Hitting the daily step goal is a big part of most people’s smart watch experience. The number is front and center when you look at the mobile app dashboard and it’s easily viewed on most devices, making it super easy to check your progress throughout the day. But coming up with a step goal and reaching it are two different things.
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Being in a mental rut can harm our health, productivity, and mood. Constantly bombarding ourselves with tasks, either through procrastination or just straight-up overworking ourselves, can give way to heightened levels of stress and anxiety. So, let’s look at five ways to help boost our productivity and mood.
1. Sleep good, work better.
Sleeping is a fantastic, and probably the easiest, home remedy to boost energy. Our mind and body are interconnected, so keeping one healthy ensures the other will do the same. A good start is maximizing sleep quality. Sticking to a structured sleep routine that provides our body with at least 8 hours of sleep will ensure consistent energy levels during the day. But for this to work, you must stick to a specific bedtime and wake-up time. Inconsistent sleep patterns are almost as harmful to the body as little to no sleep.
2. A healthy body is an optimized brain
As mentioned above, our body and brain are interconnected. We have talked about resting our bodies, but what about fueling them? Well, certain foods that are high in vitamin B12—one of the main vitamins known for energy enhancement—can help boost energy levels, giving you the fuel needed to get through the day. Fish, meat, poultry, and other dairy products are high in B12. Incorporating this vitamin into your diet can help power both your mind and body, helping you take on whatever life throws at you.
3. Stop workin’, start walkin’?
We know this may seem counterintuitive, but taking a step back from a task or assignment can actually help you get it done quicker! Exercise is not only crucial for the body; it also promotes mental well-being. And exercise doesn’t necessarily mean maxing your deadlift between paragraphs. It can be something as simple as going for a walk around the block. Just getting your body moving helps relieve stress, which can significantly inhibit productivity. Before you even start your work, early morning workouts have been said to get your mind and body prepared for the day.
4. Put down the phone
Social media, texting, and phone calls ranked as the 4th biggest workplace distractions only behind bathroom breaks and talking with coworkers. We’ve all been there: a text message alert or a Twitter notification goes off, and you are instantly entranced into the endless rabbit hole that is your cell phone. There are a bunch of simple ways to prevent this from happening. For starters, keep your phone and work separate. This can go as far as keeping it in a different room, whatever prevents you from distracting yourself. Other methods, such as putting your phone on “Do Not Disturb” and “Airplane Mode,” can immensely cut down distractions without feeling disconnected.
5. Organize your workspace
For many, a cluttered workspace = a cluttered mind. Having a clean workspace can work as a productivity “placebo.” You can trick yourself into working harder when your surroundings are organized. Everyone has their own gauge on what is considered to be “clean,” so do whatever you think is necessary. If it means just clearing off your desk, then go for it. And if “clean” means sanitizing all of your work materials, then do that. Just make sure not to overdo it. There is a fine line between organizing your workspace and plainly pushing off work. Find that balance. Find that productivity.
Feeling run down can have a lasting impact on our short term productivity, leaving us feeling defeated and mentally exhausted. But simple changes to the way we carry on through the day can help boost productivity and increase energy levels. Simple changes to our sleeping patterns and diet are two vital ways we can achieve this added boost in energy. Other changes such as exercise and work habits can help maximize productivity without stretching ourselves too far. These tips do not have to be followed verbatim, but should act as a guide in helping you navigate what best fits your lifestyle.
This article was originally published at iveeapp.com
We’ve all faced times where no matter how hard you try, you just can’t stick to a healthy routine. Just thinking about exercise or cooking a healthy meal can be daunting, and with fast food being, well, fast, it’s not difficult to see why so many struggle to stay motivated with a healthy lifestyle.
It happens to everyone, there probably isn’t one person who can say they have never had a period of time where they have had some time away from eating right and exercising as often as they should.
Finding the motivation to look after yourself doesn’t mean that you need to spend hours in the gym or spend one day a week prepping healthy meals, you can do it so much easier.
Let’s have a look at some of the ways you can stay motivated below:
Give Yourself A Real Reward
No, this doesn’t mean eating an entire cheesecake after a run, it’s about giving yourself something that is going to help you get closer to your goals. Why not indulge in an episode or two of your favourite tv show or reading about the Association of Naturopathic Practitioners after your workout, to enable your muscles to recover? Or treat yourself to a massage after two or three weeks on track with your exercise routine. After you have eaten a healthy meal, reward yourself with some self-care such as taking a hot bath or home spa-treatment.
You are trying to live a healthier lifestyle, so the best thing you can do is to stop rewarding yourself with junk food, one of the main causes of a bad diet. Exercise will slowly become a habit, and your motivation will grow as you reward yourself in a positive way.
Set Yourself A Commitment Contract
We can make a promise after promise to ourselves, however, research shows us that we are more likely to eat well and exercise when we make the commitment to some one else such as our family or friends. Why not set a contract with your family to state you will workout three times a week for 30 minutes and that you will cook at least one healthy meal each day so you can be healthier for them?
