203 good habits that will improve your life

A few days ago I came across an interesting list with several hundred small decisions that could be the beginning of great results in life.

Regardless of whether it is weight loss, exercise, study or career, try to incorporate some of these habits into your life by introducing them into your daily routine. I’m sure the result will not be long in coming.

Wellness goals

If you want to become happier

1. Communicate with positive people.
2. Daily write down three good things that happened to you for the day.
3. Laugh out loud. Even if sometimes you force yourself to do it. Hormones of joy will come in handy.
4. Spend more time in the sun. Or in well-lit rooms, if it’s overcast in the street.
5. Go for a walk (walk or exercise) for at least 20 minutes every day.
6. Walk with the dog or stroke the animal.
7. Hug at least one person a day.
8. Call an old friend or a loved one.
9. Devote 30 minutes of your time a day to your favorite pastime, which brings pleasure and relaxes you.
10. Buy something new (even something insignificant, for example a new grade of coffee).

If you want to cope better with stress

1. Breathe deeply for two minutes. Concentrate on breathing.
2. Take a 10-minute charge.
3. Listen to something quiet and distracting that has nothing to do with the source of stress.
4. Pull yourself into someone close (spouse, friend or even pet). Physical contact quickly soothes.
5. Get rid of the source of stress. Leave for five minutes from the meeting or take a break in the current tasks. Just switch to something.
6. Smell the essential oil of geranium or lavender. They lower blood pressure (can be combined with paragraph 11).
7. Sit in the sun for five minutes.
8. Draw something or paint a picture.
9. Talk to your friend 10 minutes.
10. Devote 10 minutes of taking care of yourself (take a shower, do a manicure or a haircut).
11. Take a nap.
12. Chew the cud.

If you want to become more self-confident

1. Write down three things that you like about yourself. Then read them out loud.
2. Stand up straight and lower your arms, let them hang in a natural position.
3. Put on the clothes that you are wearing.
4. Prepare for a difficult situation in which you need self-confidence. Write down your thoughts or speech and take a cheat sheet with you.
5. Do not let yourself be nervous. Instead, go to a secluded place (for example, to the lavatory or the next room), where you can get a good stretch and calm down. After that, concentrate on relaxation.
6. Pay attention to another person instead of feeling your own insecurity.
7. Repeat the mantra in your head.
8. Make a list of things that you like in yourself.
9. Ask a close friend or relative to have a compliment.

If you want to develop spirituality

1. Devote 15 minutes to reading spiritual texts (for example, the Bible).
2. Walk in the woods.
3. Perform one thoughtful act of kindness for a stranger.
4. Give up one physical pleasure or material thing.
5. Join a group of like-minded people who can learn and draw inspiration.
6. Look at the stars.
7. Enjoy the sunset or the sunrise.
8. Write down how the person you met on this day could enrich your life.

If you want to become more attentive

1. Meditate. Start with 15 minutes a day, find a secluded place, close your eyes and concentrate on your own breathing.
2. Pay attention to the details around you. What color are the wings of the butterfly? What is the taste of this salad? How many shades of green can you see now?
3. Consciously release worry or regret. Tell yourself: “I will take care of it in the future” or “The past is the past”.
4. Focus on your feelings at this moment, for example, how well you feel when you are lying in your bed, or how the breeze blows on you.
5. Invest emotionally in the current interaction. What does your friend feel about his problem? What emotions are you experiencing right now? What can you do to please or reassure the person who is with you?

Social objectives

If you want to make new friends

1. Make a conscious effort to smile.
2. Establish eye contact with someone new.
3. Imagine yourself a new person.
4. Ask the new person a few questions about his preferences.
5. Talk about common terrestrial problems.
6. Find a way to laugh together. Tell an anecdote or do something ridiculous together.

If you want to go out with someone on a date

1. Spend an additional 20 minutes on your own hygiene. Do not leave the house without taking a shower and completely not gathering.
2. Smile more often.
3. Avoid talking to negative topics or complaints about anything.
4. Relax. Straighten your shoulders, sit up straight and straighten your arms, palms up. An open pose will emphasize your self-confidence and accessibility.
5. Maintain eye contact.

