10 days of healthy habits
10 days of healthy habits is for those who are looking build healthy habits in their life.
A 10 day reset for the mind + body focussing on the things you can add to your life rather than take away.
You’ve got this!
With love,
Bell xx
Welcome to 10 days of healthy habits!
I am so glad you are here and prioritising yourself on your journey of building healthy habits.
For the next 10 days you are going to implement these 5 simple + healthy habits in to your routine each day.
These practices are simple, mindful, will boost motivation, get your body moving and feeling healthier from the inside out.
Yes, habits do take longer than 10 days to properly form + stick, however, if you stick to these healthy habits every day for the next 10 days, you will undoubtedly notice the positive shift in your mind + body. You will feel a more healthy, productive, mindful and motivated version of yourself and that is addictive!
Each day I want you to tick each of these healthy habits off in your journal or on a device. Prioritise each of them, work them in to your schedule and challenge your mind + body to feel amazing.
Good luck!!
Hydration
Oh the wonders of starting your day with hydration.
Whether it be a large glass of water or maybe some warm lemon water (my personal favourite). Kick starting the digestive process and hydrating the body after sleep will only do good for you. Most of us are sleeping for around 6-8 hours and within that time are having very minimal or no water at all throughout the night, so you can see why your body would be in need of hydration when you wake.
Warm lemon water is a great way to kick start the digestive process. Lemons are packed with vitamin C and antioxidants. Warm water is known to improve digestion + detoxification in the body. This combo is simple, affordable and a lovely way to start the day.
Next, I aim for a strong water intake throughout the day. Every body is different and my optimum water intake will most likely be different to yours. One thing that makes drinking plenty of water easier for me is having a water bottle I love with me most of the time. You can also add things like Celtic salt which is said to boost your body with minerals and provide optimal hydration.
Other ways to up daily hydration -
Herbal teas: peppermint, green, spearmint, chamomile and liquorice root tea are just some of my favourites.
Coconut water: Natures electrolytes! This drink is especially yummy on those warm summer days at the beach, after a sweaty workout or sauna!
Natural electrolyte packed drink to try: coconut water, the juice of half a lemon and a pinch of salt!
Movement
Time to move your body.
Daily movement is so important to improve both your physical and mental wellbeing.
To form the habit of daily movement you must develop a balanced workout routine and a healthy relationship with exercise.
How can you do this? The answer is actually quite simple yet can be easily overlooked…
Find ways of moving that you enjoy! The truth is, there is no “bad” form of exercise, any movement is good movement. You do not have to dread exercise and you can find something that leaves you feeling amazing.
If you already know what those ways of moving are, then stick to that.
If you haven’t found your love for movement, this may take some time. Trying different forms of exercise to figure out what works best for your body is a great way to find something that works for you.
Movement to try -
Pilates
Strength / Resistance Training
Walking
Yoga
Swimming
Boxing
Group fitness classes
Personal Training
Running
Functional Training
Cycle classes
For 7 days of workouts to follow along with whilst doing this challenge, click here!
JOURNALING
Adding journaling to my daily routine has positively transformed my mental health by reducing stress and anxious thoughts as well as providing me with mental clarity.
I know from experience that journaling can be slightly overwhelming at first. The goal is to make journaling as simple as possible, convenient and most importantly enjoyable.
The goal when it comes to journaling is to find more clarity in your mind, shift your focus to the present moment and leave you feeling more optimistic, mindful and calmer than when you started.
With these 3 simple journal prompts, I’m sure you will fall in love with the practice of journaling in no time.
30 second gratitude practice
This is a great way to implement gratitude into your day to day life and really helped me when first starting out.
Write down 3 things you are grateful for today. You don’t have to focus so much on the ‘bigger things’, I recommend getting more specific on the everyday/current things in your life right now as this allows you to shift your mind and thoughts into the present moment. For example, “I am grateful for moving my body today”, “I am grateful for the nourishing lunch I made myself”, “I am grateful for the walk I did with my friend this morning”.
Soon enough, you will realise there are infinite things to be grateful for in the present moment. Practising gratitude is all about shifting your focus to the now, appreciating the real and exisiting things in your life.
