Tuesday, 13 July 2021

Is Gaming Good For Your Mental Health: 3 Games To Improve Your Mental Health

Is Gaming Good For Your Mental Health: 3 Games To Improve Your Mental Health


Video games can play a beneficial role in improving your mental health. For decades, there have been a lot of research on the negative effects of gaming. Though we can't ignore this, the truth is video games  are great for stimulating the brain. They also help to improve problem-solving, memory, and concentration when played in moderation.


Benefits of Video Games

Playing video games has so many benefits, from exercising your brain to improving social skills. Some of them include:

Improves mental health disorders

Video games can help people dealing with anxiety, post-traumatic stress disorder(PTSD), and attention deficit hyperactive disorder(ADHD). Participating in these intellectually stimulating exercises redirects attention and energy to problem-solving. This leads to an improved mood. 

Encourages mental stimulation

Have you noticed that when you are playing a game, you are mentally alert trying to make the right decisions quickly to win the game? Playing video games is good for training your brain and exercising your mind. In fact, according to data from a study, people who do puzzles have brain function equivalent to 10 years younger than their age. 


Builds emotional resilience

When you are playing a video game, you want to win! So you keep at it even if you fail or struggle initially. This is great for learning persistence and resilience especially for children. 

Improves social skills

Multiplayer games encourage collaboration. Multiplayer games have virtual social communities, where decisions are made quickly on who to lead a group and who to trust. 

Things To Note

It is important to set limits on how much time you will spend playing these games. Spending too much time on these games every day can lead to addiction. It can also lead to isolation and using the games to escape from your real life. Gaming is good for relaxation and easing stress but can cause problems if it's excessive.


 3 Online Games To Improve Your Mental Health

These are some online games anyone can play to improve their brain's performance and boost their mood.

Sudoku

This is a fun brain game that people of all ages and abilities can play. It is a logic game that challenges you to place the right numbers in boxes within a grid. Playing sudoku provides exercise and stimulation for the brain which can improve brain function according to a research study published in the International Journal Of Geriatric Psychiatry. It is also relaxing and gives a sense of satisfaction and achievement when you complete the puzzles.


Crossword Puzzles

Solving crossword puzzles boost your vocabulary, spelling, and knowledge of trivia. These benefits in turn increase your ability to think abstractly and your brain's processing power.  

Research studies have shown that participating in activities like crossword puzzles can delay the onset of memory loss and alleviate dementia especially for those who are already at risk for Alzheimer's disease and dementia.


Role-Playing Games

A role-playing game is a game where the player assumes the role of a character throughout play. How you play your character depends on the person who created the game world and how you respond to the various events in it.

 These games have been used by educators to help develop critical thinking and problem-solving skills. RPGs can also be used in a therapeutic sense for practicing desired skills like speaking up in a safe space and collaborating with others.


Recommended Online Game Websites

You don't have to download paid apps in order to get the benefits of video games. These websites are full of simple games you can play in your browser. And guess what? They are free!


1. Plays.org

This website offers hundreds of free and fun online games you can play directly from your browser. It's really easy to use. You don't have to download an app or register an account to use the website. Another great thing about this website is that there are no distractions from advertising and no paid upgrades either. 

When playing the games, you don't have to worry about losing access to the internet because they are stored on the web browser. They have a wide variety of games for adults and children.  Some games to try are the ultimate Sudoku timed puzzle game, which is a free online version of the classic Sudoku puzzle number game, and the Super Tetris logic puzzle game


2. BestCrosswords.com

If you love crosswords, you will love this one. This website hosts a large supply of free crossword puzzles. They publish 15 grids daily. You don't need registration and you can play in your web browser, smartphone, tablet or print in high resolution.


3. Arkadium 

This website has a large collection of online games you can play for free in your browser. You have to register to use this one and the advertisements can be distracting. Try Arkadium's Codeword, a word game that is a free online version of Codeword.



 


Tuesday, 6 July 2021

Why Journaling Is Good For Your Health

Why journaling is good for your health


Journaling is writing down or keeping a record of your thoughts, experiences, insights, and feelings. It's simply writing down your thoughts and feelings so you can understand them more. It also helps your document your life. 

