Life can get overwhelming, but taking care of yourself doesn’t have to be. Here are 5 simple wellness tips for busy people that fit right into your day and help you find balance without adding stress.
Opt for mini exercises throughout the day. If you live close to work, consider walking to work. If you don't have to climb too many floors, take the stairs whenever you can instead of the escalator or elevator. Just this simple act burns calories, improves muscle strength, and is good for your heart. Plus, it can also relieve stress.
You can even do some stretches while you are watching TV. YouTube has many workout programs. Make time for a 15-minute light yoga or stretches. I do it every morning, and it does makes a difference. YouTube Premium is completely worth it and way more affordable than going to the gym. You can choose any workout you want, ad-free.
Shorter workouts are more controllable and can be less overwhelming for busy people.
Breathing exercises really don't take up a lot of your time during the day. You can try the 4-4-4 Box breathing technique. It is very simple to do, and it relaxes your nervous system and calms you down. How this works is, you breathe in through your nose for 4 seconds, hold for 4 seconds and breathe out for 4 seconds. Aim for 7 cycles per time and do it once or twice a day.
In this digital world, we spend most of our time staring at screens. From being inside the train to walking out, I saw that most people were glued to their screens. Even our jobs today involve looking at screens all day long. Looking at the screen too much really does strain your eyes. There are many symptoms of eye strain, including dry eyes, blurred vision, and headaches.
There is, however, the 20-20-20 rule that helps with balancing screen time. Take a break from staring at the screen every 20 minutes to look at something 20 feet away for 20 seconds. It can be any object. Even an office window works. If you forget because you are so absorbed in your work, you can set a reminder on your phone every 20 minutes.
If meal prepping is something new to you, you need to create a meal plan that works for you. You don't have to follow a rigid structure, as finding a sustainable middle ground and balance is the key here. Meal prepping helps in many ways, from stopping you from making impulsive and unhealthy purchases to giving you better control of your portions. This enables you to reach your caloric and macronutrient goals.
Also, think about the amount of time it takes to decide what to eat. We are constantly making decisions all day long, and we don't realise that decision fatigue drains our energy. Meal prepping is a simple workaround that reduces daily choices so you save your energy for high-impact decisions. On top of that, you also save money.
Mindful eating means using all your senses, both physical and emotional, to experience and enjoy the food you are eating. In today's fast-paced digital society, we have become very distracted. We are either eating while watching TV, scrolling, or checking notifications. This is problematic because your brain takes time to register that you are full. This can lead to overeating, weight gain and poor digestion.
Mindful eating offers so many benefits, from preventing binge eating, encouraging better food choices, promoting a healthier body image, reducing the risk of chronic diseases, and leading to greater psychological well-being.
Multi-tasking looks like you are accomplishing many things but the reality is that it is making you less focused and efficient. It will take you much longer to finish your tasks. This is because switching means refocusing on new tasks, distracting yourself from your original work and this leads to mental blocks.
Single-tasking with deep work produces more efficient and high-quality work. When you are given multiple tasks, it's best to focus on one of them at a time using time blocks. This way, you become less distracted because you are dedicating your full attention to each task. This allows deeper concentration, reduces the chances of errors, and frees you from cognitive load, leading to more productivity.
Taking care of your health doesn’t mean doing everything perfectly. These 5 tips are simple enough to add into your busy day and really do make a difference when you stay consistent. At the end of the day, it’s about balance and what feels sustainable for you.
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