7 STEPS TO DAILY SUCCESS

In Health Coaching by Aneta

Everyone is giving tips to everybody and tips sometimes work.
Here are 7 Steps to Daily Success as it is all about being more productive and less busy.

1) DO YOGA

It is not only an exercise but an enhancer to a better lifestyle. It helps you to stretch out, get more flexibility, enhances longevity, and increases productivity as it calms your mind and balances different body systems. Practicing yoga is a journey. It takes time as you are working on alignment not only physical but mental as well.

2) START MEDITATING

Only 10 minutes of stillness every morning gives you a better perspective and helps you with making better choices or decisions during a day  Still body, still tongue, clear mind. Set up a specific time of a day 
Find the quietest place in your home
Sit comfortably on the chair or in a seated position, 
Set up your phone timer to 10 minutes,
 close your eyes and pay attention to your breath
with the exhalation start counting backward starting from 10
. Stay still and try not to think, concentrate on your breath. 
Open your eyes when time is out and you are ready.

3) FOLLOW YOUR ETHICAL CODE

Coming from different traditions and cultures, everyone has a different set of rules. So follow your lineage and do what is fine within your understanding but remember do not hurt anyone.

4) KEEP LEARNING

Inquisitive minds bring a lot to the community and you are never too old to learn something new. Pick up a new hobby when you feel drained at your work.

5) SERVE OTHERS

We are here to help each other. Sometimes it is in form of the monetary exchange for services or doing some voluntary work if needed. By helping others, you are helping yourself.

6) EAT MINDFULLY

Remember food is energy so provide your body with the energy it needs. Pick up food that serves your body, your lifestyle, your health challenges, and your dietary restrictions if any.

  • Be hungry – Don’t confuse hunger with thirst. If not sure drink room temperature water and check with your body: was it hunger or thirst?
  • Be ready to eat – no multitasking, when you eat concentrate on eating, eat at the proper space: at the table not in front of your computer.
  • Eat or drink your breakfast – give your body fuel in the morning even if it’s a glass of smoothie.
  • Chew your food – 20-30 chews per every bite, notice the taste, the flavors and check how they blend with your body. Do you like them?
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Fast on water between meals – water is essential for your body providing proper lubrication, maintaining the balance of body fluids, temperature regulation … remember our body is 65% of water.
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Eat as much and as frequently as your body needs – if you tend to overeat focus to get full with other senses than just a tongue. Create a beautiful meal or eat a big green salad using orange juice for dressing.
  • Be creative!

 Have a lovely satisfying lunch and a light dinner – relax after your meal for 15 minutes then go for a walk.
  • Eat during daylight hours – or have your last meal around 6 pm to leave time for your body to digest before rest and do an intermittent fasting overnight without even thinking about it.

7) REST AND RELAX

Sleep is as important as everything else. Let your body rest, rejuvenate and recover after the busy day. Solid sleep (7-9 hours is an average) without waking up during the night or difficulty with falling asleep is the key.
Sleep deprivation makes your body prone to catch any seasonal sickness and increases the time recovery, decreases hormone leptin, the appetite suppressant and increases hormone ghrelin which causes you to overeat and gain weight, changes your cortisol levels: low during a day – you feel sleepy and high at night – you cannot fall asleep, decreases your brain function, can impair both short and long-term memory, makes you moodier and overly emotional, increases risk of high blood pressure, heart disease, stroke, obesity and type 2 diabetes.

Ways to improve your sleep:

  • limit caffeine consumption –  1 or 2 cups of coffee in the morning is OK but caffeine is a stimulant, so drinking it in the afternoon or evening can make it more difficult to fall asleep.
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 Stop using your cell phone laptop or pc a few hours before bed – These devices give off blue light, which triggers the pineal gland to stop making melatonin, the hormone which helps us to sleep.
  • Check your room temperature  – not too hot, not too cold. According to the National Sleep Foundation, sleep experts agree that 65 degrees F is an ideal temperature for sleep, but you need to find your own.
  • Don’t drink too much water before bed – Waking up to go to the bathroom may cause difficulty with falling asleep again.
  • Meditate daily to reduce stress – Meditation is one of the best ways to reduce stress and quiet the mind. 10-20 minutes of meditation a day can significantly reduce stress.
  • Use essential oils to relax – Oils such as lavender, chamomile and lemon balm are known to help the body relax, and can promote sleep. You can mix a few drops with olive oil and rub on your chest or feet, use a diffuser or have an aromatic bath before going to bed.
  • Stop eating 2-3 hours before bedtime – Eating can give you a boost of energy and your body is busy with digestion.
  • Make your bedroom dark enough – Light from the street or even a digital clock can make more difficult to get to sleep. Get dark curtains or wear a sleep mask.
  • Drink herbal tea for sleep – Yogi Brand: Bedtime, Stress Relief Honey and Lavender, Chamomile, Lemon Balm are known for their relaxing properties.
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Get daily exercise to reduce stress – plenty of good exercise during the day can help you fall asleep. Try not to exercise a few hours before your bedtime as it can also energize you.