“We are what we repeatedly do. Excellence then is not an act, but a habit.” This is a popular quote by Aristotle, an ancient Greek philosopher who spent his lifetime studying and writing about success. This quote brings to awareness the power of habits. Whether good or bad, habits significantly influence who you become.
By developing good habits, you can transform your life for the better. If excellence is the mark and you want to lead a fulfilling and successful life, here are 11 excellent habits you must adopt this year.
1. Daily Exercise.
On any list of good habits, it is hard to miss physical exercise. And with good reason. In fact, the World Health Organization recommends at least 150 minutes of moderate-intensity physical exercise per week. It seems like a no-brainer, but surprisingly, one to four people globally fail to meet this standard.
You do not have to swim across a lake or run a marathon to get in your physical activity. Instead, focus on simple actions that help you stay active. Like taking the stairs more while at work or walking to the grocery shop instead of driving there.
With regular exercise, the quality of your life improves. It boosts your mood and makes you feel more energetic. Physical exercise helps you mitigate and prevent a variety of illnesses. Besides, it is also a good stress reliever, which is crucial for good mental health.
2. Meditation.
Your mind is the most powerful organ in your body. It is your control and command centre. It controls your thoughts, moods, actions, and the way you live your life. If your mind is chaotic, you will live a chaotic life. And if your life is always gloomy and rainy, it’s because your mind is filled with negative thoughts.
With meditation, you can regain control of your mind. You can silence your thoughts and achieve a heightened level of awareness and calm. In this state, you are able to detach from your thoughts and reality. For instance, when you notice a negative thought arise, instead of internalizing it or obsessing over it, let it pass.
Mediation restores clarity, focus, and positivity. It is a good habit that should be cultivated for a peaceful life. Therefore, spare 10 to 15 minutes a day to practice. You can find numerous mediation guides on YouTube or various mediation apps.
3. Spend Time Outdoors.
With hectic work schedules, it’s easy to fall into a routine of work and home. Changing from one enclosed facility to another. Woe unto you if you work from home because getting out becomes even harder.
To lead a healthy lifestyle, you need to spend time outdoors. No matter your work arrangement and schedule, aim to spend at least 30 minutes daily outside. This could mean basking in the morning sun or walking briskly during lunch break.
On your free days, be sure to spend more time outdoors. Visit a park and walk barefoot on the grass. It is grounding. Go for a hike and catch a waterfall. Spending time in nature helps relieve stress and clears brain fog.
4. Prioritize Quality Sleep.
A good night’s sleep can solve half of your problems. A poor sleep routine affects your quality of sleep, thus causing numerous problems in your life. When you are sleep-deprived, you become lethargic, grumpy and highly irritable. Your metabolism and hormones are thrown off, and you constantly crave junk food.
Instead of binge-watching your favourite series all night, aim to go to bed by 10 in the evening. Develop a routine of sleeping for the recommended 8 to 7 hours so you naturally wake up instead of being startled awake by your alarm. Also, avoid gadgets, coffee and caffeinated drinks before bed.
Good quality sleep allows your body to repair and restore energy. It improves brain function and helps restore energy used in daily tasks.
5. Journal.
If you are confused about something, write it down. If you have a problem, write it down. If you have an idea, write it down. If you are feeling emotional, write it down. If you are feeling lost and experiencing an existential crisis, write it down! Journal.
Journaling is a good habit that allows you to express yourself. All you need is a pen and paper to get you started. Alternatively, you can use a journal app or type your problems or emotions in your notepad. You can also invest in a good diary with prompts to keep you going.
Journaling is a way of working through life’s issues instead of thinking and obsessing over them. It helps you reflect, document and process things. It can also be a creative outlet for designing your life. When you write down your objectives and dreams, it becomes easier to hold yourself accountable.
6. Practice Gratitude.
Another good habit with compounding benefits is practising gratitude. It helps you focus more on what you have rather than what you don’t. When you operate on the frequency of gratitude, you are rewarded with more things to be grateful for.
Set yourself up for a good day by appreciating the present things in your life. When you wake up, list at least five things that you are grateful for. It could be anything from the air you breathe to the new car parked outside.
In a culture that enforces more and constantly changes the bar for what more means, it’s easy to lose sight of what you already have. Practising gratitude grounds you and silences the outside noise. It helps you focus on what truly matters.
7. Affirm Yourself Everyday.
To live a fulfilling and successful life, you require a positive mindset. Cultivating a positive mindset requires work, and shifting from a negative one is even more challenging. Like working a muscle in the gym, a positive mindset grows through intentionality, intensity, and repetition.
An excellent way to achieve a positive mindset is through affirmations. Affirmations are repeated positive statements that foster positive thinking. You can affirm yourself anytime, anywhere while doing anything. Here are some powerful affirmations you can adopt:
- I am smart.
- I am strong.
- I am capable.
- I am enough.
- I am greater than any challenge that comes my way.
You can write such statements on a sticky note and post them on your favourite mirror or on your wall, a place where you can see them often. This will help you train your mind to think positively.
8. Eat Healthy Foods.
Many people underestimate the impact that food has on their lives. Due to busy schedules and hectic lives, some even forget to eat. Others rely on takeouts for survival, which limits the types of foods they can access. Poor eating habits lead to low energy, a lack of drive in life, weight gain, and serious health issues.
When you make an effort to eat healthy food, foods rich in nutrients, you will instantly see the difference in your life. You will feel different. You will be healthier, and it will show in your hair, skin, and general appearance. You may also drop a few dress sizes.
Eat more fresh foods like fruits and vegetables. They are loaded with minerals and vitamins that your body crucially needs. Fruits like pineapples and watermelon contain water that keeps you hydrated. Also, eat all groups of food. Carbs are not the energy! They give you energy.
9. Practice Mindfullness.
Mindful living is all about being present in the world, being ‘in the moment’ in everything and every occurrence in your life. It is savouring your evening walks and appreciating the children playing by the road. It is eating your meal slowly without distractions and noticing all the ingredients used to make it. It is slowing down.
Unfortunately, people do not live life. They rush through it. Quick to finish one task so as to go to the next. They perform a task while thinking about the next. Never truly where their feet are. So, to live a successful and fulfilling life, this is one habit you should cultivate this year. Relish every moment of your life; you only have this one!
10. Hydrate.
Drinking enough water is essential for staying hydrated. However, many people struggle to sustain the habit of drinking water. They only remember to drink a glass of water after meals and when they are extremely thirsty.
Your body needs water to perform at its optimal level. The daily recommended water intake for adults is two litres. To achieve this, drink a glass of water first thing in the morning and then assign a certain number of glasses throughout the day. Alternatively, you can carry a water bottle and refill it as many times as necessary.
11. Smile More.
Psychology experts argue that your outer world is a reflection of your inner world. Your thoughts, attitudes and beliefs shape your reality. Similarly, the people you meet are mirrors of who you are. If you are constantly met with friendly faces, people and situations, you are likely a friendly person yourself.
Therefore, smile more. Look at yourself in the mirror and smile. It could be a goofy thing you do before heading out. You will be surprised at the impact it has on your life and those you interact with. People are less combative with you when you are smiling. ♥
Mourine Warui is a media and communication expert and seasoned writer. Her goal is to empower and offer solutions to everyday girl’s problems while provoking candid and authentic conversations. Other goals are to provide inspiration and entertainment to readers through creative, thought-provoking and edgy stories.
