4 Simple Habits to Improved Well-being

If you want to be wealthy, don’t focus on money. Focus on well-being.

If you do — and apply the habits in this article — you should expect to see some powerful changes in your life. You’ll be happier, healthier, perform better in what you do and thrive. This is far more important than money.

In doing research for my second book, I’ve looked into the science of well-being. To my assurance, I discovered that the fundamental habits of well-being is in line with what I’ve been doing over the past few years. And indeed, the past few years have been some of the greatest years of my life.

But it wasn’t always like this. There was a time in my life when I didn’t practice these habits, and I felt miserable and lost in my existence. When I got better at practicing them regularly, however, my well-being improved as a consequence.

In this article, I’m going to share 4 simple habits to improve your well-being, as well as my own tips on how to apply them.

1. Sleep Like a Boss

While it seems intuitive that sleep improves our well-being, the unfortunate fact is that many people experience a less optimized version of it. To get better quality sleep, here’s my advice:

  • Turn off electronics with blue-light (like your phone) 1–2 hours before bedtime. Blue light disrupts the production of sleep hormones, making it harder to fall asleep.
  • Don’t consume any caffeine when there are less than 8 hours until bedtime. Caffeine makes you alert and also degrades very slowly. It’s best to keep off it in the afternoon and evenings.
  • Sleep in a room with good temperature. Not too hot and not too cold. The goal is to be comfortable when you go to sleep.
  • Avoid exercising too hard before bedtime. Hard exercise makes your body’s chemicals fire, which makes it harder to relax when you go to bed.
  • Only sleep in your bed. Don’t eat or spend time on your phone. If you do, your brain might start to associate your bed with other things than actually sleeping (sex is ok though ;)).

2. Keep Active and Exercise

Exercise is an effective promoter of well-being. With that said, there are misconceptions about how much is needed and what kind of exercises that work. This is my advice:

  • First and foremost, choose a type of exercise you enjoy. This makes it more likely you will stick to it.
  • Try to aim for at least 30 minutes, 3 times a week. This will keep your body well-conditioned over time. But with that said, any exercise is better than none, so try to exercise when you can.
  • Make a workout plan where you try to combine both strength and conditioning exercises. Having a plan also makes it more likely you will stick to it.

3. Meditate Like a Monk

Meditation is becoming increasingly popular. And it’s no wonder, considering the benefits it has on mental health and well-being. Although there’s a lot of variations to meditation, this is how I’m practicing it:

  • Sit down comfortably.
  • Try to think of nothing; empty your mind.
  • Just let things happen and don’t put any force in it. Don’t judge where your mind goes.
  • If you catch yourself going too far down a thought-stream, direct your mind back to nothingness with ease.
  • Sit for as long as you can manage. While it might feel hard at first, it will get easier if you continue to practice it. You can start at 2 minutes, and increase it from there.

4. Manage Your Stress

Stress is a major disputator of well-being. No one can enjoy life while being stressed out; it’s too exhausting. Luckily, there are ways to better manage it:

  • Learn to notice when you’re stressed. Observe yourself and what kind of situations that make you stressed out. When you do, you can prepare in advance for similar situations.
  • Have a relaxation technique for when you’re caught off-guard. This can be breathing-exercises or detached mindfulness, and the point is to switch your focus away from the stress and into a relaxed state of being. (You can also prepare in advance with these exercises).

I wrote an in-depth guide to detached mindfulness here. I hope it helps:3 Psychotherapeutic Tools for Self-MasteryI recently finished my bachelor’s degree in psychology. While that means I know psychotherapy from an educational…medium.com

How to Implement the Habits

Although the habits might appear simple, it doesn’t mean they’re equally easy to apply. With that said, below are some tips on how to make the implementation of habits easier:

  • Fill out this form: I’m the type of person that [NAME OF HABIT]. During the next week, I will do at least [AMOUNT OF TIME] on [AMOUNT OF DAYS] at [TIME] in [PLACE]. Example: I’m the type of person that EXERCISES. During the next week, I will do at least 30 MINUTES on 3 DAYS: MONDAY, WEDNESDAY, FRIDAY at 5 PM in THE LOCAL GYM.
  • Small changes are easier than big ones. Doing one type of exercise, like push-ups, is easier than performing an entire exercise routine.
  • Build off from an existing habit. If you made a habit of doing push-ups, then doing crunches right after makes it easier to implement it. You can create a chain of good habits — and you can add as many as you like. Start by adding an easy habit, and then once you’ve learned it try to add habits that are more complex, like a full workout routine.
  • Prime your mind with cues. If you lay your gym clothes beside your bed, it will remind you to put them on and start exercising first thing in the morning.
  • Perform your habits in the morning. Your brain is more plastic and open to change immediately following sleep.

Conclusion

If you can implement these habits, you’ll be on your way to a better life. They’re fundamental, and how you choose to build your life upon them is up to you.

If you want wealth, focus on well-being.

How wealthy will you become?

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