Updated: Oct 7, 2020
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Choose one or two changes you know are the most achievable for you right now and implement those first. Then come back to the list once every few weeks and choose a new simple change to adapt into your routine. Before you know it you will have reached a healthier lifestyle and a healthier life.
1) Drink 2L of Water Every Day
You should aim to drink 6-8 glasses/2L of water a day this is one of the most important things on this list. This will help you feel energised and support your entire body. Tip: Create something that reminds you to drink from a water bottle with hourly markings* on or having a glass of water each time you enter the kitchen.
2) Eat 2 Portions of Fruit
Eat two portions of fruit a day, ideally berries. These not only contain fibre but also lots of amazing nutrients that your body cannot make itself. Avoid eating too many tropical fruits as these are high in sugar and should be a treat. Tip: Buy a frozen berry fruit mix and make a smoothie 2/3 Veg and 1/3 fruit or create a lovely berry crumble.
3) Find Your Perfect Number of Hours Sleep
Sleep times all depend on how good you are at entering into a deep sleep, for some people they are so good at it they feel refreshed after just a few hours, whereas some people barely get any and need 8 hours plus. Finding your perfect sleep time and then plan your routine around it so you never burn the candle at both ends. Tip: Track your sleep over the course of a few weeks either in a blank notebook, working out when you feel at your best or use technology to work it our for you, such as the app Sleep Cycle or use a heath watch (i.e. apple* or fitbit*).
4) Walk More
Walking is very important for our bodies and minds and therefore it is important to factor in ideally every day. Tip: Work out what is stopping you, too wet? Too much to carry? Too far? Then think of a solution, if it is too wet buy an umbrella* or waterproof clothing. If you have too much to carry consider a business case*, rucksack or shopping trolley*. If it is too far then drive part of the way and walk the rest, my Dad's favourite tip is to park the furthest away from where you want to go in the carpark.
5) Take Time To Relax
This is not optional it is a necessity and something many of use are lacking in our lives. Make a list of all the things that help you to relax and then find a way of incorporating them into your week. Tip: If you find it really difficult to stop then find a relaxation buddy who you can relax with, such as going on a spa day, watching a movie or baking.
6) Get Outside In Nature
The benefits of getting outside in nature have been proven time and time again to be great for your heath. Tip: There are many ways you can get outside into nature my top two are: 1) when walking to work, to meet a friend, the shops, etc choose the root that has the least amount of roads and the most amount of trees, bushes, birds, etc. 2) Find yourself a walk locally that you love that last about an hour and a half and find time to do it every week or a few times a month.
7) Keep a Check On Your Mental Health
It is easy to think you are invincible and that looking after your physical health is more important than your mental health. But just as your body is attached to you, your mind is attached to you and for that reason you want it to be as nice to be around as possible.
Tip: Check in daily with yourself and see how you are doing. Then think how you could make it better i.e. 'I am really stressed', then consider a break, nap, less sugar, a hug, less caffeine, some yoga. Find tips and tricks that work for you so that you are not just left with that feeling and have no tools to get you through. If you notice that you are no longer fully in control as your tips and trick to helps just aren't cutting it then make sure to reach out to a mental health advisor and see you GP.
8) Allow Yourself To Nap
Not everyone has the ability to nap and wake up refreshed but if you do then great. It can sometimes be seen that napping is for lazy people and far from productive. In fact, it is often the opposite! Tip: Use a nap to catch up on sleep that you have missed, if you only got 6 hours sleep the night before then a 2-hour nap in the day can help you reach your full 8 hours. You can also use a nap to reset, for example, if your best time to work is in the morning because you feel refreshed and energized then taking a nap after lunch might just give you some more golden working time; that you would not have gained if it was not for napping. Remove the napping stigma and use it for increased productivity and health.
9) Find a Hobby
It is important that you have multiple things in your week that you enjoy and hobbies are easy things to factor in. Don't just wait for the weekend to do your hobbies, implement them into your mornings, lunch breaks and evenings. Tip: Don't let age put you off doing something you love, if you like to build model aircraft then find a kit and start today or if you like making jewellery then go for it. Have a look on Pinterest for inspiration and start something new today.