If you want to seem sexier (to women)

1. Open up a little skin. Choose your favorite part of the body (shoulders, legs, arms, décolleté) and wear clothes that leave it open.
2. Give preference to red. Pick up a red lipstick or red nail polish, buy a red blouse or red shoes. Men will consider you more attractive in red.
3. Lean closer to him.
4. Touch it.
5. Wear heels.

If you want to seem sexier (to men)

1. Keep your posture.
2. Take your shoulders back.
3. Initiate a gentle touch without hesitation. For example, touch her hand during a conversation or touch her back when you open the door for her and skip ahead.
4. Wear fashionable clothing that is required in every situation.

If you want to become a better lover

1. Prolong the prelude by five minutes longer than expected.
2. Pay attention to the reaction of the partner.
3. Do not eat heavy food two hours before physical intimacy. If you have to eat something in this period of time, choose dishes that are easy to digest.
4. Practice prolonged eye contact.
5. Create a suitable atmosphere. Light the candles.
6. Relax, laugh – organize a fun pastime.

Fitness goals

If you want to lose weight

1. Eat six times a day in small portions of healthy food, so as not to feel hungry and not overeat.
2. Have breakfast in the first 30 minutes after waking up to activate metabolic processes.
3. Devote the first 10 minutes from the morning of charging. An animated walk or a 10-minute exercise complex is the ideal way to accelerate metabolism.
4. Train a total of one hour a day five times a week. If you can break this time into two approaches a day, you will create two additional shocks to the exchange processes.
5. Drink a glass of water before each meal.
6. Fill your plate with vegetables and lean meat. Fat, grains or dishes with a high content of starch and sugar use as seasonings.
7. During each meal, replace one white product (for example, starch or semi-finished products) with something green, orange or brown (vegetables, protein, beans).
8. Try a new kind of physical activity (for example, rock climbing, rafting, yoga, dancing, etc.).
9. Walk with your dog (or neighbor’s dog).
10. Park at the farthest point in the parking lot.

If you want to build muscle

1. Make focus in your diet for protein.
2. Crouch every morning. Increase the number of sit-ups every week.
3. Press in the morning. Weekly increase the number of push-ups.
4. Do it with a dumbbell or barbell in the morning.

If you want to start exercising

1. Start to perform light exercises every day. Gradually increase the class time by five minutes until you reach the desired duration of the workout.
2. Keep a training diary. Gradually increase the intensity of classes.
3. Watch your pulse during class. Calculate your heart rate, which should be followed throughout the training.
4. Pay attention to your own well-being. Determine for yourself the intensity of the exercises, when you are already making an effort to do the exercises, but do not torture yourself to the fullest.
5. Make the classes a must for your daily schedule.

If you want to improve your results in sports

1. Reach one micro-goal every day. To do this, establish the main goal and the period for which you want to come to it, and then break the plan into daily tasks and micro goals, the achievement of which will help you achieve the main goal.
2. Find a mentor and discuss your achievements with him every day. This can be either a personal trainer, or a partner in class, or communicate in a specialized forum.
3. Daily, allocate 10 minutes to analyze what you should learn from a person who is better than you.
4. Organize yourself regular classes with such a person several times a week.
5. Daily read specialized Internet resources (for example, running, swimming, etc.).
6. Read books on the subject you are interested in.

Health

If you want to fall asleep quickly

1. Do not drink alcohol at night. Instead, prepare an hour before bedtime herbal tea.
2. Exercise at least two hours before bedtime.
3. Go to bed at the same time every day.
4. Wake up at the same time, including weekends and holidays.
5. Turn off or mute the light half an hour before bedtime.
6. Take 3-5 mg melatonin for half an hour before bedtime.
7. Do not drink high-caffeinated beverages after 14:00.
8. When you are lying in bed, think about something good and soothing.
9. Cozy arrange with a loved one or pet. His / her rhythmic breathing will help you relax.
10. Strain all muscles, and then completely relax them. Repeat the exercise several times until the voltage is completely removed.