If you have a chronic illness, keeping a journal can help you track your symptoms, drugs, and hospital visits. Keeping a journal is a great tool for managing not just your mental health, but also your physical health.


Health Benefits of Journaling


Stress Relief

When you journal, you get to freely express your emotions and thoughts. You can then begin to identify the cause of your stress. When you are able to identify your stressors and triggers, you can begin to work on a plan to resolve them.

Manage anxiety and depression

Journaling helps to track your feelings and thoughts. It helps you identify thought patterns and emotional triggers that can lead to symptoms of anxiety and depression. You can then learn ways of controlling them better.

Strengthens Your Immune System

Research studies indicate that writing expressively can help people with terminal or life-threatening diseases. According to psychologist James Pennebaker of the University of Texas and Joshua Smyth of Syracruse University, writing about emotions and stress can boost immune function in patients with illnesses such as HIV/AIDS, asthma, and arthritis.


 How To Get Started Writing a Journal 


* Dust Off Your Pen and Paper – You don’t need anything special to keep a journal; in fact, purists believe that using pen and paper is the best way to journal because you can carry it with you anywhere and you don’t need technology. So, there will be no excuses. 


* Do It First Thing in the Morning – Don’t procrastinate about keeping your journal. It’s best to do it in the morning before you begin your day so that you have the right frame of mind for the day. Plus, you only need five to ten minutes


* Do It Last Thing at Night – Another time to do it is before bed. This works especially well for gratitude journals. Write at least 3 things you are grateful for that day. That way you can go to sleep thinking about all the things you are grateful for instead of things you’re worried about. This is also useful for unloading your thoughts and concerns about the day on paper and you can free your mind for a good night's sleep.


* Write Often – Whenever you choose to do it, try to set it up so that it becomes a ritual and a habit. Journaling every day is going to be more effective than just doing it when you feel like it.


* Start Simply – Don’t start being worried about style and substance right now; just work on the daily habit with pen and paper (or if it’s easier for you, a computer or smartphone). Don’t make it hard - just get going.


* Begin with Today – Start right now and write about your day today. That’s the easiest thing to do. What of significance happened today? How did you feel about it? What would you do differently? What would you do the same? 


* Try Different Types of Journals – Once you develop the habit, you can start trying different types of journaling like a bullet journal, or a vision journal, or maybe even a project journal for your next project. 


* Keep It Private – The main thing to remember about your journal is that it should be kept private. The only exception is if you want to share thoughts with a therapist, counselor, or coach. Or if you want to turn it into a book or course, to help someone else overcome whatever you overcame.



How to Make Your Journaling More Effective


* Set Up a Comfy Journaling Spot – Find a good space you can journal in each day, one which is relaxing and without stress. Some people like to keep their journals by their bedside so that they can quickly write in their journals each night when they get into bed. Some people prefer to write sitting on their favorite chair while preparing for the day or even sitting at their desk. Just choose somewhere you find comfortable and will not be disturbed.


* Choose the Right Style of Journal for Your Needs – The type of journal you want to keep depends on how you plan to use it. You may want to track a project, in which case you’ll need a project journal. If you want to simply document your life, you’d want a classic journal. 


* Use Your Journal to Work Through Life and Reach Goals – Don’t just write in the journal; actively seek to improve something in your life - whether it’s the thoughts that drive your feelings or improving your actions so that you experience more success. Write about your goals in different areas of your life and your plans to achieve them. You can also use your journals to document your successes and achievements and note areas of improvement.


* Consider Using More Than Writing to Document Your Life – You don’t need to just use text. You can use images, pictures, tickets, and other memories inside your journal too. Sometimes a few pictures and mementos mean more than anything you can write to help you remember.


* Read and Reflect Occasionally – Take at least a few minutes to re-read parts of your journal. Once you’ve kept it for a year, it’s fun to go back and read the same day from last year to find out what’s different now and what’s the same and why.


