{"id":16970,"date":"2020-03-28T16:31:46","date_gmt":"2020-03-28T16:31:46","guid":{"rendered":"https:\/\/www.zeel.com\/blog\/?p=16970"},"modified":"2022-07-13T11:02:07","modified_gmt":"2022-07-13T15:02:07","slug":"healthy-habits-can-start-without-leaving-home","status":"publish","type":"post","link":"https:\/\/www.zeel.com\/blog\/life-at-home\/healthy-habits-can-start-without-leaving-home\/","title":{"rendered":"Healthy Habits You Can Start Without Leaving Home"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you&#8217;ve been working at home for a few weeks now\u2014or you need to be at home more because your kids&#8217; schools are closed\u2014you may be facing the same dilemma as many of us in our newly home-bound lives: You started this adventure thinking you&#8217;d do a vigorous workout every day, get up early to make a daily green juice, or maybe finally get that novel that&#8217;s been waiting to be written off the ground&#8230;and maybe those things haven&#8217;t quite happened.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t beat yourself up over it. Like New Year\u2019s resolutions, these types of lofty goals are overwhelmingly harder to meet than they are to set\u2014and it&#8217;s not because <\/span><i><span style=\"font-weight: 400;\">you<\/span><\/i><span style=\"font-weight: 400;\"> suck at it! Only about<\/span>\u00a0<a href=\"https:\/\/www.forbes.com\/sites\/dandiamond\/2013\/01\/01\/just-8-of-people-achieve-their-new-years-resolutions-heres-how-they-did-it\/#d3bf0ff596b2\"><span style=\"font-weight: 400;\">8% of people<\/span><\/a><span style=\"font-weight: 400;\"> actually accomplish their New Year&#8217;s resolutions, and that\u2019s with months to plan ahead. We think that says a lot more about our unfair expectations of ourselves than our actual ability to succeed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to\u00a0<\/span><a href=\"https:\/\/www.cbsnews.com\/news\/why-new-years-resolutions-fail-and-how-to-make-them-stick\/\"><span style=\"font-weight: 400;\">Dr. Stephen Graef<\/span><\/a><span style=\"font-weight: 400;\">, a sports psychologist at the Ohio State University Wexner Medical Center, we\u2019re our own worst enemy when it comes to resolutions. \u201cSome of the biggest mistakes people make,\u201d he says, \u201care setting goals that are too broad, too big, or too many.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We may still have a ways to go before returning back to our bustling, hectic lives, so now is the time to set practical and simple wellness habits that will help you along your path to your HIIT goals or literary dreams without setting yourself up for disappointment. And you can do them all from the comfort of your own home.<\/span><\/p>\n<h2><b>1. Keep a journal<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Journaling is about more than just chronicling your life. Research has shown that <\/span><a href=\"https:\/\/www.huffingtonpost.com\/thai-nguyen\/benefits-of-journaling-_b_6648884.html\"><span style=\"font-weight: 400;\">keeping a written record<\/span><\/a><span style=\"font-weight: 400;\"> of your day can increase mindfulness, boost your intelligence, spark creativity, improve your overall awareness and communication, and help you achieve your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Worried about the time commitment of keeping a journal? Jotting down a few notes about your day can be just as effective as writing a large passage. In the book Tools of Titans, author Tim Ferris suggests completing a 5-minute journal entry two times a day. In the morning, he fills in the following prompts:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">I am grateful for\u2026 1._____2._____3.____<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What would make today great? 1._____2._____3.____<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Daily affirmations: I am\u2026 1._____2._____3.____<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And in the evening he fills out two more prompts:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Three amazing things that happened today\u2026 1._____2._____3.____<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How could I have made today better? 1._____2._____3.____<\/span><\/li>\n<\/ul>\n<h2><b>2. Be flexible<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Well-stretched muscles have an easier time achieving a full range of motion, protecting you from injury. Flexibility can also improve athletic performance, as well as everyday abilities like bending, twisting, and reaching.