Every now and then, each of us feels a lack of energy and enthusiasm for our daily lives.
Bad, little daily habits will, over time, create lethargy.
Lethargy – in turn – will create more bad daily habits.
It’s a vicious circle.
The good news is that there are efficient ways to bring the energy and enthusiasm back into our everyday lives. Below, are 30 of them.
I chose these tips specifically for their effectiveness and for their tendency to be underrepresented.
Start implementing them one at a time and eventually you’ll be well on your way to building a cohesive, energized strength in your body.
Your daily lifestyle will become healthier.
In case you need extra inspiration to help you implement a particular tip, I’ve also included within each tip a link – that forwards to a deeper explanation.
1. Start Equating Improved Health with Luxury, Personal Freedom and Increased Wealth
What do you need in order to live a healthier lifestyle? Do you need a large house, a yacht, a Maserati, and a billion dollars?
All of the luxurious, material possessions in the world will not make you healthier.
And if you had terrible health, you would likely – near the end – be very willing to trade all of your possessions in exchange for having excellent health once again.
Excellent health is synonymous with abundant wealth – because when you have robust health you then also have the foundation from which to build a a joyful life. Without that foundation, the wealth won’t mean much.
What if the best year of your life hasn’t happened yet?
I’m Dane Findley and my message is simple: it’s only in your thriving that you have anything to offer anyone – therefore, the best investment you can ever make is in your own health.
When you get my free updates you also get instant access to my bonus guide on how to better manage your time, energy, and nutrition.
- the newsletter is for free-thinking, creative types who’ve decided they want to be even healthier than they are now
- the evidence-based, actionable strategies for a better life – that I share freely – are for those intrigued by personal development
- if you are kind and curious, you will likely find this information motivating and helpful
- there’s nothing wrong with someone being rigid in their beliefs, but if that’s you, you’ll likely not enjoy my newsletter (no hard feelings – I wish you well on your journey)
- if you go more than 4 months without opening one of my email messages, you will automatically be unsubscribed
- don’t sign up for my newsletter if you are someone who is not fascinated by human optimization and stellar health
However, if you are someone for whom improved health is becoming a top priority, then I invite you to sign up for my free updates:
What is a typical day like for you now, compared to a year ago?
- less stressful, or more?
- are you stronger, or weaker?
- is your energy level higher, or lower?
What progress have you made in your health over the last year?
It can be helpful in life to periodically do an inventory of your own health.
If you decide that you want to be even healthier one year from today, the remaining self-care protocols and lifestyle habits listed below will prove helpful in your endeavor.
However, before you continue reading, recalibrate your mindset right now. From this point forward, understand that health = wealth.
2. Get Brutally Honest with Yourself about Vegetables
Core concept: vegetables are a real game-changer; generally, an increase in vegetable intake correlates with improved health.
Action step: track your average daily vegetable intake – be brutally honest about it.
3. Appreciate that Wellness is a Daily Process
Core concept: shame is counterproductive; setbacks are a natural and healthy part of the self-improvement process.
Action step: engage your sense of humor during those “stumbling” moments.
Lean on the visualization technique of picturing yourself clearly in your own mind as an even healthier you; gently guide your attention and energy back to what’s working well about your daily life and – most importantly – allow yourself to delight in the progress you have made.
An adventure is an unusual, daring or exciting activity. It requires only effort and enthusiasm.
4. Sleep More Deeply
Core Concept: excellent sleep makes excellent health possible.
Action Step: do one thing to help improve your average night’s sleep.
Just do one thing. It could be to add a houseplant in your bedroom to help naturally purify the air, for example – or, to remove as many electronic devices as possible from your bedroom.
5. Wake Up Leaner
Core Concept: paying closer attention to what you eat and drink after 4pm is a pivotal step toward helping yourself become healthier and waking fresh-faced each morning.
Grains and flour seem to be particularly problematic for many people, especially when consumed in the evening.