Keeping a journal will help you deal with the things that happen to you as well as the things that may happen in the future.  Writing your experiences helps you remember what you did right and what you did wrong. It helps you improve your decision-making capacity for similar situations.

 However, it won't solve all your problems. So, do seek the services of an experienced mental health professional if you need help.








 

Wednesday, 30 June 2021

3 Apps That Can Help You Sleep Better At Night


3 apps that can help you sleep better at night


Stress can rob you of sleep and keep you tossing and turning all night if it's not well managed. This can affect both the quality of sleep and the duration of sleep. The National Foundation of Sleep conducted a survey that revealed that 43% of people aged 13 - 64 have reported lying awake at night due to stress at least once a month. On the other hand, poor sleep can cause stress.


Reducing stress and anxiety will help improve the quality and duration of sleep.  Apps in your mobile phone can be a needed ally to help you get more sleep. These health and wellness apps contain resources like guided meditations, sleep music, and even courses specially developed to help you manage anxiety, stress, and insomnia. These three apps are some of the most acclaimed health and wellness dealing with stress and sleep.


Headspace

This app's tagline is Be Kind To Your Mind. This mantra is perfect for when you are feeling stressed out and can't sleep. The app teaches you how to deal with stress and anxiety, meditate and live mindfully. You will also find sleep meditations, relaxing sleep music, and sleepcasts to help you relax and sleep. The app is free for the basics and charges a monthly fee for advanced features.


Calm

The Calm app is a highly rated app for relief from stress and anxiety. It has a wide variety of meditations ranging from beginner to advanced. The user can choose what type of meditation they prefer and for how long. This app also has an option for nature sounds which can be great as white noise for stress relief. It offers guided meditations, breathing programs, masterclasses, and relaxing music. This app is also free with in-app purchase options.


Dare

This app is based on the best-selling book 'DARE' which helps people overcome anxiety and panic attacks fast.  It is a training program to help people overcome anxiety, panic attacks, worry, and insomnia. One of its features is the collection of free audio guides to help you feel confident. You can also track your progress daily with the mood journal. The app is free with an optional paid subscription.


Your phone can be a treasure trove of resources to relieve your stress and help you sleep well. You may have to download a few of these apps to find the one you like and maybe even pay for advanced features. But, getting a good night's sleep and staying calm and productive is well worth it. 

Monday, 14 June 2021

Importance of Sleep To Reduce Stress: How sleeping Helps With Stress and Anxiety

sleep to reduce stress:how sleeping helps with stress and anxiety



 Sadly, stress is part of life. At some point, everyone experiences stress. Physical, emotional, and other types of stress take their toll on our minds and bodies. That's why sleep is so important. Sleep can help reduce stress and its effects.

Our bodies use sleep to recover. While we sleep, our bodies carry out important restorative functions. It's amazing how much our minds and bodies remain active even when we are sleeping.


Stress affects the mind and body

Stress can have negative effects on our minds and bodies. Stress causes the release of cortisol, a powerful hormone that triggers the fight or flight response in our bodies. This hormone can cause anxious feelings and raise blood pressure. Sound sleep helps reduce cortisol and balance the chemistry in the brain and body. Chronic stress without adequate sleep can raise your risk for heart disease and stroke.


Stress affects our mood

When we are stressed, we tend to either overreact or underreact. These reactions can cause many problems for us. Living in a heightened sense of worry and anxiety can lead to emotional outbursts, withdrawal, eating too much or eating too little and a wide range of other behaviors. After a long stressful day, a good way to reset your mood is to have a good night's sleep.


Stress affects our relationships

Stress changes how we engage with other people. Being anxious, worried, or overwhelmed makes it harder to be present and engage positively with other people. From coworkers to family, stress can destroy relationships if we are not careful. Being able to unplug from people and take some time for yourself can help. Sleeping provides a significant amount of time to recharge and get ready to face the world again. Even the act of relaxing in bed before sleeping can help you rebuild your energy and make it easier for you to interact with others in a positive manner again.



Sleep is a wonderful remedy for stressful days. Relaxing in the comfort of your bed and letting go of the worries of the world can give you a new perspective, renew your spirit and energy. Sleep can give you some uninterrupted time to recover. Making sleep a priority, including naps when necessary, can help your body and mind recover from stress and manage difficult situations better.



