Improving the pattern of life will sound like a big plan that is difficult to realize and changing daily habits at once is not realistic. In fact, you just need to make a few small changes consistently to improve your physical, emotional, and mental health to make your life more enjoyable. Start by changing a thing or two first and over time, you'll be successful in living the lifestyle you want!
Method 1 of 3: Improving Physical Health
Step 1. Eat a healthy diet
The sheer number of diets that have been introduced in recent times may leave you confused, but healthy eating doesn't really need to be that complicated! Start eating fruits, vegetables, whole grains, low-fat dairy products, fat-free protein (e.g. fish, chicken, legumes, and nuts), and healthy fats (e.g. olive oil, salmon, and avocado). Avoid foods that have been preserved, high in salt content, using sugar, and fatty.
- Consult with your doctor to determine the most appropriate diet pattern based on your medical history and family.
- Diet also affects mental health. Research shows that the habit of eating fruits and vegetables can trigger positive feelings, while fat and sugar are associated with depression.
Step 2. Get in the habit of exercising
One of the important aspects in implementing a healthy lifestyle is regular exercise. Do moderate-intensity aerobic exercise, for example: brisk walking at least 150 minutes/week or high-intensity aerobic exercise, for example: running or dancing at least 75 minutes/week. Also do regular muscle strengthening exercises.
- In addition to improving physical health, regular exercise also helps reduce symptoms of depression.
- Choose activities that you enjoy so that you are more diligent in exercising. Explore some new sports or join a class you've never been to to decide on a workout you like.
- Invite a friend to practice together so that you are more excited.
Step 3. Try to lose weight if you are too fat
There are several easy ways to lose weight that will be very beneficial for health. Prepare fruit at home as a healthy snack if you feel hungry before mealtime. Also pay attention to why you want to eat. If you feel bored or sad, deal with these feelings in other ways, for example by taking a leisurely walk.
Step 4. Don't drink alcohol
In addition to causing addiction, alcohol is one of the causes of serious health problems, for example: hypertension, high cholesterol, stroke, and heart failure. Some countries allow their citizens to consume alcohol in a certain amount, 10 grams for women, 20 grams for men.
Step 5. Get in the habit of getting a good night's sleep
Lack of sleep makes you feel tired all day and unproductive. This condition makes you feel uncomfortable and hinders the achievement of goals. Get in the habit of getting enough sleep at night so that when you wake up in the morning, you feel more refreshed and energized.
If you have trouble sleeping, make it a habit to go to bed at the same time and wake up at the same time, including on weekends. Don't drink caffeine and watch TV before bed to make it easier for you to fall asleep
Step 6. Quit smoking
If you like smoking, quitting smoking is one way to reduce your risk of developing some serious diseases. A year after quitting smoking, the risk of developing heart disease is reduced by 50%.
- No matter how you try to quit smoking, you still need the support of others. Make friends or join a reliable support group.
- Don't hang out with smokers and spend time in places where smoking is prohibited. One way to get rid of the urge to smoke is to avoid the triggers.
Step 7. Get massage therapy
Allow your body to rest and relieve muscle soreness with an occasional massage. Neck muscles are usually the most prone to tension and stiffness!
Massage between the eyebrows and pressure at certain points on the soles of the feet is very beneficial for the health of the body
Step 8. Watch out for vitamin deficiencies
If you always feel tired and sleepy, even though you have changed your lifestyle, your body may lack vitamin D, which is one of the vitamins that is very important for your health. Do a blood test and if you are deficient in vitamin D, make it a habit to sunbathe in the morning so that your body is exposed to the sun or take supplements.
Method 2 of 3: Improving Mental and Emotional Health
Step 1. Work on dealing with stress
As much as possible, make a commitment to relieve stress because stress is very bad for mental health.
- The first step to reducing stress is to pay attention to the things that trigger stress. Once you know what causes stress, determine how to deal with it. Alternatively, avoid stressors as much as possible, for example by distancing yourself from certain people or not pushing yourself.
- If you can't avoid stressors, try to control your stress by practicing yoga, tai chi, or getting a massage. In addition, you can relieve stress by practicing deep breathing or walking as a daily activity.
Step 2. Forget past negative experiences
No matter what, thinking about negative things will only reduce the quality of your life right now. If you're having trouble focusing on what's happening right now, learn to control your mind by practicing deep breathing or meditation.
