5 Habits I’m Doing Daily This Month

daily habits tracking food journaling

Habits are what sets one person apart from another over a long period of time.

After all, what we do daily is what our life looks like. At least for now.

I’m constantly trying to start new successful behaviors, change habits and kick bad ones. With some I succeed, with others I don’t. But I keep working on that without letting it stop me from enjoying my days.

This month (although it’s almost over) I was consistent in some new behaviors that I want to share with you.
Some are a version of stuff I’ve tried before, others are completely new. But it all works pretty fine, so it might just inspire you to copy one of more.

My new habits for this month

1. Tracking food.

We hear about the benefits of journaling everything you do daily (in every area), but we don’t really realize the effect it has until we try it ourselves.

And it’s quite helpful, I’d say.

I’m always trying to change my eating habits and get fit, so this is quite useful for such goals.

Not only does it give you the bigger picture of what you eat, but you also become more aware of what you put in your mouth knowing that you’ll have to put it on paper later.

Guilt is a positive factor in this case. Because even if you’re not trying to control what you eat, you start feeling bad about it once you see it written.

So if you’ve tried other similar things but they haven’t worked, give this one a try.

2. Green coffee.

I won’t be mentioning any particular products, or even stating that it’s that exact natural supplement that helped me.

But I’ve tried many things to kill my cravings and suppress appetite in general and nothing worked.

While this simple thing – it’s really like tea to me – does wonders.

It’s also said to eliminate toxins and is a powerful antioxidant.

3. Drinking a lot of water while in the gym.

Fitness is a habit I’ve already developed through the years. And now I’m making small changes to optimize the results.

Drinking 1 – 1.5L during the workout is something I wish I’d tried before.

Usually that amount in a short period of time makes me feel full. But not while working out.

Also, I don’t need to think about water consumption for the rest of the day. As this together with a few glasses here and there will be enough.

I’m not at the gym every single day, but this habit still belongs to the list as it’s something new I do consistently now.

4. Eating the exact same breakfast every day.

It makes life easier.

I knew before that having a fixed time for everything (like planned meals) simplifies things, saves you time and the effort of decision making.

In this case it’s eating proteins (eggs) right after my morning routine (if there’s one this day).

It feels good to know what my meal will be, kills my appetite for others stuff, is another great addition to my successful morning, is quite healthy, and my stomach won’t be empty when (and if) drinking coffee.

Simple and yet with so many benefits.

5. Tracking how much gets done about a personal project/goal/habit/etc.

It may just be a word document named ‘Blogging’, but it does a lot for me.

I feel good every time I add another thing I did this day that’s connected to writing, editing, publishing on the blog, promoting, fixing problems, reading, researching, social media, technological stuff, optimization, etc.

And I don’t think it’s a coincidence that I’m much more productive (and haven’t missed a day) since I started doing this.

***
That’s it this month.

I don’t want it to become overwhelming and affect my other habits so I’m keeping things simple – just a few mini habits.

What do you think? And what habits are you trying to develop now?

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How Supplements Can Improve Your Overall Health

How Supplements Can Improve Your Overall Health

Dietary requirements, allergies, intolerances, illnesses and other factors can prevent us from getting optimum nutrients and vitamins from food alone. That’s why millions of people all over the world take supplements each day, whether they are recommended by a doctor to treat a deficiency, or just to ensure people get enough of what their diet lacks.

In this article, we’ll give a list of popular recommended supplements to top up your diet and ensure you’re getting the correct dosage of some important nutrients.

Most supplements can be taken harmlessly with no side effects, but you should always thoroughly check labels and get proper medical advice if you’re unsure. For instance, St John’s Wort is widely considered an herbal remedy for depression but can actually decrease the effectivity of contraceptive pills.

For insight into your personal needs, consult with a doctor or nutritionist. Especially if you have a condition that restricts your diet, or you simply want to check that a particular supplement won’t affect any medication you take.

Popular Supplements

Probiotics

Probiotics are live bacteria usually taken in tablet or powder form as supplements for a healthy digestion and immune system. It helps ‘good’ gut bacteria flourish, which in turn helps your immune system to kill bad bacteria that could make you sick.

Prebiotics

Prebiotics basically enable the full effect of probiotics to take hold – think of it like a fertilizer enabling garden plants to properly grow. Find the best prebiotic supplement by visiting chemists, health stores or online.

Multivitamins

Multivitamins are a great solution for busy people. Simply pop one tablet that contains a cocktail of essential vitamins and nutrients! Most multivitamins contain things necessary for everybody, like vitamins A, E, C, K; folic acid; calcium; phosphorous; magnesium; iron; iodine; and plenty more.

Vitamin C

Vitamin C is necessary to get through food sources or supplements each day because it can’t be stored in the human body. It’s an antioxidant which increases the volume of iron we can absorb from foods – therefore those with iron deficiency or anaemia should get lots of vitamin C too. It is easily found in fresh vegetables, citrus fruits or supplements, which you can buy cheaply in supermarkets.

Vitamin D

Vitamin D is necessary for the body to absorb calcium and phosphate for healthy bones. Supplements help to ensure you get enough daily vitamin D, but you can get it in your diet by eating lots of fatty fish, red meat and eggs. (Vegetarians and vegans therefore should invest in supplements.)

Vitamin B12

Vitamin B12 facilitates the proper functioning of the nervous system and is involved in the creation of blood cells. It’s vital that everyone gets enough B12.

Though it is usually found in meat and animal products like chicken, milk and eggs – this is another essential supplement for those following a vegetarian or vegan diet.

Iron

Iron is especially vital for women and pregnant women. It is involved in the transportation of oxygen around the body in the blood, which is needed to create energy.

If you experience fatigue, you could be lacking iron or suffering from anaemia. Iron supplements are helpful to top up your blood iron, but you could also eat a diet full of spinach, broccoli, nuts, seeds, brown rice, dried fruit and red meat.

Zinc

Zinc is said to regulate immune function, have effects on memory and learning ability, and help wounds heal quickly. It’s possible to get too much zinc, so it is mostly included in multivitamins rather than a supplement on its own.

Calcium

Calcium is important for healthy bones. Since it is most prevalent in dairy products, vegans or just those who don’t eat much dairy should consider taking a supplement, or a multivitamin containing calcium.

Cod liver oil

Cod liver oil contains plenty of omega-3, vitamin A and vitamin D. It can help with skin diseases, like eczema and rashes, and can help reduce inflammation of the joints and arthritis.

Eating a diet full of fresh foods is essential for good overall health. Though if your diet restricts you from getting some of these necessary vitamins, supplements are a helpful and convenient way to replace them. Ask a doctor’s advice for help with balancing your diet, or you’re experiencing any symptoms associated with lack of vitamins.