If you do something 21 times consecutively, it becomes a habit. So if you set up a daily routine and commit to it for 21 days, the routines will become easier to accomplish and feel more like a habit than a task. Learning good habits that can help improve your health and how to fit them into your schedule may be what you need for a better quality of life.

Exercise Every Morning [30 Minutes]

When you wake up, before you take your shower and start your day, get some exercise in. Not only will this get this habit out of the way to mark off on your list, but it also can help your body wake up and work more efficiently through the day.

Not everyone is a morning person, but exercising after you wake up may be able to help put you in a good mood that can last throughout the day releasing feel-good chemicals. The hormone testosterone is at its peak in the morning, as well. This is a hormone that helps with muscle growth and fat loss making the morning one of the best times to get the most out of your workout. But exercising in the morning isn’t just a good idea for the workout, but for the rest of your day as well.

When you exercise in the morning, it can help get your metabolism started. If you have a problem with being hungry for breakfast, this is a great way to get ready to eat. Exercise can also get your mind ready for the day, as well, helping you to become more focused in school or work.

Eat Breakfast [15-20 Minutes]

You have probably heard that breakfast is the most important meal of the day, and that’s not just a myth. Breakfast is what jump starts your metabolism helping you burn more calories throughout the day. If you skip breakfast, your body assumes that food isn’t readily available and it needs to hold onto all of the energy it has not knowing when it will eat again (pretty dramatic, right?).

Missing your morning meal can make you more likely to be overweight, less likely to meet the requirements of fruits and vegetable consumption, and more likely to have unhealthy snacks. And don’t just throw a Pop-Tart in your bag and check this off your list, make your breakfast healthy.

High-fiber cereal with fresh fruit, a low-fat protein shaker with fruit, or a protein bar and a yogurt are all great choices for your morning breakfast. You are what you eat, so make sure you eat healthy.

Meditate [5-10 Minutes]

Studies have shown that meditation actually makes changes to your brain and body when you do it right and consistently. At some point in your day, find a comfortable and quiet place to sit or lay down and be thoughtlessly aware. If you commit to doing this routinely, you may notice a difference in the following:

• Boosted immune system
• Less pain
• Reduced inflammation
• Decreased depression
• Improved mood
• Decrease in anxiety
• Better concentration and focus
• Better control over your emotions

In the studies, people who meditated had better control on how they perceived the life around them. Meditating daily can help tone down the stress in your life making it easier to brush off and get done what you need to do.

You may even notice that you are thinking clearly and able to pick up on information easier. Meditation has shown to improve grey matter in the brain, which is where information is processed. Scientists believe that grey matter is linked to IQ, which means you may even start feeling a little smarter.

Have Time Without Screens [30 Minutes]

It’s always ironic when you read something online that tells you to turn off the screen that you’re reading the article on. But that is happening right now. Social media can be suffocating at times with information overload. Being accessible 100% of the time can be exhausting. Sometimes you just need to go screenless.

Take time out of your day where nothing is expected of you, and you are away from the world of technology. Getting rid of screens can help you be more present in your social life, not looking down at your buzzing phone as you hang out with the family or all sit in silence staring at a screen watching other fake families bond on TV. It also gives your brain a chance to process everything that has happened throughout the day or in the world without being constantly distracted. And one of the best parts about taking a break from screens is that it can help improve your sleep.

Drink More Water [6 Cups A Day Or As Needed]

Whenever you are thirsty, try to go for some water. Water is what your body wants. While soda, Gatorade, or tea will give you some H20, you might want to consider monitoring how much water you actually drink to make sure you are keeping your body happy.

The rule of thumb is usually six cups a day, but not everyone needs the same amount of water. It depends on your size, the foods you eat, how much activity you do, and the temperature. If you are thirsty, not craving a sweet drink, your body is asking for water.

Water is an essential tool to keep your body functioning. It carries nutrients and oxygen to your cells, flushes bacteria from your bladder, and aids in digestion. By drinking enough water, you can help prevent constipation, normalize your blood pressure, and stabilize your heartbeat. Water can also help with cushioning your joints, protecting your organs and tissues, and regulating your body temperature. If you are questioning whether or not you may be dehydrating yourself, watch out for these symptoms.

Symptoms Of Becoming Dehydrated

• Weakness
• Low blood pressure
• Dizziness
• Confusion
• Anxiety
• Dark urine

Since life is all about balance, you do need to be careful not to overdo it. You can actually overhydrate yourself, and it is a little easier for some than others.

Risk Factors Of Overhydrating

• Taking certain antidepressants or NSAIDS that make you retain water
• Having kidney, liver, or heart issues
• Thyroid disease

Have A Good Bedtime

This means making sure you are giving yourself enough time to sleep as well as keeping the time you go to sleep routine. If you go to bed one night at nine, another at two, and then at eleven, your body gets confused. It can make it more difficult to fall asleep because your body isn’t sure when bedtime is.

If you set a bedtime and follow it, it can help you fall asleep faster. Studies have shown that college students who had a regular bedtime performed better academically, suggesting that this habit can help improve your cognitive performance. Going to sleep on time is also good for your metabolism as well as for your heart. You know what else is good for your heart? Sex.

Have Sex [1-2 Times A Week]

I might not have to twist your arm too hard on this one. This is probably one of the most enjoyable things on your to-do list (pun intended). When you practice this sexy habit, practice it safely. If you are single and ready to mingle, be sure to get tested in between partners. No matter how safe you play it, you can never be too careful. Remember, getting tested for STD’s is cool!

If you are in an intimate relationship, this habit is a great way to not only improve your health but your relationship with your loved one. You get to practice a beautiful social connection with someone that matters most to you, and both of you get to feel awesome because of it.

Sex Can Help With

• Pain
• Sleep
• Heart Disease

Add CBD To Your Day [>3 Minutes]

Whether it is in a vape, pill, tincture, cookie, honey stick, or lotion, adding CBD to your day may be able to help you reach the height of health for efficiently. It doesn’t take long to incorporate this into your daily routine, and the health benefits cover such a broad range you might be surprised at what taking CBD hemp oil might do for you.

CBD May Help With

• Pain
• Anxiety
• Depression
• Inflammation
• Blood pressure
• Skin rashes
• Blood sugar
• Anger issues
• Arthritis
• Chron’s disease
• Brain trauma
• PTSD
• Addiction
• Weight loss

Can You Do It?

I think you can. You may be a busybody who feels like they have no time for themselves, but you need to learn to prioritize yourself. If you aren’t in good health, how can you expect your mind and body to be as efficient as you need it to be?

Make a calendar and a checklist. Jerry Seinfeld uses a calendar on his wall and makes sure that he writes one joke a day. It doesn’t even have to be good, in fact, he says most of them aren’t. But being able to make that big X on his calendar helps keep him productive. You should try it. Every time you complete a task or habit, check it off your list. When you are done, the big X on the calendar comes into play. Make a habit out of making yourself proud, and eventually, it will come a bit easier.

Do you have a healthy habit that you do every day? What is it and how has it helped you? We would love to hear about it in the comment section below!