- Focusing on the present does not mean rejecting past experiences. Try to accept what happened, but move on with your life.
- Learn to accept responsibility for what you have experienced in the past. You won't feel free if you keep blaming other people.
- If someone has hurt your feelings, try to forgive them for what they did, even if you are no longer in a relationship with them. If you've ever made a mistake, forgive yourself.
- Focus on the present. If you have negative thoughts about the past, remind yourself that everything that has happened is in the past and that right now you want to focus on the future. Saying these words out loud would be more helpful.
Step 3. Determine the goals you want to achieve
If you want to achieve something, start setting goals for yourself, but make sure you can achieve them. Reward yourself every time you accomplish little things to keep you motivated and stay focused on the end goal.
Step 4. Say a motivational mantra
Instead of thinking about negative things, focus on the positive things that you want to achieve. If negative thoughts arise, say a mantra to yourself to keep your mind focused on positive things, for example: "I'm trying to improve my life."
- Acknowledge yourself for all the small changes you've made. You don't need to make drastic changes!
- Mantras can also be used when you are faced with an uncontrollable situation, for example: "I can't do anything about it, but I'll try to do my best".
Step 5. Give thanks
When you're feeling low, think of all the things you're grateful for, maybe a good family, a good job, or good health. Reminding yourself that you have all these virtues keeps you positive even in the worst of situations.
Make a list so you can read it when you're feeling down. Add one thing you are grateful for to your list each day. You'd be surprised how many reasons to be grateful
Step 6. Appreciate the beauty of nature
Whether you can travel the world to admire the most spectacular tourist sites or want to enjoy the beauty of nature around you, make time to appreciate life! Enjoying the inspiring natural scenery is proven to improve the mood.
If you can't travel to see the beauty of nature, at least look through photos. The effect is the same
Step 7. Take care of animals or take care of plants
You can reduce stress and improve your mood by cuddling your pet or tending to plants. This method also helps improve physical health.
If you don't like raising animals, caring for plants can also help you improve your mood
Step 8. Smile more often
Smiling makes others and yourself feel good. Try to smile, even if you don't feel happy yourself. This way makes you realize that your problem is not very important.
Step 9. Get professional help
If you have a mental disorder, such as depression, seek help. Diet and exercise can treat symptoms of depression well, but to improve your lifestyle, you may need to consult a mental health professional or join a support group.
Method 3 of 3: Enjoying Life
Step 1. Make a budget and execute it well
As unpleasant as it may sound, learning to manage your finances will make your life so much easier! Start calculating your receipts and expenses. Learn to live frugally and save so that you are better prepared in case of an emergency.
- Open a savings account if you don't already have one. Using automatic transfers from operational accounts to savings accounts is an easy way to form a saving habit.
- Don't limit yourself to the things you love just so you can save. Instead, don't spend money on trivial things that in the long run cost a lot of money, such as paying for cable channels that you rarely watch.
Step 2. Maintain good relations
The busyness of everyday life often distances us from our friends and loved ones. Don't let this happen. Close relationships can increase feelings of happiness.
- Call an old friend and let them know that you enjoy being friends with them.
- Make time to socialize, for example by coming to a party or lunch with a close friend.
- Join a club or group that gives you the opportunity to participate in social activities on a regular basis. Include these activities in your schedule to make them easier to do.
Step 3. Build a good relationship with your partner
If you already have a partner or lover, make an effort to invest time in a healthy relationship as this can be very beneficial for your emotional health. Conversely, an unhealthy relationship will have a negative impact on health.
Openness is an important aspect of establishing a good relationship. If you're not used to being open to your partner, start small, for example, by sharing your activities today and why you did it or sharing how you feel and why. You'll get used to being open to your partner the more you practice
Step 4. Find your hobby
Find an activity that you enjoy as a hobby and do it regularly. One way to experience a happy life is to include fun activities in your regular schedule.
Step 5. Stimulate your mind
Challenge your mind regularly to maintain the ability to think, for example by reading a book, working on a puzzle, or having a thought-stimulating conversation.
- Don't try to change everything in your life at once. Making small changes one at a time will be much easier.
- You will find it easier to make changes if there is support. Find a friend or person close to you who wants to make the same change so that they can support each other so that both of you succeed in achieving your goals.
- Don't try to convince yourself that you don't have time to live a healthy lifestyle! You can always make time for something as important as this.