Tuesday, 1 June 2021

How To Stay Focused And Productive

 

How to stay focused and productive


Focus is the key to productivity.


Most of what we say and do is not essential. If you can eliminate it, you will have more time snd more tranquility. Ask yourself at every moment," Is this necessary?" - Marcus Aurelius

 

In this article, you will learn why focus is important in both your personal and professional life. You will also learn tips and strategies for keeping your focus so you can be more productive. 


Why is focus important?


When you focus on a single task, avoiding distractions, your brain becomes focused on that task alone. This lets you complete that task much quicker than if you were trying to complete two or three tasks at once. 


For instance, let's say you have to write a report, do your meal planning for the week, and research information for an upcoming speech. The best thing to do is to set aside all but one task. 


So, for this example, you want to give all your attention to writing your report. That means turning off the TV, cell phone, social media notifications, closing your door, and putting all your attention on writing this report.


When you focus on the task at hand without distractions, your work will be of higher quality because you will only be thinking about what you are working on at present.  Also, your creativity will kick in, allowing you to come up with ideas for the task you are working on.


Focus also allows your subconscious to do the work. Remember when you first learned how to ride a bike or drive a car. At first, it was difficult. But as you focused on what you were doing, your subconscious took over and helped you learn. The same is true in your everyday tasks. Once you begin focusing solely on one task, your subconscious helps you do it quicker and easier.


Why is multitasking bad?


If you are like many people, you spend your days multitasking i.e doing many things at the same time. You are probably so used to multitasking, you don't realize when you are doing it. You also believe it helps you save time.

Multitasking is bad for so many reasons.


Multitaskers lose productivity. Switching between tasks is counterproductive. You lose time and concentration every time you switch to a different task.


Multitaskers are less likely to finish one quality project. They may finish all their tasks for the day but they will most likely be sub-par than if they had focused on one to completion before starting another one.


Multitasking can affect your relationships. If you constantly check your phone and send text messages while interacting and talking to other people, it can put people off.


Multitasking can cause you stress. If you are writing a report, trying to remember the emails you have to reply to, and cooking dinner at the same time, you may lose focus on the task you are doing. 

Instead of multitasking, prioritize your tasks and break them up into chunks.



Tips to improve focus


Maybe you want to focus on one single task, but you find yourself easily distracted. You find it difficult to focus on one thing because you find your mind wandering. Here are some valuable tips on how to improve focus.

Cut your goals into small targets

Your target goal may appear too big or difficult. Instead of working towards the ultimate end goal, break it down into smaller more achievable goals you can reach in a few days. Then cross each smaller goal off your list as you achieve it.

Track your time

Keep track of how you spend your time for a week. Analyze your results. Tweak and get rid of time-wasting activities.

Plan your week

At the end of your week, find a quiet spot to plan out the next week. Write down key projects and the task associated with them. Don't forget to add family activities you will participate in.

Prioritize your list

Break down your tasks from most important to least important. Use a calendar to mark out blocks of uninterrupted time(anywhere from 15 to 60 minutes) to work on each one.

Learn to say NO

If you already have so many tasks to do, don't take on more responsibilities than you can handle.

Create an environment that works for you

Do you need a quiet space, free from noise, people, and television noise? Set up your space in a way that works for you. If you work best in a clean and clear area, put away or file papers and magazines. If you focus better while listening to music or some ambient noise, find a way to make that happen.

Take a break when needed

Short breaks help break up boredom and burnout when you are working on a big project. Get up and walk around the room. Do some stretches.

Break it up

Break up your tasks into smaller chunks of time with short breaks in between. For example, work on a task in 15 minutes chunks. For example, if you are writing a book, don't try to do the whole thing at once. Break it down. Take 15 minutes to write your outline. Take a short break, then 15 minutes to research the first chapter. And so on.

Time clock

Work within your body's most comfortable time period. Maybe you work best early in the morning before sunrise or late at night. Work when you are most productive.