If you want to sleep peacefully all night

1. Sleep in a cool room, covered with a blanket.
2. Remove from the bedroom all the LED lamps.
3. Include at night the sounds of the ocean, rain or other soothing melody.
4. Meditate 10 minutes before bedtime.
5. Use the bedroom only for rest and retire there for half an hour before bedtime.

If you want to eat right

1. Plan your meals in advance.
2. Take food from home for the whole day.
3. Eat one fruit or vegetable salad in the morning.
4. Do not buy ready-made snacks. Instead, bring something for a snack from home.
5. Always have something useful for a snack on the way home from work. Then you will not succumb to the temptation and do not buy fast food on the road.
6. Do not buy processed foods (semi-finished products, ready-made breakfasts, etc.) in the store.
7. Divide the dishes in the restaurant into two parts: eat one on the spot, and take the second home.
8. Share your lunch with a colleague or friend.
9. Promise yourself and order only healthy dishes from the menu.
10. Order baby portions.

If you want to drink healthy drinks

1. Add a slice of lemon or lime in a glass of water.
2. Replace carbonated drinks with mineral water.
3. Drink a cold herbal tea or coffee with ice instead of sweet lemonades.
4. Give up hot chocolate or coffee and cream for tea and fragrant black coffee.
5. Replace the juice with a high sugar content for freshly squeezed or juice without additional portion of sweetener.
6. Refuse the cream and sugar (or minimize their use).

If you want to speed up the metabolism

1. Drink green tea without sugar several times a day.
2. Do energetic 10-minute exercises every morning.
3. Have breakfast in the first half hour after sleep.
4. Eat six meals a day in small portions.
5. Add pepper and cinnamon to dishes and drinks.
6. Drink cold drinks with ice.
7. Be engaged in physical culture in a cool room.

If you want to live longer

1. Walk for half an hour before going to bed.
2. Use dental floss.
3. Hug your dear people every day.
4. Eat fresh fruits and vegetables.
5. Every day, prepare a new healthy recipe.

If you want to minimize the risk of developing cancer

1. Eat a portion of fresh, colorful vegetables every day.
2. Drink green tea.
3. Give up fried foods.
4. Quit smoking and avoid passive smoking.

Career

If you want to work more productively

1. Plan your day by making a list of what needs to be done and stick to it.
2. Do every hour breaks in work. Get up because of the workplace, stretch, stroll around the office or drink water.
3. Plan the most difficult tasks for the part of the day when you are most productive.
4. Come to work 15 minutes before your work day.
5. Select in your order 45 minutes, in which no one will disturb you, and concentrate on the most important tasks. To do this, you can retire to another room, put on headphones, or even leave the office.
6. Do not look in your mail for one hour during the day and turn off all notifications.
7. Select an individual time to check your accounts on social networks.

If you want to accelerate your career growth

1. Take an active part in every meeting at which you are present. Set a goal to speak on each of them at least once.
2. Regularly appear in the office and maintain personal contact with colleagues. If you work from home, your work can be evaluated below.
3. Rehearse your performances in front of the mirror, working through all possible questions and difficulties.
4. Watch your appearance, dressing better than your colleagues.

If you want to start a business

1. Devote 15 minutes each day to create a portfolio of your work.
2. Always carry business cards with you.
3. Every day imagine yourself a new person. Identify the list of potentially important people and set a goal to get to know one of them every day.
4. View your business plan every night before bed.
5. Highlight 15 minutes every day for self-development, reading the profile literature, listening to lectures, etc.
6. Daily devote 15 minutes to actions that promote your business forward (write a blog post or leave a comment on the forum, make an important phone call, etc.).

If you want to remember new information

1. Read aloud.
2. Record the main points on the recorder and listen to the recording before going to bed.
3. Highlight or highlight important information.
4. Chew mint gum while studying.
5. Pinch yourself or hold ice cubes in your hands while working with complex material. Physical sensations stimulate the development of adrenaline, helping to memorize complex formulas.
6. Think of a verse or a song to remember the complex stuff.
7. Use visualization to associate definitions of new words or values.