10) Reduce Your Toxin Exposure
Toxin exposure is a growing area of interest for many with the reintroduction of organic foods, skincare, clothing etc. According to the Global Healing Centre, it isn't abnormal to be exposed to 2,100,000 toxins each and every day. Some of these are good for our health but unfortunately, a large number are damaging. Toxins have been linked to many different health issues, from cancer to Alzheimer's and therefore it is important to limit as many negative toxins as possible from our daily lives. Tip: Here are some things you might want to start with, swap to soy or beeswax candles, swap perfume for essential oils, swap your personal care products for more natural alternatives (use the app thinkdirty to help), don't opt for sugar-free and choose natural materials. Look out for an upcoming blog post for more ideas!
11) Mindfullness and Meditation
Both mindfulness and meditation are great at helping you experience and stay in the present. They are also great at helping you work on breathing techniques which are extremely useful tools to have in times of overwhelm. Tip: There are lots of really great apps, free courses, books, classes etc so have a look online to see what suits you best and be sure to ask those around you if they have found anything particularly useful for them.
12) Epsom Salt Bath/Footbaths Before Bed
Epsom salt has a huge range of benefits the most widely known is that it is a great source of magnesium which can be absorbed through the skin and utilised by the body. It is great for sleep, constipation, tight muscles and so much more. Tip: Buy a 25kg bag* of epsom salts and use just over one cup of the salts in your bath or a washing up bowl that you can put your feet in and relax for 20 minutes. This is great before bed or when your body is feeling tense or tight.
13) Eat More Fibre
Our bodies were made to each lots of fibre and unfortunately, the western diet just does not provide us with the amount we need. Tip: Aim for 30g of fibre a day, have a look online to find how you can reach that amount or see the upcoming blog post 'Fibre what is it and how do we get it?'.
14) See Friends and Family
With our lives so busy with work, exercise, hobbies and housework it becomes increasingly difficult to make time for friends and family. However, seeing our loved ones is very important for our health as they can provide, support, reassurance, hugs, kindness, rationalisation, love, etc. Tip: Plan time at least once a week to see friends and family i.e. once a week choose to connect with a friend, from a coffee in town to a movie night in and then on the weekend choose to see family and have a walk in nature or a Sunday roast.
15) Sweat It Out
Our skin is our biggest organ and one way of removing toxins from the body. Toxins are mainly removed from the body via our liver, kidneys, lungs and colon but with our world being so overloaded with toxins they often could do with the extra support. This is where our skin comes in, by sweating our bodies can use it to release toxins through the skin. Tip: Have a warm bath, exercise or use a sauna.
(If you have a medical condition or are under 16 be sure to check with your GP before trying these techniques).
16) Find A Slow Form of Exercise
Did you know that our bodies react to intensive exercise in the same way it does a stressful event at work or home. Therefore, if you have a really stressful day at work followed by an hour at a spin class it may not actually be very beneficial as you are just adding more stress to an already stressed body. Tip: At times of high stress swap out your intensive exercise class for something slower such as yoga, walking or Thai chi. Or choose something slower every other time you exercise.
17) Meal Plan and Prep
Meal planning is really important for several reasons. It removes the need to decide on what you are going to eat every single day reducing decision fatigue, makes you more likely to choose a more nourishing option, can save you money, helps you plan a balanced diet as well as allowing you to sit with your recipe books and choose new meals making eating more enjoyable. Tip: Prepare part of the meal in the morning so it is quicker to make when you get home, batch cook and put some in the freezer for when you don't have time and cook extra so you have leftovers for lunch (leftover veg as a side is often more nutritious than salad!). Use a Meal Planner* to help you plan your meals out and this then acts as a reminder over the week of your options, you don't need to eat them in that order but eating the freshest ingredients first is always a good idea to make the most of them!
18) Listen To Your Body
Your body is constantly sending you signals on what it wants, needs, and is warning you about any issues. Firstly learn to listen to the signals i.e. the pain in your knee, the spots on our face, the rash you get when you wear a certain piece of jewellery, the dryness of you nails, the flutter feeling you get when you are near someone, they are all little signs. Some of these signs you can easily understand yourself, where as, others need a trained professional. Tip: Choose to see a few professionals if you are struggling with a health issue, both mental and physical. Firstly see your GP but then also complement this by seeing a range of other professionals i.e. a nutritionist, Chinese medical doctor, dermatosis, holistic dentist, religious/spiritual guide, kinesiologist, etc. Each specialist is able to read different signals that our bodies are trying to tell us, over time you will be able to read your own body better which can feel very empowering.