Exercise

Exercise your body and mind every day. Take walks. Do crossword puzzles. Engage in lively discussions.

Consult your physician

Sometimes, difficulty in focusing may be a symptom of a condition  like depression, hormonal imbalance or deficiency in some vitamins. Your doctor will examine you and carry out tests to determine if your issues require medical intervention.

 


Monday, 24 May 2021

How To Improve Your Life Daily :6 Daily Habits For A Positive Life

6 Daily Habits For A Positive Life :6 Daily Habits For A Positive Life



Prioritize Important Tasks First

An important habit of successful people is that they decide what is important to them and prioritize them. One way of doing this is writing your to-do list the night before. Then you spend time deciding what tasks are important. Take care of important tasks first and you will feel more productive and relaxed throughout the day.

Practice Gratitude

Focusing on gratitude for the things you already have is one habit that creates positivity. Positivity leads to increased productivity. Boosting your productivity will help you accomplish your goals faster. One way to do this is to keep a gratitude journal. You can write in your journal every morning or evening 5 things you are grateful for that day. You will find you become more positive and happier.

Read Daily

Most successful people read. Cultivate a habit of reading something inspiring every day. You can read for pleasure and also read to gain knowledge, insight not just in your field but in current affairs and other industries.

Limit Social Media 

Another habit that can improve your life is to limit the time you spend on social media. Taking breaks from social media can do wonders for your mental health. It can also help you feel calmer and more relaxed. You can take time off in the mornings when you wake up. You can also schedule your time off for evenings so you can spend time with your family instead.

Exercise Daily

 Exercise is another key factor to success. When you exercise regularly, it keeps your brain more focused and alert. You will have more energy to deal with whatever your day throws at you.Choose a form of exercise that you are comfortable with and increase time and intensity as you progress.

Practice Mindfulness 

Being mindful means being present and aware of your present reality without thinking of the past or the future. You are aware of what you are doing in the present moment and why. You can bring all the conflicting voices in your head to one. A few minutes of practicing calmness can help you become more mindful.

Tuesday, 18 May 2021

How To Start Your Day With Power And Intention

 

HHow to start your day with power and intention


Setting daily intentions every morning is one powerful way of taking control of your life and achieving your goals. It is so easy to wake up, grab your phone, check social media, emails or put on the television or radio without stopping to think deeply about how you want your day to go and what you want to achieve that day. 


This habit can take your life several notches higher if you add it to your morning routine. Setting daily intentions keep you focused on what you want and how you decide to feel throughout the day no matter what happens.


What are Intentions?


An intention is like a map. It tells your mind where you want to go in life and what you want to achieve. When you add a positive intention into your day, you are basically telling yourself what you want to achieve during the next 24 hours.


A daily intention sets your brain to work through your Reticular Activating System(RAS). For instance, if you buy a red dress that you think is unique, suddenly everywhere you go, you will begin to see red dresses. 


This is your RAS at work filtering and presenting you with information according to your belief system. You can use this to achieve your goals by setting positive intentions. Your brain will filter through all the information you receive to give you information relevant to your intention or goal.


We all set intentions at the start of the day whether we realize it or not. Even bad habits can stem from positive intentions. For example, your subconscious intention may be to feel good so you indulge in favorite junk foods or binge-watching your favorite TV show.

 

Deciding consciously to set positive daily intentions for your day is very beneficial for your health and life to go in the direction you want it to go.


Why Set An Intention For Your Day?


Intentions improve your focus.


Positive intentions give the mind a focus. They help you to get out of your head and become more present in the morning. You will focus on what you need to do TODAY to achieve your goals.

Intentions can help you develop a more positive mindset.


The thing is the mind is going to set its own intention for the day if you don,t intervene. Unfortunately, the mind finds it easier to focus on the negative. Setting positive intentions can help you train your mind to be more positive.

You will be more likely to achieve your goals.


Setting intentions help you to eliminate distractions and choose actions that will lead you to success.


How Do You Start Your Day With Intention?


