Every day we have the opportunity to improve our own lives. Focusing on building habits that are sustainable and positive can make a world of difference in our daily living experiences. Making small efforts daily doesn’t take much time but can create a large cumulative effect. Here are 7 super habits to help you become the best you.
Making a plan to drink adequate water every day will help you function at an optimal level. According to The U.S. National Academies of Science, Engineering, and Medicine, the average man requires 124 ounces of water and the average woman requires 94 ounces per day, which includes all fluids, about 20% of which comes from the food we eat. That leaves 74 ounces of fluid for women and 100 ounces for men to intake as fluids, the majority of which should be water. Carrying around a water bottle makes us more likely to drink enough water to make our bodies and brains function optimally. If you get tired of plain water, add a bit of fruit and a splash of Superberries Aronia berry Concentrate to brighten up the flavor and kick up the nutritional value.
2. Prioritize sleep.
It can be hard to get enough sleep, especially when there is something fun to do. Adequate sleep, though, helps our bodies rest, heal, and rejuvenate, and improves our moods throughout the day. Experts recommend following a sleep schedule, limiting screen time in the hours before bed, limiting light and noise in the bedroom, and other habits to help you enjoy deep, restful sleep.
3. Move your body.
We hear a lot of conflicting information about how much exercise we need. Some people say 30 minutes per day. Others say 10,000 steps. If you are new to exercise, you do not want to overdo it or you might risk injury or mental burnout. Start with 60 minutes of intentional movement per day. That can include taking a walk, riding a bike, or even doing household chores like sweeping and mopping. Take the opportunity to leave your office chair or couch and move your body. Find activities you enjoy doing and do them.
4. Eat healthy 90% of the time.
There are so many restrictive fad diets around and following them can feel so daunting. If you can make healthy choices 90% of the time, focusing on consuming fruits, vegetables, whole grains, and lean meats, you can indulge in dessert with your friends or ice cream with your kids without beating yourself up. Eventually, you might realize that you enjoy eating crunchy, bright salads more than cookies or cakes. Adding Superberries Aronia berry products to at least one meal or snack per day will go a long way to helping you with this habit.
5. Practice gratitude.
Dr. Robert Emmons, professor of psychology and gratitude researcher, has found that people who write in a gratitude journal or engage in other regular gratitude activities have stronger immune systems, lower blood pressure, longer and more refreshing sleep, and fewer effects of body aches while also being more optimistic, social, joyful, alert, awake, helpful, generous, and compassionate.
6. Surround yourself with inspiring people.
If you have friends who enjoy the same hobbies as you, teach you new things, or make you happier when you spend time with them, make it a point to interact with them more often. If you don’t already have people like that in your life, seek out new people. It can be hard at first but engaging in activities you enjoy will lead you to people who will have a positive effect on you. You can also invite people you already know to try new activities with you. You might just open up your world and theirs.
7. Learn something new.
Learning new information and skills has a positive effect on our brains as well as our lives. We used to believe that the brain stopped developing at a certain point, but now we know that’s not true. We can build new synapses and strengthen old ones continuously throughout our lives. Engaging in mentally stimulating activities develops our brain’s abilities and makes us more able to learn and do more. When we do not, our brains actually shrink over time as our neuron density shrinks, and that shrinkage is related to neurological disorders such as dementia as well as other problems.
It might feel overwhelming to jump into 7 new habits right away, so just start with one. Experts say it can take at least 18 days for a new behavior to become automatic, so try committing to a month of one before you add another. Following this pattern, by the end of the year, you will have 7 super habits that will improve your life.