"You'll never change your life until you change something you do daily. Success is found in your daily routine."

Change is a two-step process.
1. decide the type of person you wanna be
2. prove it to yourself with small wins

identity is very important in lasting change! behavior that doesn't align with your identity wont last. It's one thing to say you're the type of person, who wants to be healthy. It's something very different to say you're the type of person, who IS healthy.

"behaviors followed by satisfying consequences tend to be repeated. You are what you repeatedly do."

1. Hydration - drink more water

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reward: increased alertness and productivity by 30% ; it will help with mental clarity and focus

2. Eat mindfully

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reward: freedom ; you are what you eat, so don't be fast, cheap or fake. eat slowly and without distraction. really taste the flavor of your food. be conscious of how much you’re consuming. listen to your physical hunger cues. have balance.

3. Wake up early

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reward: develops mental toughness ; that first success of waking up in the morning as opposed to pressing snooze will set a great tone for the rest of the day

4. Exercise

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reward: significantly elevates mood and develops mental toughness ; you’ll not only be healthier, but your mood will be increased. Make this attainable; don’t be sedentary all the time

5. Hygiene

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reward: feel good in your own skin, life is more put together, better health ; brush/floss your teeth, wash your face, get changed every morning, do whatever makes you feel good!

6. Use sunscreen everyday

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reward: prevents skin cancer, age gracefully

7. Meditation

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reward: ease stress, anxiety, helps you manage your mind ; don't overwhelm yourself with a high requirement, make it really easy for yourself, start with 2 or 5 minutes everyday and then work up from there. Not only are you taking time to ground and detach yourself from your worries, you also give your body a chance to rest and rejuvenate.

8. Emotion outlet

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reward: relief ; this can replace old habits like stress eating, smoking, drinking, etc. ; it will take time and effort, but you can do it!

9. Rest day

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reward: build strength in recovery, improves mental health ; have a rest day once a week (mentally) to rejuvenate yourself and be ready for the rest of the week

10. Think positive

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reward: a better life ; negative thinking only causes more stress and doesn't solve anything

I hope this helps some of you, and just remember, you can do ANYTHING you set your mind to!! I’m cheering for you from my corner of the earth!!

Have a great day!