19) Join a Community
Our bodies have not evolved very much since humans lived in tribes, in these tribes everyone would have supported each other, each bringing our own personal strengths to the table. This provided a place of safety in order to survive the world around us and our bodies still think that being surrounded by a tribe equals safety. Tip: Create your own tribe around you, see friends and family, join clubs, seek professional support and connect with those around you.
20) Journaling/Write a Diary
Journaling and writing a diary can help you change your life for the better. There are many different kinds of journaling techniques, such as, recoding that you are grateful for, recording your dreams, diet, experiences, quotes, etc. Consider looking into one that you feel will help to improve your life for the better. Writing a diary is a great way of off loading your worries, reflecting and working out how to move forward for the better. It doesn't need to be daily but it does require you to have the discipline of sitting and recording your thoughts regularly and then taking time to reflect. Tip: Find yourself a journal or diary with a lock* so that you are not worried about its contents ever being read. Choose a comfy spot and a nice pen* to make the experience more rewarding. If you cannot get yourself to write a diary consider seeing a counsellor twice a week, this will hep you to off load and reflect with the addition of extra support.
21) Eat The Rainbow
Eating fruit, veg, nuts, seeds, herbs and spices of different colours not only looks great but also provides you with a wide array of nutrients. For example, red tomato's contain lycopene, orange sweet potato contains beta carotene and blue/purple blueberries contain polyphenols. Each provides you with different health benefits! Tip: Create a chart with 100 squares and add a coloured sticker* each time you eat something of that colour. After the 100 days have a look and see if there are all the colours of the rainbow, if not add some in. Do this alongside someone else and see who can each the most colourful rainbow!
22) Remove or Reduce Energy Suckers
This could be people, activities, objects, chemicals etc. Become aware of what drains your energy and your happiness and if you can remove or reduce it. Tip: If a friend is no longer serving you and is taking more than they are giving then consider letting them go; if drinking coffee makes you free great for a few hours but stops you sleeping at night making you need more coffee, consider cutting it out; if an object reminds you of a bad time in your life pass it on and replace it with something that lifts you up. Take your time to scan through all areas of your life and make it a better place to be.
23) Feel Joy
Sometimes life can be all too serious, we need to laugh, have fun and be silly. This releases feel good chemicals and make all those hours at the office worth it. Tip: Work out what makes you laugh, a certain friend, comedy shows, trying something new, playfighting, watching silly videos and add it into your routine. When you notice life is getting far too serious then that is time to implement even more joy into your life.
24) Human Touch
In the same way, our bodies are set to feel safer and more relaxed when surrounded by our tribe our bodies also feel safer when we experience human touch. Did you know that there are sensors in our shoulders than when tapped or rubbed send a message to our brain letting it know we are safe and well; because we are connected and someone has our back. This could be the friendly male hello of saying 'alright mate' while tapping you on the shoulder or a friend or family member rubbing your shoulder letting you know 'everything is going to be ok'. Tip: Increase the amount of human touch you get, from hugging loved one and holding hands. If the idea of human touch scares you just remember sitting or lying close to someone touching arms or legs is enough to send the same signals. If you don't have someone you can be close to easily consider a massage, having your nails done or have a hair or beard cut.
25) One Coffee Max A Day (Before 10 am)
There are pros and cons to coffee and it certainly is a major part of most peoples lifestyles. Tips: If you really enjoy coffee then you don't need to remove it completely, just invest in one that is of high quality and drink it before 10 am. Also, do as the Italians do and have a glass of water alongside.
Having lots of clutter around for many people is not good for their mental and physical health. For some, a collection of lots of lovely things around them creates a feeling of home and comfort, whereas, for others, it can be overwhelming and feel messy. Lots of clutter can affect your mental health and affect your physical health as it can be dangerous if it becomes a hazard or is not cleaned regularly leading to dust and mould. Tip: If you struggle to part with something because the memory attached to it then take a photo of the object to act as the reminder. Start with the things that you are least attached to first, dedicate a month or to decluttering and do a bit every day or weekend and find a space for everything. If you have lots to clear consider a techniques where on day one you get rid of 1 thing, day two 2 things and so on up until 30 days and 30 things.
