10 Habits For Personal And Professional Growth

We all looked in the mirror once in a while and thought we weren’t good enough to go out and enjoy the world.

Instead, we put on leggings, comfortable socks, a loose-fitting T-shirt, and stay at home.

You know that feeling, don’t you? Well, me too. Still, it’s not your fault, it’s the society we live in that makes us feel this way, and social media isn’t helping!

Most people are obsessed with their appearance without realizing it. We pretend to be natural, but we can’t leave the house without makeup.

We live in a society that promotes the ideal body shape and every day we are surrounded by advertisements and social media promoting diets or selling clothes that don’t fit 90% of the population.

There were times I didn’t feel good about my body for years. Today I feel much better and here are some ideas to help you.

1. Chewing food slowly can help you stay in shape

When you think about food, you can think about the work going on in your stomach and intestines. But the whole digestive process starts in the mouth with chewing.

People who eat quickly weigh more than those who don’t. They also gain weight over time, which may be because of eating too fast.

In fact, one study shows that fast eaters are up to 115% more likely than slower eaters to be obese.

Chewing well is easy, and there are a few strategies you eat slowly and focus on it before swallowing your food.

Don’t overload your spoon or fork. With food in your mouth, close your lips and start chewing.

Your tongue should move the food back and forth, and your jaw should rotate slightly. Chew slowly, counting to 32 with each bite. You may need more or less time depending on the type of food. Once the bite has lost all texture, you can swallow.

By chewing your food properly, your body can fully absorb nutrients and reduce negative symptoms such as gas, bloating, and intestinal discomfort.

You will also eat more slowly and feel full longer, which can help prevent overeating.

2. Stop eating after 8 PM

A good time for a healthy, easily digestible evening meal is between 5 pm and 8 pm (5 pm and 8 pm); it is best to avoid snacks late at night as they fill you with unnecessary calories and can disrupt your sleep.

When you need that midnight snack, use nuts, seeds, unsalted fruits, and vegetables.

Try not to eat 3–4 hours before bed if you find that eating in the evening is causing you sleeping problems.

Snacking isn’t bad for you if you do it right. In fact, constant eating can keep you from feeling deprived and going for that third piece of cheesecake when you feel hungry after dinner.

3. Having a positive mindset takes away stress

As hard as it may be to hear, there is some truth to this.

Positive thinking can reduce your stress level, help you feel better about yourself -and the situation — and also improve your overall well-being and outlook.

It is amazing to see the power of our minds over everything in our life. A simple positive effect on a situation can turn an obstacle into an opportunity.

Not only will you have more enthusiasm for life, but your immune system will also be able to fight off colds and heart disease better.

The only problem is that being positive isn’t always easy and in some circumstances more difficult than in others.

Identify the things you say to yourself and about yourself, and replace those statements with positive affirmations. For example, don’t say, “I’m so fat and ugly,” say, “My body is capable of great things. I am grateful for that.”

You can reprogram yourself and your thinking by using positive affirmations regularly. This will help make positive thinking happen automatically.

Over time, think less consciously about it with each new situation.

It can take a long time to stop talking negatively about yourself, so be patient with yourself.

Take it one step at a time. Eventually, you will change your life.

4. Avoid sitting for too long

Modern life means sitting too long. It’s easy to see why. Sitting down is relaxing, easy, and part of most people’s everyday work experience.

However, sitting for long periods of time can have serious negative consequences on your health.

Fortunately, by splitting your sitting time and making a few minor changes to your daily routine, you can prevent these negative consequences and keep your sitting position healthy and safe.

Take a standing break every hour.

The easiest and safe way to avoid sitting for too long is to stop sitting every now and then.

Get up from your seat and take a short walk every hour to interrupt a long session.

If you have a smartphone, set a reminder every hour to remind you to take a break. Even if you don’t like to walk, at least stretch your arms and legs in front of you.

5. Always sit in a suitable position

Sit properly to avoid back pain and injuries from overuse. When working on a computer, it is easy to develop a crooked posture that hurts your back and leaves your wrists in an awkward position.

If you are driving, adjust your car seat to the correct distance from the steering wheel. It is too easy to lean into the wrong sitting position while driving, especially on long journeys.

Placing a lumbar roller in the curvature of your back is a good way to make sure you have back support while driving.

Sit with your back straight and don’t lean forward. Keep your head straight. Keep your feet flat on the floor and your knees slightly below your hips when sitting.

6. Know when to say “no” so that you don’t over-commit yourself

Saying no is a profound form of self-care because it helps you prioritize your well-being over your obligations and relationships.

Being under constant pressure can affect your physical, mental and emotional wellbeing.

If someone asks you to do something, take a moment to check your instincts and your schedule to see if it’s reasonable for you to agree.

