Try to get at least 5 servings of fruits and vegetables a day. This can include anything from salads and steamed veggie sides to things like smoothies and the kale in a kale pesto sauce. [2] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Go for whole grain and whole wheat bread, pasta, and other starch products whenever possible. These foods contain more fiber, as well as more vitamins and minerals. Eating a balanced diet does not necessarily mean that you are looking to lose weight. Even if you are at a healthy weight, you may still benefit from refining your daily diet. Start by adding just one serving of fresh produce a day to get started. You’ll be surprised at how little changes like that can impact your diet. Always talk to your doctor before radically changing your diet. They can help you figure out the healthiest nutritional plan for your personal needs.
Exercise doesn’t have to be hard to be effective. Start out by taking a brisk walk, dancing around your house, or doing anything you enjoy that gets your heart pumping. There are even apps made for people who are complete beginners. To get even more from your exercise routine, try to strength train all major muscle groups at least 2 times a week. You can manage this by lifting weights, or by doing bodyweight exercises like squats and push ups. Exercise helps keep your body strong and able, which is why it’s an important part of a balanced life. You want your body to be able to handle the things you want to do.
The exact recommended amount of sleep you need can vary by age. For school-age children, it is recommended they get around 9-11 hours of sleep per night. Teenagers need 8-10 hours, while adults over 65 need at least 7-8 hours of nightly sleep. Avoid bright screens an hour before bed. This includes phones, tablets, computer screens, and televisions. The blue light from the screen can make it difficult for you to fall asleep.
Even if you don’t feel like you have a lot of time to spend on relaxation, try to take just 5 minutes each day to help your body unwind. For a simple relaxing practice, try a progressive muscle relaxation. Close your eyes, breathe deeply, and slowly tense the muscles in your feet for a count of 3 breaths. Then, let the muscles relax completely. Continue this pattern up your body, focusing one-by-one on your legs, glutes, core, chest, arms, hands, shoulders, jaw, and face. [6] X Research source Use apps like Headspace or Insight Timer to guide you through meditation. These are great resources for beginners. Meditation helps grow the muscle that allows you to better react and respond to the stuff of life. [7] X Expert Source Amy WongLeadership & Transformational Coach Expert Interview. 30 April 2020.
Don’t worry if you can’t accomplish everything you plan. Having a schedule helps keep you on task, but there are things like traffic jams and work emergencies for which you can’t easily account. If you don’t get to something the day it is scheduled, reschedule it for later. You can even consider assigning priorities to different tasks. Picking your kids up, for example, would be a high priority, while washing the car might be a low priority. That way, if you have to reschedule items, you can see what absolutely needs to be done and what can wait.
For example, if one of your goals is to be healthy, two of your smaller goals may be to run a 5K and get a 6-pack. You can then break each of those down into individual workout plans to achieve those goals. Try to keep your goals reasonable. It’s okay to dream big, but saying you want to be the richest person on earth is a lofty goal that’s out of reach for the vast majority of people. Instead, try setting a goal like saving enough that you can buy a house or retire comfortably. Use a journal to help you keep track of your goals. Using a journal lets you write them down, reflect on them, and adjust them periodically. Setting and working towards goals can help give you confidence. Goals may even be beneficial for your mental health. [10] X Research source
If you can, alternate a few different fun activities. That way, if you can’t go out with friends you can still practice your hobby or watch your favorite show. Don’t be afraid to laugh at yourself when you’re learning new hobbies or just going through life and making mistakes. You’re a whole, complete person, and you should feel secure in your inherent self-worth as a flawed but wonderful human being. [12] X Expert Source Amy WongLeadership & Transformational Coach Expert Interview. 30 April 2020.
Challenging your mind doesn’t have to take up a lot of time. Spending even 5 minutes a day focusing on learning a new thing can help keep you sharp.
You do not need to be a religious person to live a balanced life. If religion is important to you, though, part of your personal balance should include making time for your faith.
There is no set number of friends and acquaintances that you should have. If you’re more introverted, you may choose to keep a small group of close-knit friends. If you’re more extroverted, you may have a couple close friends and many casual friends. Both are okay. Use local meetup sites and message boards to find people in your area with similar interests.
If your relationship with your biological family isn’t strong, you may choose to focus more on your close personal friends. People who are family by choice instead of blood are just as important.
When your actively listening, the speaker has your full attention. Focus on both the words they are saying, as well as their body language and emotion. Offer confirmation that you understand their message with statements like, “I understand that you want us to spend more time together. ” If you find you are becoming stressed or overly-emotional in a situation, ask to excuse yourself or put the subject on pause until you are able to clear your head.
If you have a particular skill or talent, see if you can use that in your community work. If you knit, for example, consider knitting mittens or scarves for a local shelter.
Your budget should account for all your cost of living expenses including your rent or mortgage, household bills, groceries, car payments or transit passes, credit card and student loan payments, and any other recurring charges you may have. Even small financial changes can add up. Investing just $5 a week in your debts, for example, can help reduce them by an extra $260 by the end of the year. If you are struggling to get your finances in order, you can consider using a free app like Mint to help you track your spending and develop a budget. You may also look into a class on budgeting or financial planning at your local community center.
If you telecommute or work from home, set up distinct work and home spaces. You may designate a bedroom as your office, for example. If that’s the case, leave your work computer in your office instead of open on the dining room table. Try to unplug from technology when you are home from work. Avoid taking work-related calls. Spend time doing activities off the computer, like crafting, reading, or cooking.
Your personal social circles should have a similar boundary during your workday. Let them know that between 8 a. m. and 5 p. m. (or whenever you work), your first duty is your job. Catch up with them during a break or during your lunch if you want to chat during the workday. By the same measure, you can set aside certain times that are specifically for non-work activities. If you run every day, for example, you could make 7 a. m. to 8 a. m. your designated running time. During that time, avoid checking work emails and just enjoy the jog.
You don’t need to provide a lot of detail, but be prepared to provide some context for your request. Most jobs won’t give you a new schedule for no reason. They may be more receptive to letting you work a new schedule because you need to pick your child up from daycare, though. If you find that your job is overwhelming or so inflexible that it prevents you from taking care of yourself or your family, it may be time to find a new job. Look for a place that offers the sort of flexibility you need to ensure that you can manage your daily life. If your feelings towards work are less than ideal, thinking about why that is can lead to potential avenues for improvement. For instance, if you want to feel more connected to your coworkers you can go grab coffee with them, or if you want to feel more creative you can ask for more independence in carrying out a project. [23] X Expert Source Amy WongLeadership & Transformational Coach Expert Interview. 30 April 2020. Delegate tasks to others whenever possible. Trust coworkers and colleagues to help out with large projects. At home, share chores with family members to reduce the burden.
