Move More Than You Sit

You probably experienced what happens when you don’t get enough sleep at night — you’re drained of energy, you’re less productive, your focusing level is low and the list goes on. Over time, insufficient sleep can put you at risk and lead to a variety of chronic health conditions. So let’s start by getting it right, one step at a time. Find below some tips for improving your sleep and living a healthy lifestyle:

• Train yourself to stick to a consistent sleep schedule
• Keep your bedroom dark, cool and switch off your electronic devices to reduce electromagnetic waves
• Limit your caffeine intake after 4 pm
• Try to avoid eating at least 2 hours before going to bed
• Avoid afternoon naps

Does your lower back hurt? Or maybe your shoulders are always sore? Focus on the overall body and then the most irritated body part, and commit to stretching it one time a day to help loosen it up. If it’s your back, always practice movement of your posture when sitting. If it’s your shoulders, do shoulder rolls while checking up on your emails in the morning. In case you are recovering from an injury or suffering from chronic pain that has been there for months, you might need to visit a physiotherapist or chiropractor to check up on yourself and get the required treatment to bring you back to normal. A good lifestyle starts like that. And remember, your busy schedule can wait, but your health can’t!

Studies have shown that practicing meditation and relaxation techniques can increase your compassion to others as well as your willingness to take action to relieve your suffering. Furthermore, it reduces stress levels and improves your mental clarity! On top of that, a few minutes for yourself at night will help you recharge and relax. Try replacing a bad habit like snacking with night meditation. Start with 5 minutes and then increase the time as you get used to it. You’ll feel the difference! We understand how you might feel discouraged at first. That’s why we recommend starting with “tiny habits” to build the confidence that will lead you to success. Here are simple tips for an improved wellbeing:

• Set an alarm on your phone as a reminder every night
• When you start, set your timer for 5 minutes
• If meditation isn’t your thing, try a simple face mask or try massaging your feet instead, it works like magic!

Last but not least, practice gratitude throughout the day by noticing all the things that bring you joy in this moment — whether it’s a warm cup of coffee or an appreciative comment from someone else — so that you can enjoy each moment fully without worrying about anything else.

After a long week of work, a hard workout or even small goals you’ve met like the ones we discussed earlier, it’s very important to want to reward yourself. Why? Because it’s all about dopamine. This hormone spikes in your brain and gives you a feeling of pleasure when you accomplish your goal. This in turn uplifts your motivation and boosts your productivity.

Needless to say that, you will always need to use this science to your advantage by giving yourself small rewards along the way aiming for the biggest success. Moreover, self rewards make you feel amazing, encourages you to keep going and helps you make better choices. But if the reward you choose is unhealthy, is it truly a reward?

It’s important to highlight that not all rewards are actually rewarding to your body, skin and brain. So rather than going for unhealthy indulgences, consider choosing something that you are grateful for. It could be spending time with your favorite person, reading a book or even enjoying some nice weather. These are healthy ways to reward yourself!

Give yourself plenty of space as you’re forming healthy habits and don’t be hard on yourself, this way you will make sure you’re not packing on the guilt when you make a misstep.