When you wake up in the morning, instead of jumping out of your bed or reaching for your phone, take a moment to think and reflect. Think of how you want to feel and what you want to achieve by the end of the day. Then set that as your intention. You can also do this as part of your morning routine during your time of prayer, meditation, or journaling. Remember to keep it positive. 

  • Visualize how this intention will make you feel and what you see when it happens.
  • Write it down in your journal.
  • Get up and start your day with your positive intention in your mind.
  • Use cards with quotes, Scripture verses, or power words to remind you of your intention throughout the day. You can even use apps that send you a quote or/and Scripture verse every morning.
  • Evaluate your progress at the end of the day.

When setting your intentions, use these tips to make them more powerful.

Connect to your why


Your why is what drives you to achieve your goals. For instance, if your 'why' is to live a healthy long life. It will be easier to stick to your daily intention of drinking 6 glasses of water.

Focus on your values


For your intentions to work, choose intentions that align with your values and deeply resonate with you.


This is a list of daily intentions you can choose from to get you started. 


  • I will stay calm while facing any pressures at work today.
  • I will help someone today.
  • I will focus on one goal till it is done today.
  • I will expect a positive outcome.
  • I maintain an attitude of gratitude throughout today.
  • I will forgive those who wrong me.
  • I embrace who I am.
  • I love and accept myself.


Read: Tools To Help You Achieve Your Goals

Tuesday, 11 May 2021

Why Is Avocado Good For Your Skin?

 Avocado is one great fruit everyone needs in their diet. Apart from the many health benefits, avocado can help you enjoy beautiful glowing skin whether you eat it or apply it on your skin. How does this super fruit make it all happen?





Avocados contains B vitamins that help keep your skin healthy and prevent skin conditions. Biotin is a B vitamin that helps the body grow thick, lustrous hair, long nails and healthy skin. Avocados are rich in this vitamin. Deficiency in this vitamin could lead to dry skin.


Avocados are rich in healthy fats. Healthy fats are good for your skin. Avocados are rich in two types of fat: monounsaturated and polyunsaturated fatty acids. Monounsaturated fatty acids moisturize the skin and keep it soft and supple. Polyunsaturated fatty acids protects the skin from harmful UV rays of the sun. Ultraviolet (UV) rays damage can cause wrinkles and has been linked to skin cancer.


Avocados contain antioxidants like Vitamin C , Vitamin E and Lutein. Antioxidants are necessary for great skin and  good health. Vitamin C helps to prevent breakdown of collagen and elastin. These are structural proteins that keep the skin plump and firm. Vitamin C is also used to treat and prevent inflammation in the skin. Lutein also protects your skin from sun damage, improve skin tone and slow aging. So, getting these antioxidants into your diet will help you have clearer and younger looking skin.


Avocados also contain Vitamin K, copper, pantothenic acid, folate and potassium which are all essential for optimum health.


Eating avocado is one way of getting all these great benefits. One small avocado a day or half if it's a large one will be fine. You can add it to your salads, use it as spreads for toast or add it to to your smoothies. 


Get three easy to make avocado smoothie recipes here.


How To Use Avocado On Your Skin


You can also use avocado as part of your skin care regimen by peeling it and using the flesh on your skin or using avocado oil. Avocado oil is oil that has been extracted from the pulp. You can use it directly on your face or add a few drops to your moisturizer. Because of its antimicrobial properties, it is said to be effective against acne.


An easy way to use avocado for skin care is to use it as a face mask. These simple homemade avocado masks can help you hydrate, exfoliate and nourish your skin easily and you will be well on your way to glowing skin!


Home Made Avocado Face Masks






1. Avocado and Honey Face Mask 


This mask is great for dry skin.


Ingredients

1/4 medium avocado

1 tablespoon of honey


Instructions

Mix the avocado and organic honey in a bowl.

Apply it to your face and wait for 20 minutes

Wash with lukewarm water and use a towel to pat your face dry.

Do this twice or thrice a week.


2.Avocado and Cucumber Face Mask


This is for you if you have normal skin that is not dry or oily. Use this for glowing skin.


Ingredients

1/2 medium avocado

5 tablespoons of cucumber juice


Instructions

Grate a cucumber and press the juice.

