75 Simple Things That Will Energize Your Mind and Body
Hey, I know you are tired of feeling like your body will never be good enough.
The problem is that you have focused so much on your appearance and it left you feeling down.
Body confidence encompasses physical, mental and environmental factors that contribute to our overall health – yep I’m preaching about holistic health again!
I’m telling you right now that body confidence has to come from a place of health not appearance.
Here are 75 things you can start doing to improve your health and happiness now.
Start small. Trying to implement 75 new things is not feasible or sustainable. Read through the lists and pick 2-3 changes from each category to start with and you will see benefits immediately.
25 Physical Things
Our physical health is largely comprised of exercise and diet. We all know that exercising and eating healthy is good for you, but not everyone commits to doing it regularly.
These 25 physical changes you can make now will help you to feel better and improve your energy level.
Photo by Melody Jacob on Unsplash
1. Drink More Water
This is a simple change that you have a tendency to overlook. You will literally have a dry mouth, feel super tired and have a headache - then think the solution is coffee.
Although dehydration is not as big of an issue as Gatorade and bottle water companies want you to believe, it is crucial to make sure you are drinking your daily dosage.
Half of your weight in ounces.
Bam! There you go.
Keep in mind that your water intake includes foods and other drinks.
Yes even coffee - BUT coffee is also a diuretic so make sure you get enough actual water as well.
2. Cut Back on Coffee
One cup of coffee a day can help you feel more alert, boost your metabolism and.
5 cups can cause you to crash from caffeine overload and cause adrenal fatigue. This can also affect your sleep
Try sticking to one to two cups and cut yourself off at least 4-6 hours before bedtime. Even if you go to sleep, the quality can be affected by that nighttime coffee break.
3. Eat More Vegetables
We have a tendency to turn to supplements when we feel we need more nutrients.
Food should be your primary source of nutrients and eating a variety of raw veggies is a great way to make sure we are getting what we need.
4. Reduce Processed Food
Processed food can contain a lot of chemicals that help them last longer. They are highly addictive, full of sugar and salt and don’t provide enough nutrients.
You don’t have to cut them out completely, but every meal you eat should not come out of a package or resealable bag.
5. Consume Less Sugar
Sugar is in everything.
This ties into eating less processed food because many preservatives are made from sugar.
Consume less sugar every day to feel better.
Easy ways to do this are:
cutting back or completely removing soda
drinking black coffee or putting less sugar/cream in.
Cutting out processed food (see previous)
Eating less condiments (I’m looking at you dressing and ketchup!)
And less baked goods
6. Go for a Walk
Walking is a great way to get your mind off stress and a relaxing way to get cardio in. So take a sunset stroll in the park every now and then!
7. Ride a Bike
A bike ride is an excellent way to switch up your cardio routine. This is also a nice thing to do in a park
8. Lift Weights
If you have not added weightlifting to your exercise routine, do it now.
It can help increase bone density, improve posture, and decrease structural and muscular imbalances leading to pain.
9. Stretch Everyday
We sit a lot.
The majority of us work in front of computers most of the day and literally sit ourselves into pain.
Stretching can help relieve tight muscles and alleviate some common aches and pains leading to stiff joints.
10 .Use a Foam Roller
Similarly, a foam roller can help you to loosen up those tight muscles and increase mobility.
11. Take Strength Training Class
Learning how to strength train in a class setting is an awesome way to learn the skill and prevent injury from incorrect form.
12. Take a Cycling Class
These classes are super upbeat, challenging and fun.
13. Jump Rope
Jumping rope is a great cardio alternative that burns a good amount of calories and gets your heart rate up.
14. Hula Hoop
The hula hoop is a playful way to get more cardio in. You can buy a weighted hula hoop to make it a little more challenging.
15. Pilates or Yoga
Yogis please do not come for me. I know they are not the same, but they provide similar benefits. Some may enjoy one more than the other.
Try a yoga or pilates class to increase core strength and flexibility
16. Dance Class
Dancing is a fun way to get your metabolic rate up and relieve stress.
17. Exercise While Watching Netflix
Sometimes a Netflix Marathon calls your name. You never really feel amazing after indulging, so why not turn it into a workout session instead?
18. Do Pull Ups
Pull ups are great for increasing upper body strength. They are extremely challenging but rewarding once you can complete a few.
19. Get more Sleep
Getting quality sleep is beneficial to your health. There are many opinions about sleep and truly it is different for every person. Some people need 8 hours and some people need 6.5 hours. 2-3 hours is good for no one. (I’m looking at you creative genius!)
Just make sure you are sleeping enough to wake up rested and feeling great.
20. Get a massage
A massage will help get those recurring aches and pains out and help you relax.
Check out roupon for local massage discounts!