Dane earned a masters degree in Counseling Depth Psychology from Pacific Graduate Institute. His past professional adventures include being a Therapist and Discharge Planner at a Dual-Diagnosis Hospital Inpatient Treatment Program, Digital Marketing Director for a real estate brokerage and decades spent as a professional fitness and Pilates trainer. Today, Dane is a Relationship and Healthy-Lifestyle Advocate and he curates the Quality of Life Newsletter – a weekly update for creative types who want to increase their daily joy.
6. Know the Stages of Change
Core Concept: when people are able to acquire new good habits, it’s because they have moved through the five stages of permanent change – usually without realizing it.
Action Step: pick a habit you’d especially like to build into your weekly life, and honestly ask yourself, “if I were to get in my own way, how would I probably do it?”
Ironically, by planning ahead for self-sabotage, you can avoid it.Research Reveals: by planning ahead for self-sabotage, you can avoid it.Click To Tweet
7. Become a Cross-Trainer
Core Concept: most people focus chiefly on one form of exercise, which hinders results.
Do you use a desk at work? Dane Findley demonstrates the Couch Stretch – useful for opening up the hip flexors which can get compressed after sitting for long periods.
Action Step: To your weekly calendar of standing appointments, schedule these four separate workouts, “Outdoor Walk,” “Mobility Drills,” “Cardio,” and “Strength Training.”
8. Design Your Perfect Week
Core Concept: you don’t have to let life just “happen” to you. Everybody is given 168 hours each week – you have choices as to how you fill those hours.
Action Step: write down a small number of activities that bring you the most happiness.
Too busy to read the rest of this article now? Pin it for later.
9. Decide What Being Healthier Looks Like to You
Core Concept: Each person defines excellent health differently. For some, being healthier means the absence of disease. For others, being disease-free – while satisfactory – is merely a foundation from which to build to the next level.
Action Step: determine what true health means to you personally. How will you know when you’re optimally healthy? Be as specific in your answer as possible.
10. Return to Simplicity
Core Concept: the key to happiness in modern life is simplicity.
Action Step: identify what aspects of your typical day seem unnecessarily complicated.
Too many distractions create noise and erode serenity (“distractions” are those things that drain our energy, instead of enhancing it).
To become consistently healthier, it’s essential that we develop the ability to recognize those things (and people) that actually improve the daily quality of our life.
In the video above, I further explore why returning to simplicity is a key aspect to improving health and happiness.
As you move through the rest of your day, I invite you to consider and identify what aspects of today seem unnecessarily complicated.
What parts bring you joy, and what parts seem flat?
Which can be streamlined?
11. Choose a Great Doctor
Core Concept: if you’re over 40, get your blood and urine tested every 6 months: this will help you optimize. The right doctor is a key ingredient to your new healthier lifestyle.
Action Step: on a scale of 1-to-10 rate your own current doctor’s ability to listen carefully and be interested in your daily habits; determine if you need a new doctor – if so, ask a friend for a referral.1-to-10 scale, rate current doctor's ability to listen and be interested in your daily habits Click To Tweet
12. See Time Differently
Core Concept: when you look at your time objectively, you’re better able to prioritize your core competencies.
Action Step: track how you spend your time during an average day.
13. Track Your Calories Twice a Year
Core Concept: important is the amount of daily calories consumed, the quality of those calories (anti-inflammatory) , and the ratio (protein and fat, versus, carbohydrates).
Action Step: use caloric calculator to determine your ideal number, then write down how many calories you consume in average day. Strive to be as accurate as possible.
14. Use Tea Strategically
Core Concept: let science work on your behalf; research studies confirm tea can improve health.
Action Step: try making a tea latte, topped with half almond milk/half coconut milk.
15. Become One of the 3% Who Live a Healthier Lifestyle
Core Concept: Get clear on your current strongest and weakest areas.
Action Step: choose four tips from this article in which you believe yourself to be already successful. Next, choose the four that need the most improvement in your daily life.
16. Discover Intentional Breathing
Core Concept: stress is same thing as aging.
Action Step: try this simple breathing exercise.
