3 Daily Habits

[Myra Krallman]

Yourattitude determines your altitude. "Succesful people don't just drift off to the top. Getting there requires focused action, personal discipline and lots of energy every day to make things happen," says American author and entrepreneur Jack Canfield. And he couldn't be more accurate.

Developing these habits require determination, oodles of patience and constant effort. Maybe it'll take just a few weeks or maybe more than a year, it doesn't matter how long it takes to build the habit as long as you don't give up.

Dan Buettner is a National Geographic Fellow who researches Blue Zones, regions of the world where people tend to live longer. His research has looked at what habits and lifestyles contribute to longevity. In this bonus episode, he shares those habits with producer Fiona Geiran, and they discuss how Dan has incorporated many of them into his daily routine.

This bonus episode is normally something we share only with our TED Radio Hour+ supporters, but we're making this one available to everyone. To get access to all of our bonus content, listen to the show sponsor-free and support our work at NPR, sign up for TED Radio Hour+ at plus.npr.org/ted

Here, we're talking about small adjustments that benefit every human. With these minor modifications to your daily routine, you can start working toward better health without having to give up a ton of time, money or enjoyment.

Going without sleep is a lot like expecting your phone to run all day on a 12% battery. Your body needs time to not just rest and recharge, but also to do important work, like learning new things and solidifying memories.

Adults should get at least 7 hours of shut-eye each night. If this is a challenge for you, turn to your circadian rhythm. This is your body's natural process that should help you fall asleep, stay asleep and wake up feeling refreshed.

Any exercise helps your mental health, and that includes walking. If you want to shift your daily habits to combat symptoms of depression or anxiety or to boost your mental wellness in general, make it a point to lace up your walking shoes each day.

Reading also does a lot for your brain, like strengthening connections. That study showed that diving into a book has both short- and long-term benefits for your brain health. So, make reading one of your daily habits to maintain the boost. When you do, you'll also be actively working to fight cognitive decline as you age.

Another stress reducer and mental health booster, meditation gives you a way to tune into the present moment. In our busy, hyperconnected world, this can go a long way toward not just keeping yourself healthy, but also protecting your happiness.

Starting meditation could be as simple as doing a little reading on it and setting a timer for, say, 5 minutes each day. There are also plenty of good apps to guide you. You can even incorporate a meditative mindset into your regular activities, such as mindful eating.

So let's be specific: Work to get more plants onto your plate. A plant-supported diet helps you maintain healthy cholesterol and blood pressure levels and reduces your risk for some chronic conditions. Plants are full of the vitamins, minerals and other nutrients we need to keep our bodies working optimally.

Try to incorporate more fruit, vegetables, whole grains, nuts and legumes into your daily meals. It might be helpful to keep a produce bowl on your kitchen counter so you can grab things as a quick snack, too.

This is one of those areas where it's easy to see how healthy habits help. Since we're mostly water, it makes sense that we would need to continually replenish our body's supply. Getting enough water helps your body flush waste and keeps your joints lubricated while acting as a shock absorber for your spine and helping your digestive processes.

The Centers for Disease Control and Prevention recommend that men have two drinks or fewer each day, while women stick to a max of one drink per day. To help yourself out here, figure out a nonalcoholic beverage you like a lot. Soda water, bitters and a lime can scratch the cocktail itch without adding another alcoholic drink to your daily total.

If you already have a group of friends or family, let this be a reminder to hit them up. Call someone you haven't talked to in a while or invite a few people over for a game or movie night. Check how you feel afterward. Better? We thought so.

You could try going off social media apps for a while and see how you feel. If you want to incorporate this into your healthy daily habits, carve out time each day when you're screen-free. For better sleep, maybe make that the last hour before bed.

Your healthy habits can also be fun and rewarding. What have you always wanted to do? Your answer to that question might point you toward a new hobby to explore in 2024. Getting into it can help you reduce stress and boost mental well-being.

Ultimately, you have a lot of options for healthy daily habits you could incorporate into your lifestyle. You can pick one or two, or go big and go for the full dozen. Either way, you'll be moving toward a healthier, happier you.

Ann Pietrangelo is freelance writer and health reporter with bylines on a variety of consumer health publications and leading health information websites. Through her books No More Secs! Living, Laughing & Loving Despite Multiple Sclerosis and Catch That Look: Living, Laughing & Loving Despite Triple-Negative Breast Cancer, she shares her experiences in the hope that others will feel less alone in their health struggles. Learn more at her website.

Dr. Lori Lawrenz is a clinical psychologist and AASECT certified sex therapist. She has been a licensed psychologist since 2000, with licenses in Missouri and Hawaii. She currently practices in Honolulu, Hawaii. Dr. Lawrenz is passionate about addressing trauma, shame, grief, and mental health issues to assist her patients to live productive and happy lives free of shame.

Gabe Howard is an award-winning podcast host, author, and sought-after speaker. In 2003, he was diagnosed with bipolar and anxiety disorders after being committed to a psychiatric hospital.

That does not mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.

No matter how much our modern society steers us toward less sleep, we know that adequate sleep is vital to good health, brain function, and emotional well-being. Getting enough sleep also reduces your risk of developing certain chronic illnesses, such as heart disease, depression, and diabetes.

Simply being grateful can give your mood a big boost, among other benefits. For example, a two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.

Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.

You can start with some of the other tips on this list that can help draw your attention inward to yourself, such as deep breathing and journaling. You may also consider talking with a therapist for perspective.

Better yet, add some outdoor exercise into the mix for extra benefit. The same aforementioned study found that people who spent time in green spaces were also more likely to exercise more frequently and for longer each time.

While the start of a new year is a good time to stop and take inventory of your life, you can set up yearly habits at any point in the year. Try setting aside some time to catch up with yourself the way you would with an old friend:

Many people struggle with getting everything done during the day and still finding time for themselves. If this sounds familiar, check out these 24 simple daily habits to make life easier this year. Little tips to create more ease, time and freedom in your everyday life.

This book is amongst my favourites because its encouraging message makes me feel that anything is possible. Not only what we can do to change our physical environment but also our inner environment and mindset too. When big change seems overwhelming or unrealistic, knowing that tiny habits can help us improve our life is comforting and motivating!

Make your bed first thing in the morning as soon as you get out of it. Not only will your bedroom look neat and tidy but the physical act of making your bed also signals your brain to get mentally prepared for the next part of your day ahead.

What you do in the evening sets the tone for your night in many ways. Not only can you use your evenings to get ready for the following day and ease that morning stress but you can also quieten your mind, calm and relax your body for sleep. Read more on creating a simple evening routine for some simple tips on how to plan and organise for tomorrow and wind down and get ready for bedtime tonight.

Of all the things that clutters our home, it has to be paperwork that I get asked about the most! Keeping up with paperwork is a struggle for many of us. Just think about all the post that comes in, junk mail, flyers and leaflets, appointment letters, cards, school permission forms, receipts, bank statements and other important financial, personal and household documents.

Hi, I'm glad you liked it! I think it's always helpful to know when you're doing a good job. We often hear about the things we don't do, or forget to do, or do wrong, but it's so important to hear when we do things right too!

Adopting new, healthier habits may protect you from serious health problems like obesity and diabetes. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy. After a while, if you stick with these changes, they may become part of your daily routine.

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