My 5 Simple Daily Habits for Long-Lasting Vitality
We all know what habits are good and what habits are bad. I do not have to teach you anything.
And, of course, I have good and bad habits like any human.
Five small, consistent, simple habits significantly impact how I feel mentally, emotionally, and physically. Therefore, I like to practice them consciously daily.
Let me share them with you.
1. Start The Day with Hydration
Your body is composed of about 60% water, and rehydration is essential after hours of sleep. Drinking a glass of water first thing in the morning kickstarts your metabolism, aids digestion, and boosts energy.
For an extra touch, add a slice of lemon for a refreshing burst of flavor and additional vitamin C.
Or, as I do, put 10 Golden Drops in there.
Tip: Set a goal to drink at least 2 liters of water throughout the day. If plain water feels boring, try herbal teas or infused
water with fruits and herbs. I have a one-liter bottle on my desk that I want to empty at least twice daily.
2. Prioritize Quality Sleep
Action Steps that we all know of:
Create a calming bedtime routine (e.g., reading, meditating, or journaling).
Limit screen time at least an hour before bed.
Keep your bedroom dark, quiet, and cool for optimal sleep quality.
Here is what I do:
I read a few prayers from the book Instant Healing by Susan Shumsky.
I watch something funny or calming before sleeping, never scary or with too much action.
I keep my bedroom dark with open windows for fresh air.
Living next to a river, I have free white noise. Sometimes, I put on sleeping music.
Sleep is often overlooked, but it’s the foundation of vitality. During deep sleep, your body repairs cells, restores energy, and balances hormones. Adults should aim for 7-8 hours of restful sleep nightly.
3. Move Your Body Every Day
Physical activity doesn’t have to mean hitting the gym. I promised myself over a decade ago that I would never have to set foot in a gym again.
Gentle movement, such as walking, yoga, or stretching, does wonders for circulation, energy levels, and mood. Even 15-30 minutes daily can make a big difference.
But I live in Bali, so it is too hot to walk. My pool is unfit for swimming since it is a duck pond now. I do have these moments where I do yoga every morning, but somehow, at one point, I either forget or life gets in the way. See? I am human, and I
have all the excuses not to do something that I know will benefit me.
I do dance a lot in my living room.
Ideas:
Take a brisk walk in nature.
Follow a short yoga video. I love Adriene.
Incorporate stretching into your morning or evening routine.
Why It Matters: Regular movement reduces stiffness, improves posture, and boosts endorphins, helping you feel more alive.
4. Nourish Your Body with Whole Foods
I can even enjoy my favorite treats in moderation without guilt.
Tips for Success:
Sometimes I plan meals around colorful vegetables, which is a lot of fun.
I limit processed foods and added sugars. I bake bread, make butter, cream cheese, sausages etc. You have to believe me when I say that this is not time-consuming because, as you know, I like to keep it simple.
I incorporate foods high in omega-3 fatty acids, like flaxseeds, avocados, and chia seeds.
I feel it’s all about balance, not perfection. The rules about what food is healthy and what is not keep changing, so listen to your body and common sense.
What you eat directly affects your energy levels and overall vitality. Even though I eat vegan, that does not automatically mean the food is healthy. I focus on a diet rich in fruits, vegetables, healthy fats, and plant-based proteins. These foods provide essential nutrients and antioxidants that combat inflammation and support overall health.
5. Cultivate a Positive Mindset
Your mental and emotional well-being is just as crucial as your physical health. Practices like mindfulness, gratitude, and journaling can improve your mood and outlook on life.
Studies show that a positive mindset can even enhance physical health.
My Daily Practices:
Before I go to sleep, I name what I am grateful for at that moment. I started this habit many, many years ago with a
gratitude journal: each night, I wrote down three things I was grateful for that day.Meditation is healthy, and I should do it more often. Instead, I do breathing exercises. At the moment, I use Finch for that. It's a cute app for my daily goals and other things.
I surround myself with uplifting people and talk to at least one daily.
I use affirmations, also from Finch, and the prayers from the book Instant Healing.
Why It Works: Focusing on positivity and gratitude reduces stress, which can negatively impact your health over time. If you know you must write three things you are grateful for at night, you will start looking for them during the day. So, your focus will change from looking for negative things (which we habitually do) to positive ones.
I will write a separate blog about this.
Conclusion
If any of my habits speak to you, try them. Start small and simple. Focus on one or two habits until they become second nature before you add more.
Remember, vitality is about consistency, not perfection. These simple steps created a foundation for a healthier, more energized version of myself. So they will probably do the same for you but you will not know before you try.
Be kind to self. Be proud of what you did and do not beat yourself up for what you should/could have done. Any action you take counts.
If you ask me the habits we choose should be fun or at least make us happy.
