5 steps to a healthy life

We spend a lot of time doing work, personal life and social activities. What about our health? Is it time to devote some time to your physical and mental state?

We have chosen 5 tips for you that will help you live a long, fulfilling life.

Dealing with stress

Almost everyone thinks they know the essence of stress. But is it? Stress comes in many shapes and sizes. It can be acute and chronic. It can be social, physical, metabolic, etc. Most people use this word without distinguishing between cause and effect. So it turns out that, when describing the impending stress, we often say: “I have a stressful job.” Or, when faced with problems, we complain: “I am under such stress. I just don’t understand anything ”. Even scientists do not always draw a clear line between stress as a condition and the psychological response to it.

Stress is such a vague term, partly because the feeling of stress in a person takes a variety of forms: from a feeling of mild tension to complete depression.

Exercise, painting, reading, and other hobbies can help combat the emotional and bodily manifestations of this problem. The most important thing is to find what works for you. As soon as you start engaging in any hobby, all problems and adversities fade into the background.


Too many opportunities, entertainment, and distractions crave our attention, energy and time. And it’s worth saying “yes” only to those ideas and goals that really ignite you.


Remember, “if it’s not obvious that it’s yes, then it’s no.” This mantra is good for both making decisions and setting priorities. If there is a task that takes a lot of time, but the usefulness of which is in doubt, then it is better to refuse it.

Say goodbye to bad habits

The best way to deal with bad habits is to find the sport that’s right for you.

A 2004 London study found that even 10 minutes of exercise can relieve cravings for alcohol. Scientists divided 40 hospital patients who had just undergone detoxification into two groups: one exercising on a stationary bike with a moderate load, the other with a light exercise. The next day, the groups changed tasks, and it turned out that the desire for alcohol in the first group significantly decreased.

Say goodbye to bad habits

Smokers can benefit from as little as five minutes of intense exercise. Nicotine stands out among the addictive substances. The fact is that it is both a relaxant and a stimulant. Exercise fights smoking well because, in addition to smoothly increasing dopamine levels, it reduces anxiety, tension and stress, the physical irritations so often present in people trying to quit smoking. Physical activity can reduce the urge to smoke by about 50 minutes, doubling or even tripling the interval until the next cigarette.

Stop distractions

E-mail can be a very handy tool, or it can be a chronophage – a time eater. By some estimates, modern office workers spend an average of 30–35% of their time on the post office. The same applies to social networks and instant messengers.

Stop distractions

We recommend that you turn off all notifications on the phone, in the mail on the computer, on the tablet and other devices. You should decide for yourself when to check for new messages in certain messengers and communication tools, and not twitch over each new message. Remember, we need up to 15–20 minutes to get back into the context of the task we were working on after the distraction.

Focus on goals

Imagine that you have decided (for example, December 31st) to finally get in shape. Fueled with determination and enthusiasm, you go to the gym and commit to doing dumbbells and jogging three times a week. Possessed by the same spirit, you work out a diet for yourself, halving its calorie content and completely eliminating all sugars and simple carbohydrates. Finally, you decide to go to bed earlier and get up earlier.

After ten days, you see that it is simply impossible to adhere to this diet, you can only get to the gym twice a week, and you go to bed long after midnight. What happened? Answer: You have taken on too much and you want to do it too quickly. Your will and discipline cannot cope with such a stream of demands, your self-regulation abilities are depleted. Result: Not only did you fail to complete your plan, but you also strengthened your belief that habits cannot be dealt with.

Focus on goals

Instead of diving head first into the process, trying to change your whole life, try to create rituals gradually, focusing on one significant change at a time and setting achievable goals at each stage. If your job is sedentary and you decide to start exercising, you don’t need to start by running 5km six times a week. Your chances of success will be significantly higher if your plan is specific and fine-tuned to your capabilities. For example, if you start by hiking for 15 minutes three times a week and increase this time each week.

Of course, development and change won’t happen until you step out of your comfort zones, but too much stress is more likely to lead to the fact that you just give up ahead of time. It is much better to make small successes at every stage of the change process. The confidence generated in this way will serve as additional fuel for pursuing the following goals.

Based on materials from the book “Light yourself up!”, “Charged to 100%” and “Life at full power!”.

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