8 Daily Habits to Improve Your Physical and Mental Health

Your daily habits determine your future.

Not whether you stuck with your diet yesterday or had an amazing workout.

The little things, known as your habits.

If you have mostly good physical and mental health habits, you’re headed in the right direction.

If you have a host of bad daily habits, well, we all know what that leads to.

Here are 8 daily habits you can start today to improve your physical and mental health.

1. Start the day with 12–16 oz of water before anything else.

You’ll rehydrate after the night, have more energy, and likely improve your digestion.

2. Have 25–50 grams of protein at breakfast.

You’ll switch your body into muscle-building mode, and you’ll regulate your hunger and cravings later in the day.

Reminder: One egg only has about 6 grams of protein.

3. Snack on fruit, vegetables, and protein (actual protein, not protein bars).

You’ll increase your daily protein, hydration, micronutrient, and fiber intake, and cut calories from processed snacks and candy.

4. Take two 2-minute walks every day.

You’ll improve your circulation, digestion, and blood sugar regulation while burning calories. You’ll feel better mentally, too.

5. While you work, set a timer for 60 minutes.

Every time it goes off, move for one minute, then reset the timer. Stretch, squat, whatever. Just move.

6. Catch complaining.

When you catch yourself complaining about everyday annoyances, cancel it out with two positive things you notice.

7. Look for a way, not an excuse.

When challenges come up, find a way to adapt, not quit.

“I couldn’t do what I wanted to do, so I ______ instead of giving up.”

8. Never miss twice.

We all mess up. When you do, make the next right decision, and you’ll never end up “off-track.”

This one is huge.

A pro tip before you get started

Don’t try to adopt all eight today. It won’t end well.

Pick two, take a screenshot, and text them to yourself. Leave the message unread as a constant reminder of what you’re working on.

That’s all I have for you today, friend!

Jonathan