21. Use Essential Oils
Using essential oil mixes on your body can help you to relieve common physical ailments like muscle soreness, or headaches.
They can be mixed into lotions or carrier oils to use topically.
Grab a set of common oils for easy use!
Eden’s Garden is a great place to purchase high quality oils. Here is my referral link!
22. Get a Chiropractic Adjustment
Our bodies are thrown out of alignment by a lot of your daily tasks. Getting adjustments can help put things back where they are supposed to be and help us move properly.
23. Do hand and wrist stretches
Take it from someone who's had carpal tunnel surgery in both wrists. Repetitive motions can cause our hands and wrists to lock up. Perform stretches of the hand and wrist often to prevent carpal tunnel pain.
24. Park farther Away
Getting a little extra exercise can be added at any time. Park your car further so you can get extra walking in!
Bonus: Take the stairs instead of elevator or escalator.
25. Get Blue Light Blocking Glasses or Screen Protector
We stare at our computers and phones all day, which can lead to eye strain and headaches. Grab a pair of blue light blocking glasses or screen protector to shield your eyes from the damaging effect!
25 Mental Things
Often, you let your mind get overwhelmed with the stresses of life and you need to give your brain a break. Our mental health is connected to our emotions and these 25 activities will help you improve your and maintain your mental stability and allow you to rest regularly.
Photo by Clarke Sanders on Unsplash
26. Freewrite
Writing can help relieve stress and remove mental blocks. Pick a simple topic (like plants) and write everything that you can about it.
27. Reflective Journaling
Journaling is an excellent way to get your thoughts out. Use reflective writing to ponder over things that has already happened. This is a great way to assess different events in your like as well as capture your memories.
28. Write and Recite Affirmations
Affirmations are an excellent way to boost your emotional stability and confidence. Writing statements of intention has been proven to boost your ability to achieve.
Here’s one of my daily affirmations:
“I embody love and genuine connection. I attract peace, kindness, warmth and openness”
They can be anything regarding your holistic wellness goals.
29. Visualization
SImilarly, visualization can help you achieve goals. Enforce your affirmations by visualizing what it looks and feels like when you reach your goals.
30. Create a Vision Board
Similar to visualization, a vision board is a great way to picture your goals. Use articles, and magazines on a bulletin board to put it together.
31. Doodling
Doodling can help give your brain the break it needs and even improve memory. The next time you find yourself listening to something you find boring, grab a pen and paper and start doodling.
32. Coloring Book
This has a similar effect as doodling. Grab one of those trendy coloring books or even a traditional kid’s book and xolor away!
33. Read A Book
Reading is a great way to continue learning and keep your brain sharp.
34. Pray
Connecting to your spiritual self will help ease your mind as you concentrate on things above you. Learn to pray for others and put your own problems in perspective.
35. Meditate
Reflecting on positive things or even taking the time to be completely still and silent has life changing effects. It teaches you how to rest - and your mind certainly needs it!
36. Perform Mental Check-Ins
Sometimes your emotions will randomly spiral out of control. You won’t know why, but chances are, there was some kind of build up that led to it.
Honor and acknowledge your emotions and begin to understand what you are feeling.
37. Be in Nature.
Taking time to be in nature is a great way to ease your mind. Taking in the calming presence of plant life or water can relieve a good amount of stress.
Also a great place to pray, meditate, read, doodle, journal, etc.
38. Unplug
Your electronic devices are constantly bombarding you with stress. Notifications, good and bad news, Instagram - all need to be shut off every now and then.
You can have a unplugged day or have set times to be unplugged during the day.
39. Create Morning Routine
Having a routine each morning is like a reset before starting your day.
Your routine can include things like
Meditation
Prayer
Exercise or stretching
Reading
Affirmations
It’s an awesome way to prepare your mind for the day and take the necessary self care time.
40. Create Nighttime Routine
Similarly, a nighttime routine prepares you for better sleep. It can include any of the things you would do in the morning. Adding some restful activities like drinking chamomile tea and diffusing lavender are also great options!
41. Exercise Creativity
Creative thinking is a great way to move through mental blocks. Here are 75 Ways To Exercise Creativity.
42. Plan Your Week
Sometimes you get stressed and overwhelmed simply because you don’t know what is coming next. When you have twenty eleven things on your plate, prioritize them and plan accordingly to get more done and feel less overwhelm.
43. Try The Pomodoro Method
Once you prioritize, work one task at a time using the pomodoro method. The method is a time blocking method that allows you to work for a set amount of time and take small breaks in between. The goal is to hit at least 10 pomodoros each day.
Be Focused is an app that tracks your tasks and lets you set how much time you want to work and the time for your breaks.
I work for 25 minutes with a 5 minute break. After 4 sessions, I take a longer 15 minute break. In fact this article was completed using the method and was done WAY faster than when I was trying to do it randomly.