Add 5 tablespoons of cucumber juice to the avocado

Mix well and apply to your face

Wait for 20 minutes before washing with water

Use a towel to pat your skin dry.

Do this twice a week


3. Avocado, Lemon and Oats Face Mask


This mask can give you an instant glow when you need great skin for a special occasion. Do not use this mask everyday.


Ingredients

1/2 medium avocado

1 teaspoon of lemon juice

1 tablespoon of oats


Instructions

Mix all three ingredients.

Apply to your face and wait for 5 to 10 minutes.

Gently massage your face and neck for 2 minutes.

Wash with lukewarm water and apply moisturizer.


Tuesday, 27 April 2021

9 Ways To Stay Healthy While Working From Home

 

WAYS TO STAY HEALTHY WHILE WORKING FROM HOME


 

With more people working from home, a common question has come up – how do I get more exercise and avoid eating too much when I am at home full-time? But don’t worry, it is possible to improve your physical health even while working from home, just like if you were working in an office.  

 


Here are 9 ways to stay healthy while working from home. 

 

 

1. Staying Active and Stretching 

 

One of the best things you can do when you work from home is to stay active. Even if you sit at a desk or work on the couch with your laptop all day, there are still plenty of opportunities to move your body. 

 


Make it a goal to move more throughout the day, not only with daily exercise but also to get up from your desk and stretch more often.  

 


Here are some ideas: 

 


Start your day with a gentle workout session – In the morning, you can boost your energy and move your body with a gentle form of exercise. Stretches and Pilates are great for the morning, but a short walk would also be great. 

 


Find more reasons to walk during your day – Walking is the gentlest form of exercise, and the easiest to do. You can walk your dogs a little further than you normally would, go on a family walk around the neighborhood after dinner, or walk to run errands if it’s close enough to your house instead of driving. 

 


Add in other forms of exercise – What else do you enjoy doing? Do you want to take an afternoon spin class with a friend? Do you like getting out of the house to go on a hike or head to the gym? Find more forms of exercise that will motivate you.

 

 


 

2. Nutrition While Working from Home 

 

Another pitfall that people often fall into when working from home is snacking or indulging in treats all day. If you have found that your nutrition is falling behind from working near your kitchen all day, here are some tips that can help: 

 


Have healthy snacks on hand – If you tend to reach for chips or candy often, keep healthier snacks within your reach. Have fruit or nuts on your desk, keep granola bars on the counter, make sure your fresh fruit and veggies are visible, instead of a box of donuts on the counter. 

 


Do meal prep – Meal prep works great when you work from home too! This does not just have to be for bringing lunch to work. The more you have prepared at home, the less tempted you will be to order food delivery or go out to eat. 


Read how to be more productive and organized at home here.

 


Designated kitchen times  A common trap when working from home is feeling like you can walk into the kitchen at any time and eat something. To prevent this, have designated kitchen and meal times just like you would if you worked in an office. 

 



 

3. Developing Healthier Habits 

 

Staying healthy while working from home isn’t about being on a diet or trying to be restrictive. It is about balance, which starts with developing some healthy habits.  

 


Do you eat better when you have your workout first thing in the morning? Then you know this can be a wonderful healthy habit for you! Habits don’t have to feel like a chore or something you are forcing to do. It is very small changes in your day that make the difference. 

 


Try working on your daily routines. From morning routines to what you do in the afternoon, you can change your routines to be healthier at home. 

 


Get your family involved. Sometimes, what you need is to focus on the health of your family, not just yourself. Let your kids help with meal times, exercise with the family, and find family-focused activities to get you up and moving throughout the day. 




 

4. Finding Your Health Motivation 

 

What is the reason you want to be healthier while working from home? This is where you can start, help with not just your health, but your happiness when you are at home working all day. 

 

Make a list of everything that is motivating you to be healthier, starting with your WHY.  

 

Answer this question in your journal or in a notebook: 

 

“Why do you want to be healthier while working from home?” 

 

This is important because it helps you understand yourself a little more, and find what is going to motivate you the most. There is no wrong answer here, except one where you aren’t being honest with yourself.  