27) Go On Holiday
Getting away from your home for the night, a weekend or a week is amazing for your mental health. With a life full of demands it is often very hard to fully relax within our own homes and therefore it is good to get out of there for a short while to escape its demands. Tip: Spend a night around a friend or family members house or book a weekend away in an Airbnb. Just choose somewhere that you can let your hair down for a bit and where there are fewer demands.
28) Practice Gratitude
Practising gratitude daily can bring you a lot of joy and can change your mindset from one of scarcity to one of abundance. Tip: Find a gratitude journal* that works for you or even just a blank notebook and write down one person, object, experience and one feeling you are grateful for each day. If you have a few people around you then this could also be something you choose to discuss each day around the dinner table.
29) Eat a Mix of 30 Different Fruits, Veg, Herbs and Spices Each Month
We can often get in a rut with food, eating the same things. However, as different coloured foods can provide us with different nutrients, each individual food can provide us with different nutrients. Therefore, to get the widest variety of nutrients and the most diverse microbiome we must eat a wide variety of foods. Tip: Create a chart with 30 squares, each time you eat a different fruit, vegetable, herb or spice note it onto the chart. The idea is to aim for 30 different items a month.
30) Learn Something New
Learning something new can help keep us young. By having a hobby it is known to reduce stress, improves confidence, provides me time, can enable you to socialise while also improving your brain signalling and function. Tip: Find something you would like to learn, a craft, sport, game, skill, language, etc and then find a group or course to join to help you get started.
31) Stop Eating 2 Hours Before Bed
Your body needs time to digest your food before you go to sleep. Moving and sitting upright helps support digestion compared to lying down. When you go to sleep your body is far less efficient at digesting your food and it may end up sitting there until the morning. This could lead to digestive issues, such as gas and acid reflux. Tip: While the ideal time between eating and sleeping would be about four hours, aim for at least 2 hours. Work out your bedtime and work back from there to understand the ideal time you should be eating your last meal. Avoid snacking and drinking luxurious milky drinks after this time as well.
32) Choose Herbal Teas
Herbal teas come in so many flavours and they don't need to be drunk warm, they can be made and then put in the fridge to go cold like squash. Try swapping your coffee, tea, squash, fizzy drinks, alcohol, etc for a herbal tea. Tip: Choose your herbal tea not only on flavour but also on its therapeutic potential, i.e. detox, sleep, relaxation, pregnancy, etc. Great brands include: Pukka*, Yogi Tea* and Tea Pigs*,
33) Eat Omega 3
Omega 3 is really important for a range of things from reducing inflammation to building a healthy brain. Tip: Aim to eat oily fish (salmon, herring, sardines, mackerel, anchovies) 2x week if you are female and of reproductive age or 3x a week if you are male or past reproductive age. If you are vegan or vegetarian then consider chia seeds, flaxseed, walnuts, hemp seeds, etc just be sure to eat high enough quantities.
34) Reduce Processed Foods
In the past, there would not have been so many processed foods, where as now you can buy everything processed from birthday cakes to pre-cut onions. These foods can save us time but many also contain lots of additional ingredients that when consumed over a longer period of time can create dis-ease in the body. Tip: Consider the bad, good and best approach, if buying pre-chopped ingredients stops you buying a takeaway then that is good but if you have the ability to cut the ingredients yourself then that is best. Choose a handful of things each week to make from scratch, a pasta sauce, a healthy snack, porridge, pizza, soup, etc. Buy at food processor* as this can save time and make cooking more enjoyable.
35) Deep Breathing
Our breath has a lot of power the first being that it keeps us alive. Taking deep breaths can have a powerful effect on our bodies, helping to feel more relaxed and has even been shown to reduce pain levels. Tip: There are a number of different breathing techniques some of which will be explained in an upcoming blog post, for example breathing in for 5 breaths and out or 10 or breathing in for 5 holding for 5, out for five and hold for five breaths on repeat. Try to do this either before going to sleep and when you wake up each day or before every meal. By practising these breathing techniques you are then able to use them in stressful situations more effectively.
36) Create Sensory Heaven
Rather than rewarding yourself after a hard day at work with a bar of chocolate or a glass of wine instead treat yourself to some kind of sensory heaven. This could be drinking a glass of iced lemon water in an epsom salt aromatherapy bath or a snuggle under a blanket with a herbal tea, some relaxing music and a good book Tip: Other sensory ideas are a weighted blanket*, mood lighting, such as a Himalayan rock lamp* and warmth, such as that from a heated under blanket*. Find what makes you feel the best and treat yourself to sensory heaven! Make sure to buy good quality essential oils that contain no filler ingredients that might not be so good for your health. Treat yourself to the best oils and blends, such as those from Doterra* and Tisserand*.
