Here is a (scientifically backed up) 12 step plan to a better self, mentally and physically, and become a more conscious, healthier, and happier person:
1. Establish a regular exercise routine: Incorporate a mix of cardiovascular, strength training, and flexibility exercises into your weekly schedule. This will help improve your physical health and boost your mental well-being.
2. Practice mindfulness and meditation: Set aside time each day to engage in mindfulness practices, such as meditation, deep breathing, or simply observing your thoughts and emotions. This greatly helps reduce stress, improve focus, and increase self-awareness while oxiginating the brain!
3. Prioritize healthy eating habits: Focus on consuming a balanced diet rich in whole, nutrient-dense foods. Limit processed, high-sugar, and high-fat foods, which can negatively impact your physical and mental health.
4. Get enough sleep: Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve the quantity and quality of your sleep.
(Can't sleep? Meditate!)
5. Engage in activities that bring you joy: Identify hobbies, interests, or creative pursuits that you find fulfilling and make time for them regularly. Engaging in enjoyable activities can greatly boost your mood and overall well-being.
Follow your heart!
6. Build strong social connections: Nurture your relationships with family, friends, and community. Socialize regularly, whether in person or virtually, to combat feelings of loneliness and cultivate a sense of belonging.
7. Develop a growth mindset: Embrace challenges as opportunities for learning and self-improvement. Recognize that your abilities and characteristics are not fixed, and that you can continuously work on personal growth.
8. Practice gratitude: Take time each day to reflect on the things you are grateful for, whether big or small. Expressing gratitude can help shift your perspective and improve your overall outlook on life.
9. Seek professional support when needed: If you are struggling with mental health concerns, such as anxiety, depression, or trauma, consider seeking the guidance of a licensed mental health professional, such as a therapist or counselor.
10. Spend time in nature: So, stepping outside can help you keep a healthy weight or even lose weight by increasing activity levels. Studies have also shown that being in nature has an incredibly positive effect on our bodies by reducing cortisol levels, muscle tension, and demands on our cardiovascular systems (lowers heart rate, calmes nervous system, and lowers blood pressure).
11. Engage in continuous learning: Pursue new skills, knowledge, or experiences that align with your interests and goals. Continuous learning can keep your mind stimulated and contribute to a sense of personal growth and accomplishment.
12. LEARN TO SAY NO: (ThePower of-) Saying No has a tremendous effect on our mental health, as it allows us to value ourselves more. It also helps us prioritize ourselves, and can even lead us to new opportunities that wouldn't have been achievable by saying yes. It also allows us to set boundaries. By setting boundaries, we learn to love and appreciate ourself more.
Be kind, but don't take any sh*t!!
Remember, self-improvement is a journey, and it's important to be patient and compassionate with yourself as you work towards becoming a more conscious, healthier, and happier person.