 


 

5. Creating a Healthy Morning Routine 

 

To start working on your healthy habits at home, begin with your morning routine. Don’t worry about having a perfect routine or one that you get 100% right every day. Routines are simply a collection of activities you do around the same time each day.  

 


Everything in your routine should serve some kind of purpose and be something you want to get done in the morning or help you start your day on the right foot. 

 


Benefits of the Morning Routine 

 


Why have a morning routine? When you are working from home, you need some structure. Without a boss looking over your shoulder or co-workers to be accountable to, it requires a lot more self-motivation. This also includes your health journey while working from home.  

 


Some benefits of having a morning routine include: 

 

  • Starting your day off with healthy habits 
  • Incorporating healthy habits into your routine 
  • Setting yourself up for the day 
  • Getting in exercise first thing in the morning 
  • Changing your mindset to a healthy, balanced one  

 


 

6. Health Pitfalls to Avoid 

 

It is really easy to think the habits and routines you have implemented in your work-from-home life are for health, but many of them are about losing weight or being overly restrictive. Here are some pitfalls to avoid when you are on a health journey: 

 


Going on a restrictive diet – Many people think that to eat healthy, they need to be on a diet. But this is not true! Change your mindset from what you need to take away from your diet to what you can add to improve the nutrients and fuel your body. 

 

 

Feeling like you aren’t doing enough  Any small change you make or healthy habit you incorporate into your work-from-home life is going to improve your physical health and wellbeing. It is enough. 

 



 

7. Taking Regular Breaks 

 

Make sure you have a balanced work schedule throughout the day, including taking enough breaks. Think of your work-from-home schedule just like a schedule if you were in the office still. This includes a morning and afternoon break, and a lunch break! If you would get up every hour to move and stretch your body in the office, then you should be doing that now as well.  

 


Do desk stretches – There are stretches you can do while sitting down or standing. These allow you to look somewhere other than your computer screen, stretch your body, and hopefully stand up to stretch out your legs as well. 

 


Walk around – Also use your breaks as a chance to get up and walk around your house or office space.  

 


Make adjustments – Do you feel like your neck is stiff or your back is hurting? You may be sitting incorrectly. Check the ergonomics of your workstation, whether you are working at a desk or your kitchen table. 

 

 

 

8. Environmental Changes 

 

The environment where you work at home can also make a big difference in your health and wellbeing. Here are some things you can change in your environment for your health: 

 

Setting up your workspace – Make sure your workspace is set up for focus and productivity, including a desk or table that is comfortable, all the accessories you need to get work done, proper lighting, and a way to cancel out noise or distractions.  

 

Having healthy resources at home – It is also good to have resources available to you at home to improve your health if this is a priority. This might be nutritious food and snacks, home workout accessories, or just some house plants in your office to get you in a healthy mindset. 

 

Designated break areas – Taking a break at home is a little different from a traditional workplace, since you are already in your relaxing place. This is why having a designated workspace AND a designated place to take your breaks is so essential.  

 

 



9. Your Work-Life Balance  

 

Everyone needs a good work-life balance, whether you work from home or out of the home. But it tends to be a little more complicated when your home is also your office.  

 

One of the best things you can do for your work-life balance when you work from home is to have a schedule that tells you when you start work, and when you stop. Avoid bringing your laptop to the couch or your bed to get work done before or after your workday is meant to begin. 

 

This small change in addition to having a separate workspace will make a big difference in your work-life balance.


 


Are You Ready to Be Healthier? 

 

Let’s summarize how to be healthier at home and make sure you are ready and on the right path. 

 

Small habits for big changes – Remember that it is not about changing your entire life if you want to be healthier. Just choose some smaller habits, and working from home will benefit you greatly. 

 

Find your motivation – What motivates YOU to be healthier might not motivate anyone else. Be honest with yourself about what you are trying to achieve.  

 

Set health goals – Lastly, set some goals for yourself when it comes to your health. What are you trying to improve? What are you struggling with right now? The more specific your goals are, the easier they will be to achieve. 

 

 

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