37) Take A Break
Taking a break is important as it helps you to pace yourself through life. It can be as small as a 5-minute cup of tea and as large as taking a year off work. You can take a break from almost everything, if you are writing an assignment you could take a break over the weekend to clear your head or if your looking after children you might put them in childcare for an afternoon in order to have a break. Tip: Everyone needs a break from different things in their lives that require energy, commitment, skill, decisions, etc. Work out what kind of breaks you could implement into your own day that enable you to be a better version of yourself and not fall into bed at the end of the day completely exhausted.
38) Create Your Own Traditions
There are many traditions in the calendar from religious events to birthdays and it can bring a lot of joy acknowledging them, planning, creating DIY's, cooking, treating loved ones and being treated yourself. Take time to build traditions of your own as this can bring you joy and also bring people together creating a feeling of connection and love for life. Tip: You don't need to follow other peoples traditions, for example, on Halloween this year you don't need to go trick or treating instead make a pumpkin-inspired soup or curry for dinner. For Christmas, you could choose to watch your favourite movie and eat bangers and mash. Create your own traditions and get others involved!
39) Avoid Blue Light Before Bed
Blue light is emitted from the sun and it helps to tell our bodies that it is daytime. Then as the sun sets you should start to feel tired as the blue light levels drop. However, blue light is also emitted from LED lights, mobiles, TV's, tablets, kindles and laptops. During the day this is fine as it is sending the same signal as the sun, but in the evening it stops your body knowing that it is night time may stop you being able to sleep. Some people will be affected more than others but it is certainly worth testing out to see if you get better sleep if you avoid blue light an hour or two before bed. Tip: There are a few things you can do for example wear blue light blocking glasses*, us red/dimmable light bulbs in the bedroom, read a book rather than the kindle, listen to an audiobook* and use candlelight.
40) Dry Skin Brushing
Dry skin brushing not only helps to improve the appearance of the skin it can help with lymphatic drainage. Your lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. By using a skin brush you can help assist it; this is especially important in today's world filled with so many toxins that the body often struggles to clear. Tip: Get yourself a reasonably firm natural bristle brush, such as the dry skin brush by Cowshed then in an upward motion starting with the feet stroke upwards toward the heart, covering each area 2-3 times. Once you are above the heart then stroke downwards towards it. It may feel a tad painful at first but you get use to the sensation. Be very careful on delicate areas like the neck and avoid the face. It is best to do this before a bath or shower as the heat will open your pores and allow the toxins you have released out through the skin.
41) Increase Your Protein
Protein is composed of amino acids which are made from organic compounds made up of carbon, hydrogen, nitrogen, oxygen or sulphur. Amino acids are the building blocks of the human body and allow us to grow, repair and function. Therefore to grow, repair and function we need protein. Tip: Opt for the best versions you can afford such as organic, free-range and grass-fed meat. For plant-based sources of protein be sure to work out large enough portions to get the right levels i.e. 1 cup of chickpeas or lentils equals a portion.
42) Reduce Your Stress Levels
Start by becoming aware of your stress levels, where are they at? What is triggering it? and for how long each day? Then work out different ways you can reduce it. Tip: Swap from spinning to yoga, watch a comedy rather than a thriller, mono task rather than multi-task, ask for help, delegate and if nothing can be changed then use deep breathing and mindfulness to help.
43) Reduce Your Alcohol Intake
While alcohol can make us feel great it can also put a great load on our bodies as they have to deal with the toxins and the damage they do. Tip: Try reducing your alcohol consumption to weekend only so your body has enough time through the week to repair itself and rid the toxins. Consider changing your drink choice to a gin and tonic as this is less toxic than wine and beer or even better swap to mocktails. If you do have a heavy night be sure to give you liver lots of support over the next four days to help your body recover, i.e. hot lemon water upon rising, lots of antioxidant-rich foods, dry skin brushing and an epsom salt bath.
