Be Healthy

Include calcium-rich foods like milk, cheese, kale, and almonds in every meal.

Drink herbal teas such as chamomile or peppermint multiple times a day.

Each week, pick a new or rarely eaten vegetable to add to your meals.

Eat slowly and without distractions like TV or smartphones.

Have a snack or meal that includes both protein and carbs within 30 minutes after exercising.

Monitor and limit added sugars to less than 10% of your total daily calories.

Drink 3 to 4 cups of coffee daily but not more.

Switch from white to whole-grain bread, pasta, and rice.

Add spices such as turmeric and cinnamon into your daily meals.

Change up your exercise routine weekly by including activities like jogging, yoga, swimming, and weight lifting.

Stop drinking caffeine after lunch each day.

Sit down once a week to plan all your meals and snacks for the next seven days, making a grocery list to match.

Aim to drink about 8 glasses of water a day, adjusting based on activity level and health.

Start each day with a cold shower.

Spend a few minutes each day on breathing exercises, such as deep belly breathing or the 4-7-8 method.

Choose seasonal products when shopping for groceries.

Dedicate time each day to stretch.

Spend 10-15 minutes in the sun each morning or late afternoon.

Have meetings while walking, whether in-person or over the phone.

Eat a high-protein breakfast such as eggs, Greek yogurt, or protein shakes.

Maintain a consistent daily hygiene routine that includes brushing your teeth, showering, and washing your face.

Spend about five minutes, twice a day, meditating. Just sit quietly and focus on your breathing.

Every 20 to 30 minutes, take a break from screens to look at something 20 feet away for at least 20 seconds.

Create your own skincare products using natural ingredients like honey, oatmeal, or coconut oil.

Actively reduce the amount of time you spend sitting each day. Consider using a standing desk or integrating more standing and walking into your routine.

Aim to walk 10,000 steps each day and track your progress with a pedometer or fitness app.

Replace an hour of TV watching each day with walking, whether outside or indoors.

Use ergonomic furniture like chairs, desks, and keyboards that support better posture and comfort.

Count your steps from your bedroom to your kitchen every morning without looking down.

Perform your morning routine like brushing your teeth or dressing up with your eyes closed.

Dedicate part of your day to listening to music genres or sounds that are new to you, like different styles of music or nature sounds.

Each day, choose a moment and focus on remembering everything about it: the setting, people around, and what you can see, smell, and hear.

Make small changes to your daily routines.

Drink plenty of water throughout the day but avoid consuming large amounts right before or during meals.

Instead of three big meals, eat smaller amounts more often throughout the day.

Make yourself a cup of ginger tea and drink it before or after meals.

Consider adding a probiotic supplement to your daily routine.

Start adding a bit of yogurt to your meals each day. You can eat it as a snack or use it in smoothies.

During standing breaks, place your feet shoulder-width apart, slightly bend your knees, close your eyes, breathe deeply, and relax your shoulders away from y…

During a break, stand with feet shoulder-width apart, knees slightly bent, close your eyes, take deep breaths, and drop your shoulders away from your ears.

Imagine your head is effortlessly floating above your shoulders, held up by an invisible string.

Select shoes that support your feet well and feel comfortable for all-day wear.

Adjust your screens and reading materials to eye level, whether you're sitting or standing.

Hold your phone up near eye level to avoid tilting your head down when using it.

Arrange your workstation so your eyes line up with the top third of your computer screen, and make sure your back is straight and feet are flat on the ground.

When standing, keep your head up and shoulders back, ensuring your ears are aligned with your shoulders.

Snack on a handful of nuts like walnuts, almonds, or Brazil nuts each day.

Add iron-rich foods into your diet like lean meats, beans, and leafy greens to prevent fatigue and enhance mental clarity.

Include magnesium-rich foods like spinach, almonds, and whole grains in your daily meals.

Aim to get at least 10 minutes of sun exposure daily or include vitamin D-rich foods in your diet like fortified milks, fatty fish, and egg yolks.

Aim to eat seafood, particularly fatty fish like salmon or sardines, at least twice a week.

Set a consistent bedtime that aligns with your wake-up time to get your body used to winding down at the same time every night.

Track how much sleep helps you feel best. Adjust your schedule to match this ideal duration, as it varies from person to person.

Replace junk food with healthier options. Instead of chips, candy, soda, and fast food like McDonald's, choose fruits, veggies, nuts, yogurt, and homemade me…

Regularly ask yourself probing questions about your experiences and feelings.

Set up reminders or routines to ensure you never forget to take your pills, whether it’s using a pill organizer, setting alarms, or linking it to a daily hab…

Incorporate simple face exercises into your daily routine to tone your facial muscles and improve skin elasticity.

After eating or drinking something acidic (like citrus or soda), wait about 30 minutes before brushing your teeth. This gives your enamel time to recover.

Brush your teeth at least twice a day, and don’t skip the flossing! Use dental floss daily to clean between your teeth, removing plaque and food particles th…

Before you pick up your phone or go online, pause and ask yourself: ‘Do I really need to do this right now?’ or ‘Is there something else I should be focusing…

Go to your phone settings and set a maximum daily screen time limit for specific apps or your overall phone use. Stick to the limit you set, and when time’s …