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching ten minutes a day will improve your flexibility, and it can be done without leaving the house. For most adults, the lower-back, calf muscles, chest, and hip flexors are the areas that need the most stretching. Check out<\/span>\u00a0<a href=\"https:\/\/www.consumerreports.org\/exercise-fitness\/how-to-become-more-flexible\/\"><span style=\"font-weight: 400;\">these gentle exercises<\/span><\/a><span style=\"font-weight: 400;\"> that target tendons, joints, and muscles.<\/span><\/p>\n<h2><b>3. Make your bed<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">It may sound hokey, but your mom and dad (or maybe your drill sergeant) were right: Win the morning by making your bed when you wake up. For some, bed-making feels like a waste of time since you\u2019re just going to unmake it that night, but there are many benefits to this simple task.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First and foremost, making your bed is an easy win. <\/span>Starting your day by completing a task makes you more productive for the rest of the day.<span style=\"font-weight: 400;\"> Once you\u2019ve completed one task, it\u2019s much easier to go after the next task and the next one. As an added bonus, you start your day by performing a productive action, not worrying about the various stressors in your life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if that\u2019s not enough,bed-making may improve sleep quality as well as overall productivity.<\/span><\/p>\n<h2><b>4. Filter out the junk<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">In the last couple of years, we\u2019ve become increasingly aware of the chemicals, pollutants and heavy metals floating around in our tap water. If you\u2019re looking for an easy habit to pick up, start by purifying your water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re\u00a0 curious about the quality of your local tap water, start with the<\/span>\u00a0<a href=\"https:\/\/www.ewg.org\/tapwater\/search-results.php?zip5=60660&amp;searchtype=zip#.WjZ5f_nys2x\"><span style=\"font-weight: 400;\">EWG Tap Water Database<\/span><\/a><span style=\"font-weight: 400;\">. Be warned: it can be\u00a0 unnerving to see the amount of cancer-producing and hormone-altering contaminants in our water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Charcoal and other carbon filters use activated carbon to trap\/remove contaminants and other impurities that are inside tap water. Many filters today \u2013 both on faucets and pitchers \u2013 already use these charcoal filters. And now there are<\/span>\u00a0<a href=\"https:\/\/www.amazon.com\/gp\/product\/B0161YGPXE\"><span style=\"font-weight: 400;\">water bottles that include active charcoal<\/span><\/a><span style=\"font-weight: 400;\"> to filter tap water. If you\u2019re looking for a simple but effective way to try water filtering, start with a charcoal water filter.<\/span><\/p>\n<h2><b>5. Try turmeric<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Turmeric has been used for millennia in Asia as both a dye and a medicine. In recent years,<\/span>\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318405.php\"><span style=\"font-weight: 400;\">Western medicine<\/span><\/a><span style=\"font-weight: 400;\"> has confirmed what the traditional Indian system of treatment has said for generations: turmeric, which includes the active ingredient curcumin, can be used for the treatment of a variety of health conditions, specifically inflammation and chronic pain. Curcumin has also been known to improve liver functions because of its antioxidant abilities. In addition, turmeric can improve digestion, and it has shown promise<\/span>\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3288651\/\"><span style=\"font-weight: 400;\">in reducing risk of certain cancers<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to spice up your life start with<\/span>\u00a0<a href=\"https:\/\/www.thekitchn.com\/7-ways-to-eat-drink-turmeric-198696\"><span style=\"font-weight: 400;\">these turmeric recipes<\/span><\/a><span style=\"font-weight: 400;\">. You can add the spice to foods, such as eggs, rice, greens, and soups \u2013 or you can blend in into a smoothie or sprinkle it into your tea.<\/span><\/p>\n<h2><b>6. Turn off your device<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The majority of us spend our days shifting our eyes between our phones and our computers. While it may not be practical to remove electronic screens from our lives entirely, shutting off your tech gadgets at night can do wonders for your sleep cycle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you<\/span>\u00a0<a href=\"https:\/\/www.zeel.com\/blog\/lifestyle\/massage-experience\/sleep-quiz\/\"><span style=\"font-weight: 400;\">want to improve your sleep<\/span><\/a><span style=\"font-weight: 400;\"> , develop a habit of shutting off objects with electronic screens two hours before you go to bed. While any light can disrupt sleep, the light emitted from phones, computers, TVs, and tablets, blue light, has been shown to be especially disruptive to the circadian rhythm, the sleep cycle.