17. Start Using the Expression “Healthier Aging”
Core Concept: avoid taking the ostrich approach; the reality is that each day you get older and it’s in your best interest to be strategic about aging, no matter what your age today.
Remember, it’s not about lifespan. It’s about healthspan.
Action Step: design your own, personalized successful-aging strategy.
18. Learn What a Green Smoothie Actually Is
Core Concept: to become even healthier than you are now, you’ll probably have to increase your daily intake of vegetables; there is perhaps no easier way to do that then by having a freshly made green smoothie for breakfast.
An authentic green smoothie contains fresh vegetables, nuts and seeds, superfoods, a liquid base, a little fruit, and ice.
Green smoothies are freshly made shakes that potentially hold the nutritional power to improve health.
A properly made green smoothie contains the correct ratios of quality protein, healthy fats and energizing complex-carbohydrates – together with fiber, antioxidants and minerals.
I’ve been making homemade green smoothies for over a decade, and here is what I’ve learned:
- an anti-inflammatory diet can take years off the appearance of your face and body
- when made correctly, fresh green smoothies can be a strategic and delicious part of an anti-inflammatory diet
- among those who drink a properly made, fresh green smoothie each morning, many report an eventual reduction in body fat, an increase in lean muscle, and more sustained energy through a typical day.
There are five stages to learning to appreciate freshly made green smoothies.
Upon hearing about green smoothies for the first time, few people are eager to try them.whatever you think green smoothies are: that ain't them Click To Tweet
Most people have an inaccurate idea of what green smoothies are and how they will taste.
Green smoothies are not something you buy from a package, can or envelope at the grocery store. They are freshly made from mostly raw ingredients such as green vegetables, nuts, seeds, ice and fruit.
When made correctly, green smoothies taste fantastic. More importantly, green smoothies give you a sustained, alkalinizing energy that help you to feel ten years younger…”
Eventually, many people come to love green smoothies – especially as they see their appearance improve and come to feel better than they ever have before – but in the beginning, they are a bit weary.
The most striking feature of green smoothies is that they are laden with fresh vegetables and for this reason their color is often a vibrant green.
Many people find the thought of “drinking green” to be peculiar, if not off-putting, and or this reason, many believe – at first – that green smoothies are not for them.
not only have you long since grown out of your skinny jeans (that pair of jeans you haven’t worn in ages but refuse to toss because you hope that one day you can fit into them again) but one morning even your “chubby jeans” feel uncomfortably snug. That’s the exact point at which many people decide that finding a clever solution for getting more vegetables into their daily diet might be a good idea after all.”
After hearing about green smoothies a second or third time, many people’s interest is re-piqued.
As off-putting as drinking something green may have sounded at first, what’s even more off-putting is feeling tired and bloated all the time.
Getting to Know You
You hear about another friend or relative who’s having a significant health challenge. They’re going to be okay (thank goodness they were diagnosed early) but this is the third friend this year that’s been surprised with a health setback. What’s more, your annual physical is coming up, and last year your doctor told you that you needed to make changes in your daily diet and exercise habits or there would be complications in your near future. So you browse a couple of articles and recipes online.
If you feel like you really want to try using green smoothies to lose fat, increase your energy, detoxify your body and improve your health, then I encourage you to experiment. Listen closely to your body after you drink one, and let it inform you as to what changes to make to your recipe.
Your friend – the one who has amazing skin, bright eyes, and who laughs easily – made you one of their green smoothies and you tasted it. Hmm: you’re not sure. It certainly doesn’t taste as scrumptious as the caramel-whipped iced coffee blended that you order from the corner cafe, but it’s also not as bad as you thought.
You admit to yourself that your tastebuds have become accustomed to the standard modern diet of high salt, high sugar, and those artificial flavors that they slip into everything – and you decide that you like the green smoothie enough to possible try it again one day.
You glance over at your fit friend and try to remember what it was like – how it felt – the last time you lunged out of bed each morning with enthusiasm. What would it be like to have a strong, flexible body again, you wonder?