Personal projects

If you want to write a book

1. Write 500 words every morning before you go to work.
2. Send your work to the criticism or put it to public discussion.
3. Read at least 15 minutes before going to bed something from your genre.
4. Devote half of your working break to editing what you wrote in the morning.

If you want to discover your creativity 

1. Spend 10 minutes a day browsing / reading a work of art that inspires you.
2. Keep a diary. Write down there thoughts about what inspires you, what colors, textures, shapes are conspicuous.
3. Capture all the inspiring things that you meet every day with the camera.
4. Devote some time before going to sleep working on your creative project. It will also help to relax.
5.  Spend time in your daily schedule for art.
6.  Play musical instruments or listen to music.
7. Watch the video on YouTube.

Lifestyle

If you do not want to be late

1. Plan your day, starting from meetings.
2. Leave a 15-minute gap before the meetings that take place outside the office.
3. Plan internal meetings with a five minute reserve.
4. Include in your schedule the time needed for breaks, short telephone conversations and unforeseen discussions of working issues with colleagues.
5. Take care of the case of force majeure.
6. Put reminders in your phone.
7. Map alternative routes to places you often get to avoid traffic jams.

If you want to be more organized

1. Get rid of unnecessary correspondence yet on the way to your work place, so as not to clutter up space.
2. Pay bills on the same day you receive them.
3. Add up paid invoices as soon as they are paid.
4. Always bring things back to their places.
5. Every day, throw out at least one unnecessary object, so as not to accumulate trash.

If you want to get rid of bad habits

1. Take for a rule to spend 10 minutes of time on some other occupation before you decide, for example, to smoke.
2. Identify the emotions, places or things that cause you the desire to again and again get involved in a bad habit, and come up with a solution for each situation. For example, if you bite your fingernails behind the wheel, wear gloves, or take a pencil and a piece of paper in your hands as soon as you start to get nervous, and draw until you settle down.
3. Think of a list of things that you will replace a bad habit during the next rush.
4. Write a list of penalties in case you still show weakness. For example, a fine.

If you want to quit smoking

1. Remind yourself that the most important thing is to cope with the first impulse, and if you wait 10 minutes, the craving for the cigarette will decrease.
2. Before you smoke, put a piece of mint leaves or mint candy in your mouth and wait until its taste disappears. Only then ask yourself if you really want to smoke.
3. If you usually smoke outside, make a few circles around the building or smoking area before you take a cigarette. The desire to smoke can evaporate.
4. Change your habits that are relevant to smoking. For example, go to a restaurant where you can not smoke, or drink coffee only indoors, and not on the street with a cigarette.

If you want to drink less alcohol

1. Drink a glass of clean water before each use of alcohol. On holidays and parties, make it a rule to communicate with a specific number of people before replenishing your glass. For example, you can not take a new portion of alcohol until you have a full conversation with three people.
2. Alternate alcoholic beverages with nonalcoholic beverages.
3. If you are used to “skip a glass” at home, when you return from work, replace this habit with a new one. For example, walk with a dog, take a shower, watch a movie or eat a salad, before you take a glass.

Complex habits

If you want to improve several spheres of life

1. Walk on foot at least 30 minutes every day. Daily walking will improve the mood, raise the tone and help cope with stress, and help lose weight.
2. Replace one main dish per day with a salad or vegetable soup (for example, lentil soup). A few servings of vegetables a day will improve digestion, relieve the body, help get rid of excess kilograms and will become a good prevention of many diseases, including cancer.
3. Sleep at least eight hours a day. Full sleep will improve the mood, memory and learning new information, as well as increase productivity.

Personally, I found for myself many things that I already do, as well as a number of useful details that should be included in my daily schedule. I hope this list inspired you to look at your life a bit from a different angle.

Tell us, and what kind of useful habits can you distinguish in your life?