\u00a0 If you absolutely must be on your phone, use apps that block the blue light, which can trick the brain into thinking that it\u2019s day time. Some useful mobile apps for blocking blue light include<\/span>\u00a0<a href=\"https:\/\/iristech.co\/\"><span style=\"font-weight: 400;\">Iris<\/span><\/a><span style=\"font-weight: 400;\">,<\/span> <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.ascendik.eyeshield&amp;hl=en\"><span style=\"font-weight: 400;\">Nightshift<\/span><\/a><span style=\"font-weight: 400;\">, and<\/span>\u00a0<a href=\"http:\/\/twilight.urbandroid.org\/\"><span style=\"font-weight: 400;\">Twilight<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of looking at your phone or your laptop, open a book,<\/span>\u00a0<a href=\"https:\/\/www.zeel.com\/blog\/zeel-massage-news\/combining-massage-and-yoga-from-a-zeel-massage-therapist-and-registered-yoga-teacher\/\"><span style=\"font-weight: 400;\">do some yoga<\/span><\/a><span style=\"font-weight: 400;\">, write in your journal, or take a walk around the block early in the morning or just before bedtime.<\/span><\/p>\n<h2><b>7. Make your thumb greener<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Bring the outdoors to you. This is a good time to try a little indoor gardening.\u00a0 Interaction with (living) indoor plants has been shown to reduce blood pressure and stress and induce feelings of comfort, according to a study published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4419447\/\"><span style=\"font-weight: 400;\">Journal of Physiological Anthropology<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0 Even plant soil may contain microbes that prompt the body to produce<\/span>\u00a0<a href=\"https:\/\/www.theatlantic.com\/health\/archive\/2012\/01\/how-to-get-high-on-soil\/251935\/\"><span style=\"font-weight: 400;\">anti-depressant hormones<\/span><\/a><span style=\"font-weight: 400;\"> like serotonin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider these indoor plants, which can do triple duty as a hobby, an attractive indoor decoration, and a potential health benefit. A NASA research project looked at plants that were especially efficient at cleansing the air of pollutants.\u00a0 The <\/span><a href=\"http:\/\/www.wolvertonenvironmental.com\/NASA-Report-89.pdf\"><span style=\"font-weight: 400;\">gerbera daisy<\/span><\/a><span style=\"font-weight: 400;\">\u00a0proved to be one of the best choices for clean air. These cheerful colored flowers can be grown inside as potted plants and will thrive with lots of sunlight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a plant that does double-duty, consider growing lavender. This scented flower not only has a beautiful aroma, but the smell of lavender has been shown to induce deep sleep and calm\u00a0 You can even use lavender in cooking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to the world of indoor gardening, or have low light in your home, consider the ideal starter plant: the <\/span><a href=\"https:\/\/www.housebeautiful.com\/lifestyle\/gardening\/g2628\/low-light-houseplants\/?slide=20\"><span style=\"font-weight: 400;\">spider plant<\/span><\/a><span style=\"font-weight: 400;\">. This cheerfully spiky, easy-care plant does well in almost all indoor conditions. As it grows, it produces \u201cbabies,\u201d which you can keep on the plant or transplant into their own pot.<\/span><\/p>\n<h2><b>Healthy habits in a new normal<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">When you\u2019re making goals and setting habits for a new reality\u2014or a new year\u2014remember that quality\u00a0 and commitment will always beat quantity. Think about what\u2019s practical for you in this unusual time, and then set a plan to achieve your goals. Be well and keep it up!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Instead of setting yourself up to fail with lofty resolutions in 2018, start with these simple habits. No excuses: you can start without leaving home.<\/p>\n","protected":false},"author":11,"featured_media":16974,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1549],"tags":[1317,983,1214],"thb-sponsors":[],"class_list":["post-16970","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life-at-home","tag-healthy-habits","tag-resolutions","tag-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthy Habits You Can Start Without Leaving Home - Zeel<\/title>\n<meta name=\"description\" content=\"Instead of setting yourself up to fail with lofty resolutions in 2018, start with these simple habits. 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