When I first conceived of the above infographic, it was to help people more easily transition into whole foods nutrition.
My hope is, that by helping them prepare mentally for some of the challenges they might encounter, this infographic will help others figure out tasty ways to sneak more fresh produce into their typical day.
Who’d ever have thought you’d be into green smoothies? You’re the type of person who is supposed to roll-the-eyes at such things, but now here you are enjoying them!
You started out having one or two a week. Your first few batches didn’t turn out very good. But you stuck with it, and now they’re tasting much better and you even got a new, better blender so that you can pulverize anything!
You’re having at least one green smoothie a day now and you’re already starting to look and feel better. For the time being, your green smoothies have more fruit than vegetables, but you’re hopeful that as your taste buds evolve, one day you’ll be able to transition to more-veg-than-fruit.
You’re excited about the possibilities of how much better you could look and feel six months from now.
Anti-inflammatory eating is designed for disease-reduction. The idea is that relentless inflammation in the human body can lead quickly to ill health.
Phytochemicals are the compounds found in plant-based foods – such as green vegetables – that are understood to reduce inflammation.
Freshly made green smoothies are one of the easier and more delicious ways to receive the potentially healing benefits of certain foods. Ask your medical doctor about how many servings of vegetables are ideal for your own daily diet.
19. Boost Your Metabolism
Core Concept: keep your metabolism fired-up throughout the day by maintaining your glycemic index at cohesive levels – and avoiding extreme surges and dips.
Action Step: begin to think about every food and drink that you consume in terms of its “macros” (macro-nutrients) – is it mostly carb, protein, or fat?
20. Heal Your Feet
Core concept: Healthy feet are the foundation of your body’s musculature and central nervous system.
Action step: experiment with changing the positioning – and body weight distribution – of your feet as you walk, stand, and sit.
Dr. Mercola believes that when someone stands barefoot in the sand, the earth’s electrons are conducted to the body, bringing it into the same electrical potential as the earth. He states that “living in direct contact with the earth grounds your body, inducing favorable physiological and electrophysiological changes that promote optimum health.”
21. Sort your Supps
Core concept: food-based nutritional supplements can be a good idea to fill in the missing gaps of your daily diet, and your medical doctor and naturopath can help you fine-tune your supplementation regime.
Action step: get yourself organized around your supps; decide how they, and the process, can be improved.
22. Avoid the Biggest Nutritional Mistake
Core concept: inflammation causes disease and premature aging; mixing too many carbs with trans fats and fried foods is a recipe for disaster; you can decide – through careful observation – what foods your body finds particularly inflammatory.
Action step: experiment with replacing some of the carbohydrates (in your daily caloric allotment) with healthy fats, to determine if your body responds positively.
23. Know the Poop about Poop
Core Concept: for many, daily elimination can be a key aspect of becoming healthier; you can use fiber and hydration (instead of caffeine) to inspire regularity.
Action Step: experiment with increasing your daily intake of water and dietary fiber to determine if it improves your elimination.
It’s perhaps not a topic for polite conversation at an elegant cocktail party, but any discussion about becoming healthier must address bathroom habits.
Specifically, you must poop every day.
Pooping every day is a “non-negotiable.” It simply must be done in order to maintain robust health. To skip even one day might mean that you have fermenting waste inside your body that is creating toxicity (you know how the kitchen trash – with its fruit peels and meat scraps – can start to get funky after one day? Imagine your own waste inside your intestines is doing the same thing).
Back in the Austen days of English gentry, aristocrats would have their “morning constitutional” – a walk followed by their first bowel movement of the day. A walk can be an effective way to jumpstart the body’s digestion and elimination systems, however not everyone’s lifestyle and daily schedule permits time for a weekday morning walk.
Instead of walking, many people today use coffee as a means for helping them poop in the morning. But: theoretically, we shouldn’t have to use caffeine to inspire elimination.
Instead, we can use fiber and hydration.
An all-natural fiber supplement containing both soluble and insoluble fiber can be helpful, however I find the best and healthiest solution is simply increasing daily vegetable intake.
