Image shows a person writing a daily habits to-do list in a notepad

Beth Rush

Chasing your goals requires time and effort, which makes it easy to forget about your well-being. You shouldn’t have to experience burnout just to reach your dreams. Simple, meaningful habits to care for your mental and physical health without overturning your routine will be sure to keep you on track.

Try these daily habits to improve your life. They don’t require much of your time or focus, but they’ll transform how you feel. It’s especially worth a try if you constantly battle fatigue or self-doubt. Use these ideas to give yourself more energy so you don’t burn out before reaching the finish line.

1. Keep an Evolving To-Do List

It can be overwhelming to keep track of tasks and progress when entering the next big stage of your life. In order to achieve a significant goal, you first have to take many smaller steps. An everyday to-do list is the perfect step-by-step tool to chart these smaller, less detailed targets that will eventually help you to accomplish your long-term goals.

2. Find Balance in Your Diet

A well-rounded diet can help you feel your best and achieve your goals.

If you’ve been experiencing physical symptoms that hold you back from completing your daily tasks, it might be useful to consult a doctor or nutritionist who can assess your current and/or prior health conditions and accordingly diagnose whether the cause of your ailments is diet-related, proposing alterations that can improve your overall well-being. 

“each body is different with different needs”

According to recent dietary recommendations, reducing your artificial sugar intake to less than 10 per cent of your daily calories can ensure you’re on the right track for your nutritional needs.

However, please remember that these are simply recommendations and that each body is different with different needs. Make sure to do your research and consult a professional before making drastic changes to your diet.

There is no such thing as “bad food” – moderation is key. Steer clear from toxic diet culture and feed yourself what makes both your mind and body feel good and energised!

“if you have a busy schedule, are strapped for time, or on a budget, adult multivitamins could be an excellent alternative”

Another reason you might be suffering from poor health could be due to a vitamin deficiency. For example, fatigue or heart palpitations could mean you need more vitamin B12, while muscle spasms and cramps could be signs of a calcium deficiency.

While there are natural sources of obtaining healthy vitamins and minerals, if you have a busy schedule, are strapped for time, or on a budget, adult multivitamins could be an excellent alternative or addition. However, it is not wise to self-diagnose and experiment. Instead, consult your doctor who will be able to identify deficiencies and accordingly prescribe a daily vitamin that could help improve your well-being.

3. Get Some Daily Movement

People can benefit from any amount of daily movement — it strengthens your muscles while training your heart to pump blood more efficiently. When your heart performs better, your brain will get more oxygen, helping you work towards success!

Consider which kind of exercise you might enjoy – especially if your career keeps you in a chair all day. You could go for a jog or try an acro-yoga class, which combines your athletic skills and strengthens your muscles. It can be a great way to learn something new while working toward your physical and mental goals.

4. Explore Your Interests

Hobbies and interests are an essential part of living a happy, well-rounded life. They offer a chance to relieve stress and help prevent the mental burnout that keeps you from achieving goals.

Trying hobbies like reading, painting, bowling, and other fun activities can be a valuable way to relax, recharge, and return to working towards your goals with new energy.

5. Try a Daily Journalling Practice

Bottling your feelings only leads to explosions of emotions later on. But processing what you’re feeling is often easier said than done.

Buying a journal or downloading a journaling app is one of the few daily habits to improve your life that only takes a few minutes each day. Exploring your emotions can help you learn about yourself. Making carefully selected word choices while journaling will also improve your communication abilities. 

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6. Drink Plenty of Water

Drinking water throughout the day is crucial to hydrating your body. Water facilitates bodily functions by supporting your cells. 

Keeping your water intake up might be challenging if you can’t always carry a water bottle, but reminding yourself to hydrate whenever you can is so important. You could also try eating more water-based foods like watermelon or cucumber to stay on top of your game.

7. Reflect on Your Goals

Young children like to tell people what career they want to pursue. A child might say they want to be a vet, but a few years later, their dream career might be in architecture. 

Adults experience this change, too. A lack of passion could be the primary reason you’re feeling unmotivated. Schedule reminders to reflect on your goals every few months to remedy any job satisfaction problems.

8. Meet New Friends

You could select numerous daily habits to improve your life, but they may not be effective if you feel isolated. Not having a supportive social circle can lead to mental health conditions like depression and even a higher mortality rate.

Hanging out with your co-workers or socialising with your neighbours can boost your energy levels, giving you the motivation to work towards your goals.

9. Research Your Industry

Imagine completing the many years it takes to become a doctor and, after getting your first job, never reading another research paper or study again. It wouldn’t be in your patients’ best interests because you’d fall behind on new medical knowledge and developments in your field.

Everyone should keep an open mind. Continuous learning is one of the easiest daily habits for success because you can learn anywhere. Read books, follow experts on social media, or even attend conferences. Listening to recorded lectures and podcasts, or being an inquisitive employee, will help you to acquire new skills and broaden your knowledge in your field of work.

10. Experiment With Self-Care Rituals

Burnout can also happen when you don’t incorporate self-care into your well-being routine. Self-care rituals give your nervous system a chance to settle down, allowing your body to reset and perform better the next day.

Try implementing simple daily habits to unwind, such as:

  • Meditating
  • Painting your nails
  • Sitting by an aromatherapy diffuser
  • Singing to your favourite songs
  • Exercising your creativity through activities like sketching and creative writing

11. Prioritise Your Rest

No one can be their best self if they’re not getting enough shuteye. Quality sleep means your brain gets anywhere from seven to nine hours of continual rest. 

Creating a healthy sleep routine, if you don’t already have one, could be in your best interest. Try going to bed earlier, meditating before bed, or hanging blackout curtains to set yourself up for a successful night’s sleep.

Try New Daily Habits to Achieve Your Goals

You can use any of these daily habits to improve your life — starting today. Think about what you need most right now. Is it sleep? A better diet? An outlet for your stress? Take whatever comes to mind and implement habits like these to help optimise your well-being so you can focus on your goals.

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Beth is the Managing Editor and content manager at Body+Mind. She is a well-respected writer in the personal wellness space and shares knowledge on various topics related to mental health, nutrition, and holistic health. You can find Beth on Twitter @bodymindmag. Subscribe to Body+Mind for more posts by Beth Rush!

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