44) Understand Fats
Over the last decade, there has been a lot of misunderstanding about fats, that they are bad and cause you to get fat, that they clog your arteries and give you spots. This is the case for trans fats like those found in margarine but fat found in olive oil, coconut oil, eggs, fish, etc are all very good for you in the right amounts and when not heated or only heated at low temperatures. Tip: Keep an eye out for an upcoming blog post about fats. In the meantime have a look online and really get to understand the importance of knowing your fats, how to choose the best ones, how to use them and what to avoid!
45) Take Personal Responsibility
It is your body and your life and no one understands or has as much interested in you as yourself. Take responsibility for it, get to know it, work out what is right and what is not. If you feel you need support ask for it and if you don't get it then look elsewhere until you do.
46) Hot Lemon Water Upon Waking
This might not be for everyone but if you can get yourself to do it then you will experience the benefits. Lemons are a great source of vitamins and minerals, they help your body rid itself of toxins and help to get your digestive system going. By drinking warm lemon water upon rising you help clear the body and kick start it ready for the day. Tip: Buy a Lemon Squeezer* or Lemon Squeezer Jar* so that you can easily squeeze half a lemon each morning or have some pre-squeezed the night before. Be sure to buy yourself a metal* or bamboo straw* to drink it through though as it has been known to damage tooth enamel.
47) Healthy Sun Exposure
If you are fair-skinned you need to spend just 10 minutes in the sun on a sunny summers day to make your daily amount of vitamin D; whereas, those with darker skin need to spend a whole hour in the sun. You also need more if you only have your face uncovered and as the suns, strength becomes weaker (between October-March in the UK). Vitamin D is important for you to use calcium and is also important for immune health. Tip: If your out in the sun be sure after your dedicated time without suncream to meet your recommended vitamin D levels to use a suncream* the most natural but effective the better. During the winter months of if you are not able to get outside be sure to ask a nutritionist about using a vitamin D supplement.
48) Create A Daily Routine
Our bodies like routine as it reaffirms we are safe, well and all is normal. By having at least a morning and evening routine we are able to send the right signals to our body that it can relax and there is no need to worry. It also makes life a whole lot easier if you know what you are doing first thing in the morning and the last thing at night. Tip: Work out a plan including what needs to get done first thing each morning and last thing at night, how many hours you need to sleep, ways to wind down or wake up and how long you have to complete each task. Then try to stick to it every single day, ideally at weekends as well if you have an issue with stress as it can stop your body sending panic signals that something must be wrong as your not doing what you usually do. Over time you might be able to add extra habits, such as aromatherapy, exercise, preparing food etc.
49) Daily Probiotics
Our understanding of the microbiome (the bugs that live and on our bodies) is relatively new and a growing field of science. What we are finding out is revolutionising our understanding of how the body and mind works. At a basic level, we have learnt that a healthy and diverse microbiome equates to a healthier body and mind. Tip: To create a healthy and diverse microbiome we need to put in healthy and diverse bacteria be in the form of Supplements* a healthy diet or eating fermented food such as sauerkraut, kimchi and pickles. You can make your own fermented food in a fermentation jar*. If you want to understand your microbiome and want support on which probiotic supplements and foods to take then be sure to speak to a nutritionist.
50) Get Professional Support
Sometimes you need to get professional support, such as seeing your GP, a personal trainer, a nutritionist, osteopath, mental health nurse, counsellor, cooking instructor or yoga instructor. This is not because you are weak but because you have acknowledged that it is something that is beyond your own capabilities or you may simply wish to get what you want faster than trial and error. Building a health support network makes reaching your goals much more achievable and it is also lovely to know that they are there if you ever need them again in the future.
I am a perfectionist and when I use to look at these lists I would to try and implement as many as I possibly could. If you have automatically done this too then I have some advice. Don't! Trying to do too much is the equivalent of deciding you are going to go on a diet, you have a few days where you feel really motivated and then you end up eating more and giving up. Building and creating a healthy lifestyle is a longer-term goal.
Choose one of the tips above and create reminders, mobile backgrounds, post-it notes, random objects in weird places to make you think 'why is that there?'....'oh yeah that!', alarms, etc. Once you have made that important change stick and you don't even think about it any more as it has become part of your routine, it is at this point you can then focus on your next goal.
All my love,
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I am not a trained medical doctor and therefore this post if for informational and educational purposes only and should not be a used as a substitute for professional medical advice, diagnosis and treatment.