44. Have a Staycation
Sometimes you need a break and can’t actually get away. Plan a staycation, which you can do at home or at a local hotel.
45. Take a Soothing Bath
Bathtime is an awesome way to release stress.
Indulge with lavish bath bombs, essential oils, salts and chill music while you soak pain and stress away.
46. Have A Girls Night
Getting together with the girls is often the perfect solution to stress relief.
Plan a movie or wine night with your best girlfriends and prepare to enjoy a relaxing and invigorating time!
47. Take Yourself on A Date
Sometimes, you need to just spend time with yourself.
Get real cute and go to dinner or a movie alone.
48. Buy Yourself Flowers
Beautiful flowers are always lovely to receive and brightens up your mood - you don’t have to wait for someone to get them for you!
49. Self-Talk
Amping yourself up or even giving yourself compliments is a great way to boost your confidence. Look and the mirror and say “You look great today!”
When performing difficult tasks say things like “You got this” to encourage yourself.
50. Embrace Imperfections
No one is perfect. Do yourself a solid - stop the comparison game and embrace the imperfections that make you beautiful!
25 Environmental Things
Your environment is a huge factor in your mental and physical health. The list includes forgotten things that you need to clean or organize.
In addition, there are small things you can do to beautify your space and make it much more welcoming and relaxing.
Photo by Paul Hanaoka on Unsplash
51. Organize Your Desk
Freeing your workspace of clutter can help increase your focus and productivity.
52. Purge Your Closet
Your closet is filled with things you either don’t wear or flat out hate. It’s time to clean it out and only have things you truly love.
53. High Dust
Spiders love corners. Dust has a tendency to collect and high places and affect our respiratory health. Use that hose attachment on your vacuum to suck the dirt and spiderwebs from the ceiling!
54. Vacuum Your Curtains
Your curtains collect dust too. Vacuum or wash them.
55. Rearrange Your Space
Sometimes all you need is a scene change. Rearrange for better flow and create more space.
56. Clean Your Fridge
Your fridge has rotting fruit and old take out containers.
Get rid of them and keep mold away.
57. Clean Your Cabinets
Your cabinet is filled with expired canned goods and spice.
Get rid of them and make space for things you will use!
58. Throw Away Old Makeup and Beauty Samples
These have expirations dates an bacteria builds up in them. No need to put that anywhere near your body. Plus, if you aren't using them, they have no place in your life.
Throw them out!
59. Throw Out old Papers
You just don’t need them.
Throw them out!
60. Clean Your Windows
Windows collect lots of dirt from outside that is blown in with the wind. Clean them every now and then.
61. Clean Your Junk Draw
Or just get rid of the junk drawer altogether. If you have to have it, at least clean it out.
62. Wash Your Bedding
Wash your sheets weekly and don’t forget to wash your pillows and comforters too!
63. Clean Your Phone
Your phone collects some nasty bacteria and could be causing your breakouts. Clean it with rubbing alcohol or facial wipes.
64. Get Rid Of “Junk Collectors”
Junk collectors are random storage boxes and baskets that just hold things you don’t use or need. Getting rid of the collectors is the fastest way to get rid of the junk.
65. Remove Things You Don’t Like From Your Space
We often fill our space with “placeholders” for things we really want. Just get rid of it - you don’t even like it.
66. Create A Relaxation Space
Having a place to relax is such a great way to relieve mental stress. Set up a designated area in your living space that will help you relax.
67. Diffuse Essential Oils
In your relaxation space, you can diffuse essential oils.
Essential oils have many benefits and diffusing them can help relieve a myriad of emotions depending on which oils you use. Plus they make your room smell great!
Grab a diffuser on Amazon
68. Hang Art
Having walls with something pretty to look at creates a more relaxing environment. Add some thrifted pieces or original prints to your walls.
69. Add a splash of color
Color in your space is sure to boost your mood. Add a splash of your favorite color with pillows, blankets or curtains.
70. Add Flowers
Flowers can brighten any room. A lovely vase with fresh cut flowers will do wonders for your living or dining space.
71. Add a Plant
Plants make people happy. Get a nice low maintenance plant to add to your living or bedroom to help purify the air and look pretty.
(I’m obsessed with plants. I even made a separate Instagram for them.)
72. Increase Your Task Lighting
Eye strain is a real thing. Add more task lighting to make sure your space has enough light when you are reading.
73. Add string lights
String lights are a great way to set a warm and moody atmosphere. A great place to put them is around your bed, around windows, around a mirror, or illuminating your stairwell.
74. Play Soothing Music
Chilling out in your relaxation space with great music is the perfect way to unwind.
Chillhop Records has some great low key jazzy tunes that are perfect the perfect relaxation music.
75. Get a Humidifier
No one likes dry air and a humidifier can add great health benefits.