Otherwise, say something like “Thanks for asking, but I’ll have to pass this time,” or “I wish I could have done it, but the next few weeks are very busy for me.”

Saying no isn’t always easy, but with practice and a little patience, the ‘no’ becomes your secret weapon of self-care and can be the key to living a determined, passionate, and balanced life.

7. Excessive training can make you age faster

Exercise is one of the most important habits to maintain as you age. Exercise keeps you healthy, mobile and mentally aware.

However, certain exercise habits can age you instead of helping you healthy and fit. If you save five hours of hardcore gym time every week, you probably don’t risk over-training.

But as you go longer and the workout becomes addictive, even to the point of getting hurt, it’s probably time to reassess your goals.

Even Madonna, one of the most glamorous celebrities in the world, is not immune to aging. Years of dancing, strength training, running, and ashtanga yoga — a very physical and punitive form — have given her the body of a much younger woman, but the same cannot be said of her face.

Her scenes from her flop movie “Swept Away” — and recent snaps from her Instagram show just how wrinkled the 45-year-old’s face has become despite all the makeup and favorable camera angles.

Regular exercise helps people age more slowly and live healthier- more vigorous lives. And it also helps people live longer.

A Harvard Alumni study suggests that men who exercise regularly can gain about two hours of life expectancy for every hour of exercise.

If you are starting or returning to a workout after being absent for a long time, it is imperative to do it slowly and steadily — and start with low-intensity aerobic exercise.

Aim for at least 30 minutes of moderate exercise every day.

Make sure your exercise routine avoids mistakes that can age you prematurely. It is best to consult a doctor or personal trainer who will advise you on the training forms that are best for you, be it strength training or balance.

8. Do not fall asleep immediately after eating

When you get home from a stressful day, all you have to do is put a tummy on your stomach and jump straight to bed.

Yes, we’ve all been there!

Sleep gives the digestive organs plenty of time to rest and repair themselves, increasing their ability to digest food quickly and efficiently.

Changes in your sleep have enormous digestive benefits.

Wait at least 3 hours before going to bed to make sure your body has had enough time to digest the last meal.

This can prevent problems such as heartburn at night and even insomnia.

9. Drink a cup of water in the morning on an empty stomach.

Instead of looking for coffee with cloudy eyes, drink one to two cups of water first.

Since you don’t drink while you sleep, you wake up dehydrated. As soon as you get up, have a glass of water, and your health will be more than rejuvenated in more ways than you can imagine.

Many people testify the Japanese practice this type of ritual by drinking water on an empty stomach immediately after waking up every morning.

It was a secret for Japanese women in their flawless porcelain skin and slim, toned figures.

Dehydration is one of the main causes of skin wrinkles, dark spots and deep skin pores.

Keeping your body hydrated from the start of the day promotes sustained blood flow to your skin and releases toxins from your system.

I tried the Japanese water ritual for 10 Weeks — Drinking up to 500ml of water 30 minutes before meals 3 times a day helped me to lose up to 2lbs of body weight.

Drinking water on an empty stomach increases the body’s efficiency in fighting infections. As I mentioned before, drinking water immediately after waking up will help flush out toxins.

Since water keeps your body hydrated, it is vital for the proper functioning of internal organs. It helps you move the bowels regularly in the morning.

To be on the safe side, don’t drink over 4 cups (1 liter) of water per hour, as this is the maximum amount a healthy person’s kidneys can withstand at one time.

It is also important to note that Japanese water therapy should not a substitute for medical care from a licensed health care practitioner.

10. Before going to bed, take time to reflect on your day

The two most important moments of your day are right before bed and right after you wake up. These are your “bookends”.

If you learn to master the bookends of your day, you will quickly gain more control over the rest of your life.

You are the most important person in your life. While most people try to impress others, it is much more inspiring to live a life that impresses you.

Living in alignment and intention is how you create inner confidence and peace.

It doesn’t matter how many times you have failed in the past. It doesn’t matter how messy or confrontational your life is now.

You quickly learn to develop self-confidence and a deep sense of self-worth.

Exercise: Before going to bed at night, take your diary and just record what you did that day. Share your wins and losses. Think about the triggers that may have taken you off your path. As you dismiss what happened during the day, notice how things could have turned out differently if you had been more willful.

Make a report and explain to yourself how the day went. Be completely honest and vulnerable to yourself.

Final words

Every day, remember that life is very short and you may never get a second chance.

So take advantage of the first opportunities available to you. Always trade with confidence and always believe that you can be successful, even if it seems like a distant opportunity.

Set your goals no matter how small, to make your dreams come true and enjoy every moment you live.

Listen to your heart and do what you can to get it where it really wants to go.

Never undermine the power of self-confidence. What you do or feel is who you are.

Do the things you love and enjoy, as long as they don’t interfere with someone else’s ability to do the same!

This post first appeared on Medium.

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