Turn Your Workouts Social
In the world of today, it is very common to see people using social media as a way to stay accountable for their progress or commitment to living a healthy lifestyle. Whether it’s sharing their weekly weigh in, showing progress pictures, showing methods of exercise, or sharing pictures of your food, sharing them on social media may be a good way to keep you on track.
Always Remember The Why
There is going to be a reason why you want to live a healthier lifestyle, so, remember what it is when you feel yourself slipping. Whether you’re doing because you’ve gained a little weight over Christmas or through pregnancy, or you’re trying to minimise the risks from an underlying health condition, always think back to the reasons why you are making changes.
Remember changes aren’t going to happen over night, therefore, you shouldn’t expect them to. Don’t give up at the first hurdle, in fact, don’t give up at the tenth. No one said that making changes towards a healthy lifestyle was easy. Do you have any tips on how to you can stay motivated? Please share them in the comments below.
There is a good chance that you may have over indulged the last few days and need thinking that you need to work off all those treats. Runner's World spoke to a sport and eating dietician about how running should never be a validation of what you eat, at any time of year. You can find out more here...
The health benefits of a plant-based diet are, unsurprisingly, varied depending on what plants each person chooses to eat. For instance, one study compared the effects of a plant-based diet that incorporated whole grains, fruits, vegetables, nuts, and legumes as compared to a plant-based diet that included potatoes (fries and potato chips), sugar-sweetened beverages, fruit juices, and refined grains. The first group had the lowest risk for heart disease, were more active, and weighed less than the second group. You can get more information about plant-based sugar substitutes over at Pyure Brands.
As the situation in 2020 looks to be extending into 2021, it’s high time we start considering how we’re keeping healthy in the long-term.
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Now more than ever it is important to look after your health. We’ve seen throughout the year how easily germs can spread and at a rapid pace, which is why you should do everything you can to ensure your health is the best it can be and try to maintain that, especially over the next few months as winter arrives. In this post, we are going to look at ways you can maintain your health this winter.
Wash your hands thoroughly
By now you should be washing your hands often and thoroughly throughout the day. It’s something that you should be doing in general as practicing good hand hygiene is just sensible. Washing your hands will remove viruses, bacteria, dirt, and any other harmful substances that can be found on your hands and stop you from spreading them to other people and objects. Illnesses that can be spread by hands include flu, food poisoning, and diarrhea.
Simply wash them with soap and water for around 20 seconds, ensuring you clean between your fingers, the back of your hands, and the tips of your fingers. Make sure you dry your hands properly as partially dried hands can attract germs easily and recontaminate them. If soap and water are not available you can clean your hands with a hand sanitizer that has at least 60% alcohol, then when you can, clean them with soap and water.
Eat more fruit and vegetables
An effective way to fight off germs is by keeping your body healthy by eating well. To eat healthier you need to add more fruit and vegetables to your diet. On cold winter days and nights, you may be tempted to pick comfort food over healthier options. This is fine in moderation but try to stick to a healthy diet to maintain your immune system and protect you from winter illnesses like flu, coughs, and colds.
There are many people who train to become a health coach who can provide you with information on taking responsibility for your diet, so if you are struggling in this area consider speaking to an expert who can offer advice. In the meantime, you could try boosting your fruit and veg intake with staple winter vegetables like potatoes, sweet potatoes, parsnips, Brussel sprouts, and carrots. Fruits you should try to eat at this time of year include oranges, lemons and limes, and pomegranates.
Ensure you exercise
Winter weather can be off-putting leaving many people staying indoors instead of getting out and about for some fresh air and exercise. While sitting by the fireplace with a hot drink and a good book may sound ideal, it is important to still get some kind of exercise. Whether you choose to stay indoors or go outside for this, is entirely up to you.
You could go for a nice long winter walk, a jog in the morning to get it out of the way, or you could do a quick 10-minute workout at home which is short enough that you can easily fit it into your daily routine. Exercise can help protect against high blood pressure, diabetes, heart disease, as well as other health conditions. It also helps strengthen your muscles and builds endurance. Exercise can also boost your mood and increase your mental alertness.
Get plenty of sleep
Getting enough sleep helps to keep your mind and body healthy. Most adults need around 7 to 8 hours of sleep each night. While the number of hours of sleep is important, so is the quality of your sleep as this will help prevent you from waking up throughout the night. There are many health benefits of getting enough sleep. It can help reduce stress, lower your risk of serious health conditions, help you maintain your weight, and prevent you from getting sick often.
If you are struggling to get enough sleep, you can try making changes to your bedtime routine. Give yourself a bedtime each night and try to stick to this. By getting into a routine, it will allow you to relax and unwind around the same time every night. To help you relax, you could have a warm bath before bed, listen to calming music, or read a book to relax the mind. Create a comfortable sleep environment, making sure the room is dark and quiet.
It’s important to look after your body throughout the year but especially during winter. By following the tips outlined in this post, you can help maintain your health this winter.
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Author - Chris
Author, Editor, Creator of Learn Develop Live