Daily check-in
Ask yourself these 4 questions each day to check-in with your mind and body. Feel free to add more or tailor them to what you need today.
How does my body feel?
How does my heart feel?
What is something I am looking forward to?
One thing that I will do for myself…
Positive affirmations
Last but certainly not least, positive affirmations.
These are without a doubt a staple in my journaling routine. I understand positive affirmations do not work for everyone, however, for myself they are exactly what I need most of the time to uplift my mood & positively shift my mindset.
Try writing down some positive affirmations each morning and feel free to write your own or tailor them to what you might need to hear today.
Everything starts with me
I have the power to change today
I take responsibility for my life
New energy is entering
Old energy is clearing
I vibrate at a high frequency and attract positive things into my life.
I am aligned with energies that heal my past and grow my future.
TIP: Write down a few positive affirmations each week and stick them in an area of your room or home that you can easily look at each morning.
How to add journaling into your routine
An easy way to incorporate journaling into your daily routine is by stacking it on top of another one of your daily habits.
The idea of “habit stacking” is that you stack new habits you are trying to build around ones that are already apart of your daily routine.
For example, you could add a 5 minute journal as you sip on your morning coffee or directly before/after eating your breakfast. Alternatively, if evening journaling is something that suits you more, you could try journaling with your bed time tea or before reading your book each evening.
Morning sunlight
One of the most significant practices I can do for myself in the morning is allowing my body to absorb direct natural light.
Whether it’s just a couple of minutes or 20 minutes, morning sunlight has a profound impact on our circadian rhythms and is scientifically proven to positively influence hormone production, better sleep patterns, enhance mood and energy!
Why? Our circadian rhythm is our internal 24 hr body clock, therefore, direct natural light in the morning will signal your internal body clock to be awake. This will naturally reduce the production of melatonin in the body (sleep hormone) and increase the brains release of serotonin (feel good hormone).
How to add direct sunlight to your morning routine
Sipping on your morning coffee
Eating your breakfast outside
Morning stretch outside
Taking yourself on a walk or with a friend
Take your morning workout outside
Drink your warm lemon water outside
If you work from home try and take one of your meetings outside instead
Whatever it is, take it outside! Prioritising sunlight in the morning will only do good for your mind and body.
Balanced Breakfast
There are many reasons why breakfast really is the most important meal of the day but I am going to point out a few that have personally changed my life:
• Sustained energy levels throughout the day
• Improved hormonal balance
• Reduced sugar craving throughout the day
• Improved mood
My favourite way to build myself a balanced breakfast is by incorporating a source of protein, complex carbohydrates, healthy fats + fibre.
Including each one of these macronutrients leads to the overall feeling of satisfaction after a meal.
As well as this, I prioritise as many whole foods that I can in my breakfast as this is what leaves me feeling the best I possibly can.
For some sweet and savoury balanced breakfast options, check out my go-to balanced breakfasts.
Write down these 5 habits in your journal:
HYDRATION
MORNING SUNLIGHT
MOVEMENT
JOURNALING
BALANCED BREAKFAST
For the next 10 days:
Tick them off each day
Prioritise each of them
Fit them into your own schedule
Be intentional with your time
And most importantly, feel and see the positive shifts in your overall mood and mindset as you prioritise your health and well being.
With love,
Bell xx
References:
Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie : Schlafforschung und Schlafmedizin = Somnology : sleep research and sleep medicine, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x
Sansone, R. A., & Sansone, L. A. (2010). Gratitude and well being: the benefits of appreciation. Psychiatry (Edgmont (Pa. : Township)), 7(11), 18–22.
Baride, P., Joshi, D., & Gali, V. (2020). BENEFITS OF WARM WATER. World Journal of Pharmaceutical Research SJIF Impact Factor, 8(6), 84. https://doi.org/10.20959/wjpr20206-17528
A friendly disclaimer:
The content provided on this post is based on my personal experience and research I have gained only, it is not intended as medical advice. Participating in any habit challenge or lifestyle change should be done in consultation with a healthcare professional if you have pre-existing health conditions or concerns.
Always remember to listen to your body and prioritise your well-being.