Be more attentive

Mindfulness (you could also call it focus) is a form of meditation in which you focus on the outer manifestation – usually your breath. You can (and should!) practice it every morning. You just need to sit quietly for 10 minutes and listen to a guided meditation app like Headspace. You can also be centered in other settings. For example, you can focus on eating your meals instead of eating in front of the TV – that way you’ll eat less in volume and digest what you’ve eaten better.If you work out at the gym, concentrating on your muscles, they will grow better. Yes, even while walking, try to be more attentive instead of immersed in your thoughts. That way at least you won’t bump into other pedestrians.

Read more

At the beginning of his dizzying career Warren Buffett, an American investor and the third richest man on the planet (his fortune is estimated at about $ 70 billion), read from 600 to 1000 pages a day. Books! Not Internet pages. Today, he has reduced his reading to 500 pages, which takes up to 80 percent of his time. Like all of Buffett’s other investments, reading pays dividends for him – in the form of knowledge, inspiration or an excuse to talk at a business dinner. Swap social media for educational and developmental literature, for autobiographies of successful people – people like Buffett. If you don’t have time to read, buy audiobooks or download podcasts.

Get outdoors more often

Do you still remember what sunlight is? It gives us vitamin D, which is extremely important for our entire body, from building proper testosterone levels and fat loss to cardiovascular health and cancer prevention. The University of Illinois found that office workers who sit by a window sleep better, are able to exercise longer and generally have a higher quality of life than those who sit against walls. If you can’t get outside more often, bring the outdoors into your home: surround yourself with plants – it will increase productivity and reduce stress. Even just looking at pictures of nature – on a computer screen or smartphone – can help with that. And a five-minute walk in the nearest park will absolutely make you think positive thoughts.

Do yoga

If you’re a lifter, runner or just a slacker, you can certainly benefit from yoga. For one thing, you’ll gain flexibility. But also, yoga teaches you to focus on your breath-it reduces stress and increases the benefits of your regular workouts. Oh, and yoga itself may very well be a strength training exercise. Also, balancing skills will protect your ankles when you play soccer, for example, and keep you from aging fractures in the future. If a University of Texas study is to be believed, yoga helps us heal and prevents disease by triggering the production of lymphocytes, known to be major cold fighters.

Put the phone away

The simplest smartphone is the family’s worst enemy. Your phone blocks communication, even if you’re not actively using it. Research from the University of Essex has proven that even if it’s just sitting on the table during a meal, it dramatically reduces empathy. Time to send your phone to the bench. Turn off as many notifications as possible. Make it a rule at home to spend evenings without your phone. Put your phone to charge overnight in another room rather than taking it to bed with you because the light from the screen keeps you awake. And don’t use it as an alarm clock. Instead of scrolling through Instagram in bed, better use that time for pleasant thoughts or meditation. Or sleep. Or you know what else.

Get enough sleep

Only short-sighted people can be proud of their lack of sleep. It is in the realm of sleep that your mind and body are restored. And vitamin Z deficiency can seriously damage your memory and immune system, as well as your physical condition. Sports manager Sir David Brailsford, head of British Cycling, recommended that his charges take their own pillows with them to hotels where they stayed during competitions. And NASA has even identified the optimal duration of sleep needed to improve attention – it is 26 minutes. The main secret to quality sleep is to go to bed and get up at the same time. Yes, even on weekends. If you’re doing it right, you won’t even want to act differently.