mental and physical barriers. They can provide encouragement and practical advice.
Challenge your limiting beliefs and push yourself beyond physical and mental barriers. Achieving something difficult will build confidence for future, even harder, challenges.
If you want to be your own boss, persist with your business goals even when faced with no-shows, embarrassment, or lack of resources. Use unconventional methods if necessary.
Identify what you are good at and passionate about, then focus your energy on that purpose. This can lead to organic success and fulfillment.
Utilize free online resources like YouTube to experiment with various types of workouts (e.g., barre, Pilates, yoga, HIIT, bodyweight) for a week. Discover what you enjoy and can stick with consistently.
Focus on engaging younger children in physical activity, as they are more receptive and excited to move their bodies and form healthy habits. This is more effective before resistance sets in during teenage years.
During long or intense physical challenges, take five-minute breaks every hour to address physical discomfort. This includes stretching, rolling out muscles, and changing socks/shoes.
If you have an audience or community, maintain personal connection through direct, authentic communication (like voice notes). This is irreplaceable, deeply valued by others, and can be a source of motivation and mental well-being for you.
Tell your children you love them unconditionally and will be proud of them no matter what they choose to be, as long as they are happy. This fosters a sense of freedom and self-acceptance.
Learn to be more patient, think about other people’s feelings, and be open to different ideas, especially when working in a team. This fosters a collaborative environment.
Consider setting ambitious fundraising goals for causes close to your heart. The potential for greater impact can be a powerful motivator to push beyond previous achievements.