Do you ever feel like you’re juggling so much that taking care of yourself gets pushed to the back burner because of school or work? It’s totally normal to feel exhausted after a busy week of classes or work, and sometimes all you want to do is crash on your bed and chill out. But then you start wondering if it’s even possible to keep up with healthy habits with such a packed schedule.

We’ve got 10 tips to help you take charge of your well-being. And the best part? You can start small – it’s the little changes that make a big difference. Once you get the hang of these 10 habits, you might just get inspired to make them a permanent part of your routine.

#1 Initiate Healthy Habits by Regulating Your Sleep

The amount of sleep you require each night is determined by your age. However, individuals in the productive age range of 18-64 often find themselves experiencing sleep deprivation. Ideally, they should aim for 7 to 9 hours of sleep. Sleep plays a crucial role in detoxification and cell regeneration. Unfortunately, many people spend their free time engrossed in their phones rather than establishing a healthy sleep routine.

Developing a healthier lifestyle can be challenging, especially for night owls. To improve your sleep, consider limiting phone usage before bedtime. If you struggle to fall asleep, create a soothing atmosphere by dimming your room’s lighting or turning it off.

#2 Prioritize Breakfast – It Matters

It’s no surprise that many working individuals skip breakfast due to the rush of getting to work on time. This often leads to waking up late and a rushed morning routine. However, having a peaceful morning is not an impossible feat. By adhering to a consistent sleep schedule, you’ll wake up feeling more energized and with additional time in the morning for productive activities, such as making a nutritious breakfast. A satisfying breakfast provides an energy boost and eliminates distracting hunger pangs during work.

#3 Stay Hydrated to Kickstart Healthy Habits

It’s common knowledge that our bodies are composed of about 60% water. Considering this percentage, it’s clear why it’s preferable to be hungry than to endure intense thirst. You may have heard the recommendation of drinking eight glasses of water per day. While this goal seems reasonable, the actual amount may vary based on individual factors like activity levels, health, climate, and other specific conditions. To help you stay hydrated, use a large water bottle and set regular reminders every 30 minutes. Never hold back on quenching your thirst.

#4 Incorporate Stretching for Better Health

Frequent stretching is essential, especially for those who spend long hours sitting daily. Regular stretching helps alleviate backaches and enhances blood circulation with minimal effort. Even with just a few minutes to spare, prioritize gentle and varied stretching movements to release stiffness and promote overall well-being.

#5 Protect Your Eyes from Screen Strain with Simple Exercises

Staring at screens daily can strain your eyes. Over time, this strain can lead to blurred vision and difficulty concentrating. To preserve your eyesight, consider practicing simple eye exercises to strengthen your eye muscles. Steady your head and look up, down, right, and left multiple times. Then, place your thumbs at different distances from your face and shift your gaze between the closer thumb and the farther one for a few seconds. Additionally, focus on objects in the distance in your surroundings.

#6 Schedule Biannual Dental Checkups to Foster Healthy Habits

While brushing and flossing are important, they may not be enough to remove all dental plaque and tartar buildup. Regular dental checkups, twice a year, are crucial for thorough dental cleaning and oral health assessment. These checkups typically involve a comprehensive examination of your teeth and gums to prevent oral diseases. Prioritize your dental health by scheduling regular dental checkups.

#7 Consume More Fruits and Vegetables

As much as you may enjoy indulging in junk food, the benefits of consuming more fruits and vegetables are manifold. They provide essential nutrients that support overall well-being. Fruits and vegetables are rich in protein, fiber, vitamins, and other elements that enhance immunity and promote a healthy digestive system. Enjoy fruits fresh or blend them into juices and smoothies.

#8 Kick the Habit: Say No to Smoking

The detrimental effects of smoking on the body cannot be emphasized enough. It’s incredibly challenging to overcome nicotine addiction and repair lung damage caused by tobacco smoke. Active smoking alone is responsible for millions of deaths annually, and passive smoking is a global public health concern. Avoid exposing non-smokers to second-hand smoke, and help eliminate the health risks associated with it.

#9 Manage Stress Mindfully and Move Forward

Experiencing stress is a natural part of life, and there’s no shame in acknowledging it. We all have challenging days that are beyond our control. What we can control are our responses and how we navigate life’s obstacles. It’s essential to develop coping strategies to handle unexpected challenges effectively. Face challenges head-on, be mindful of your responses, and move forward. It’s healthy to be conscious of issues that matter, but excessive stress and overthinking can be counterproductive.

#10 Embrace Early Mornings for Fresh Air and Sunshine

Imagine beginning your day by welcoming the morning sunshine instead of reaching for your phone. Open your curtains, tidy your bed, and step outside your room to appreciate the outdoor view. There’s nothing like the fresh air and rejuvenating sunlight you can enjoy before 8 am.