Good daily habits can make a significant difference in your overall health and life. In the video “10 daily habits that changed my life (science-backed)”, the creator of the Little List Project, with nearly 400,000 subscribers, shares ten daily habits that have transformed her life, focusing on physical health, mental health, and brain health:
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Drink Water Right After Waking Up
My first habit is to drink a glass of water right after I wake up. Not immediately—I brush my teeth, use the restroom, and then drink water. I’ve found this makes a huge difference in my energy levels in the morning. While sleeping, the body is not hydrated, and upon waking, we can be slightly dehydrated, increasing feelings of fatigue.
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Meditate for 10 Minutes Every Day
I was very skeptical about meditation when I first started. I didn’t believe it would help, but there are many studies proving the benefits of meditation, such as reducing anxiety, improving immune function, and alleviating pain. The biggest benefit for me has been mental clarity and a greater sense of calm.
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Go for a Quick Walk Outdoors Daily
I try to walk quickly outside every day. Although living in Canada makes this impossible in winter, for the rest of the year, I find that walking boosts my mood while providing fresh air and sunlight.
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Incorporate Strength Training
I also combine strength training and yoga into my fitness routine. Strength training helps maintain muscle mass and bone density as we age, which is crucial for health.
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Eat at Least One Green Food Every Day
As a nutritionist, I still find it challenging to eat greens. However, I understand that greens are nutrient-dense and an essential part of a daily diet.
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Eat at Least Two to Three Servings of Colorful Fruits and Vegetables Daily
This is my minimum. Eating fruits and vegetables in various colors provides different phytonutrient compounds, offering numerous health benefits.
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Listen to Relaxing Music Every Evening
Music has many health benefits. Listening to relaxing music or natural sounds can help reduce stress and cortisol levels.
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Read or Learn Something New Every Day
Reading books or learning is a habit I love, and it also helps maintain brain health. Mental stimulation can slow memory decline as we age.
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Spend Quality Time with Loved Ones
I emphasize the term “quality time” because many of us spend time together but don’t genuinely connect. Instead of using phones, I try to engage in meaningful conversations and interactions.
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Avoid Phones for One Hour Before Sleep
I used to use my phone right before bed, which made it harder to sleep. Now, I turn off my phone one hour before sleeping for better rest.
The content is derived from the video “10 daily habits that changed my life (science-backed)” on the YouTube channel Little List Project. You can select Vietnamese subtitles to fully understand this information.
