60 Good Habits To Have For A Healthy Mind and Body Over 40

Firstly

1. Keep track of your habits – To create a new habit you must do it on average for 60 days before it becomes a real habit. And THIS is the hard part! Getting past that “hump”. (Our podcast will explore how to make sure you achieve your goals).

Good Habits to Have Daily

2. Wake up early – It will add many more hours to your day and allow you to begin your day fresh and without the stress of rushing.

3. Open your curtains as soon as you wake up and let in some natural light. It has been proven to be good for your health.

4. Use your first 10-30 minutes to reflect on your thoughts & feelings – Meditating only 10 mins a day is actually proven to change your life.

5. Never check your phone right after you wake up.

6. Drink a glass of warm water on an empty stomach

7. Avoid the snooze button. It can disrupt your entire morning routine.

8. Make your bed

9. Drink at least 1.5 liters of water a day for massive free health benefits.

10. Build a solid morning routine/rituals (that work for YOU!) Meditating, gratitude, and working out should be the minimum rituals you have.

11. Plan each day either the night before or first thing in the morning. This allows you to do the most you can and see how much you have achieved for the day.

12. Don’t drink caffeine after midday because has been proven to disrupt your sleep cycle.

13. Take a walk during lunchtime if you are sitting all day. It is a great way to keep your mind and body in peak performance.

14. Celebrate small victories – Reward yourself for the little things especially if they are difficult or something you have been avoiding. Our brain LIVES for rewards!

15. Use my productive procrastination technique of keeping a list of tasks you can do anytime and do something on that list when you are trying to avoid your “real” tasks – Even if that is sorting and cleaning your handbag.

16. Bullet journaling is an excellent way to be productive, organized, focused and clear-minded, leading to fulfillment and happiness – This includes organizing your schedules, meetings, tasks, meal planning, habit tracking, gratitude logs, and brain dumps.

17. NEVER leave a room empty-handed – With 5 kids it is one of my main ways to stay sane! Pick up those socks under the couch as you are walking past the laundry….

18. Organizing your spaces regularly – Checking on different rooms of your home and sorting out little messes/unorganized items can offer you a sense of control and help you de-stress.

19. Turn off all of your screens 60-90 minutes before bedtime.

Good Habits to Have Weekly

20. Determine your priorities. If you can list your tasks in order of priority then you can be sure you are concentrating on the things that are most important to you.

21. Set alarmed reminders. As soon as I know you have something coming more than a day away I immediately put that in my calendar WITH an alarm.

22. Be punctual – Psychologists say that late people are selfish people.

Good Health & Eating & Beauty Habits

23. Keep up regular exercise/physical activities regularly. Minimum 20 mins a day will keep you living longer. Our podcast will be delving DEEP into exercise over 40! Whether it’s gardening, a sport or yoga. All movement makes a difference. Make sure to find what YOU LOVE. Don’t do anything you don’t enjoy, there are enough choices that you can find what you love – Yoga, walking, weights, skipping…..

24. Get out into nature as much as possible. You will relieve stress and boost your immunity.

25. Decide on your eating plan – Whether this is an Intermittent fasting plan (which has been proven to help women over 40), plant-based, or a number of other healthy options, find what works for YOU and stick to it. Make sure it’s not too strict otherwise, it makes it almost impossible to do.

26. Enjoy activities after work – maybe reading, sewing, or painting – to help you relax & unwind after a busy day.

27. Prepare a daily or weekly meal plan – This saves money and effort.

28. Drink non-caffeinated tea. Tea is a great detox

29. Consume fresh fruits and vegetables every day. But be careful you are not eating too many fruits! Especially juiced as you lose the fiber

30. Keep your processed foods to a minimum – Learn how to cook healthier alternatives. Our podcast will be delving DEEP into this subject.

31. Cut back to as little alcohol as possible – It ages you inside and out. We will be delving DEEP into this topic on the podcast.

32. Make time for your skin – Moisturizer is a minimum and these days all these new acids and vitamins are game changers to your skin over 40

33. Physical intimacy – a hug can go a long way

34. Quit smoking – You know why….

35. Pamper yourself – Anytime, any day!

Good Habits in General

36. List your core values. It will help you make decisions that are in line with your goals.

37. Say NO without apologizing anytime you feel you need to.

38. Stop being so hard on yourself – love who you are.

39. Get at least 7 hours of sleep – For your skin, mind, and health.

40. Create a sleep sanctuary. Your bedroom should be a little piece of heaven.

41. Establish pre-bedtime rituals – for better sleep – Journaling, Meditating, bath, relaxing stretch….

42. Stick to a sleep schedule by going to bed and waking up at the same time every day.

43. Keep work activities out of your bed,

Good Habits To Improve Mental Health

44. Speak to someone you love. Science has proven talking to loved ones helps us as humans.

45. Allow for some time to just stop and “smell the roses”

46. Take a few seconds to appreciate the little things in life: Sunrises, sunsets, rain and clouds.

47. Laugh! Don’t take life too seriously, be silly, and make a joke.

48. Read – frequently and broadly.

49. Track your mood our journal has a mood-tracking tool. You will learn to understand your behaviors in different situations.

Positive Lifestyle Habits

50. Speak kind words of other people.

51. Use positive affirmations to help you practice positive thinking.

52. Practice positive self-talk daily. Let your inner voice be optimistic and encouraging toward yourself.

53. Smile and maintain a positive attitude It makes a difference when times are tough.

54. Be inspired. It will help you get motivated and to reach your goals. (motivational videos, books, articles, and collect quotes that motivate you.)

55. Remove the drama in your life. It never makes your life better!

Stress Reducing Daily Habit

56. Mindful breathing – Quick to learn and simple to do anywhere anytime, this is a powerful practice to lower your stress. Breath in through your nose for 4 seconds and out through your mouth for 4 seconds.

57. Listen to your feelings Maybe you had a bad sleep, feel strange or sad? Take notice and feel and accept the feeling. Feeling past.

58. Listen to music It is therapeutic and will calm you and put you in a good mood.

59. STOP and just do nothing. for 2 minutes – It jolts you to relax.

60. Don’t take yourself or life too seriously! Sometimes things just need to be ignored or laughed at.