Vegetables are fantastic at keeping our digestive system regular and clean.
If you’re already pooping at least once a day, that’s great. However, if you sometimes don’t feel the urge to poop within the first few hours of waking in the morning, then I invite you to experiment with drinking more water (even one or two glasses extra, between meals, can make all the difference) and eating more vegetables to see if that helps.
Always consult with your own medical doctor before making radical changes to your nutritional or lifestyle habits. Ask your doctor, “How can I become healthier?”
24. See Solutions
Core Concept: habitual, negative feelings can create malaise and even illness; the way out of a negative feeling is a positive thought followed by action.
Action Steps: begin training your mind to be solution-oriented (this could put your wellness journey into warp-drive); when you encounter a problem or challenge, immediately imagine that the solution already exists.
25. Build Your Happiness Momentum
Core Concept: exercise is self-perpetuating.
Action Step: pause and do a self-inventory directly before you exercise. Observe your mood, how your body feels, and listen to your thoughts about the impending workout. Any lack of enthusiasm? Post-workout, do another inventory – take special note of any differences between how you feel after (compared to how you felt before). More enthusiasm, after-than-before? Any feelings of accomplishment?
26. Understand Normal Health vs. Optimal Health
Core Concept: there’s a different lens through which one can evaluate lab results from a yearly physical.
Action Steps: decide if you want to be generally healthy based on the averages within your current culture, or if you want to be optimally healthy based on your own dreams and goals. Schedule a physical with your doctor if it has been over a year since your last visit.
27. Rise Above the Times
Core concept: you are influenced by the time and place in which you live, in ways you might not even realize.
Action Step: notice which of the daily habits and automatic behaviors you engage in are inspired by what truly serves you, and which are “standard operating procedure” in our culture. Which habits generate enthusiasm within you?
28. Know the Full Circle of Wellness
Core concept: to get healthier as you get older, each week should include cross-functional exercise, excellent food choices, and daily habits of stress reduction.
Action Step: notice when your environment seems to be making good self-care especially difficult or, alternatively, when it’s you who gets in your own way.
29. Appreciate the Hardest Part of Being Healthy
Core concept: the actual acts of exercising and eating right get easier with time; it’s the preparation that is often most difficult.
Action steps: look for moments in your day when better planning could have produced a more desirable outcome and more enthusiasm later on; determine in what specific ways preparation can help you exercise more and eat better.generally healthy based on cultural averages or optimally healthy based on personal goals? Click To Tweet
30. Make an Impact
Core concept: the degree to which you enjoy excellent health correlates with your ability to make a positive difference in the world.
Action steps: Reconnect with your reasons for wanting to be even healthier than you are now; notice if when you feel stronger and have more physical energy and enthusiasm, the world (and the people you love) are benefitted.
As always, I invite you to consult with your own medical doctor before undertaking any changes in how you eat or move.
What to do when our daily life seems lately to have no zing?
Each of us feels stuck, from time to time.
This feeling – of being stuck – is a peculiar mood. It’s not depression; it’s not really anxiety; it’s something of a mild malaise. It’s a gray, nagging sense that the most isn’t being made of life – that potential sits fallow, that the brain has switched to auto-pilot.
Getting unstuck is the next best course of action. But how?
Let’s face it: modern life can be draining. Getting unstuck seems daunting – even impossible.
Yes, we manage enough emotional energy to get out of bed in the morning (usually), but sometimes we can’t seem to generate enough energy to move into high gear – to be brilliant and joyful throughout the day.
Did this article inspire you in some small way? Is there someone you know for whom this article might make a positive difference? I encourage you to share the love, and pass this article along on your favorite social channels.
If you were dying, possessions would matter much less than you might have imagined.
However, if you have no possessions but enjoy excellent health, then all good things are once again possible as your life becomes pure potential.
Please believe me when I tell you that there is no luxury in life without health.
The methods outlined will prove helpful for infusing your days with enthusiasm once again.