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Lack of time and motivation are some of the most common reasons many people fail to successfully change their habits. Behavioral change requires self discipline,willpower and commitment and although many of us have all the necessary ingredients to succeed,it seems that something always gets in the way.

When trying to embrace a new habit we should always pick the path of the least resistance,meaning that we should make the change almost effortless. Most of us don’t ever think about being motivated to brush our teeth for example as it takes only a few minutes and it has become automatic. This is exactly the reason why sneaking healthy habits into your daily routine will help us change for the better: we don’t have to make a lot of adjustments,we only have to tweak our existing habits a little.

Although small changes might seem meaningless at first they accumulate rapidly over time,having a significant effect over time. Here are a few easy ways to tweak your daily routine:

If you can’t find time to eat breakfast at home find alternatives to have breakfast on the go. Grab string cheese and whole grain crackers or add a few nuts to your yogurt for decent dose of calcium and healthy fats. Add a piece of fruit to your purse to avoid hitting the vending machine for something sweet later in the day.

For example each time you surf on the internet,bring a glass of water with you and have a sip of water each time you visit a new site. Have a bottle of water near you at all times as a visual reminder. To make water taste better try adding raspberry juice,lemon juice,mint leaves, or cucumber slices.

Try walking with a friend instead of going to his house to hang out, take the stairs instead of the elevator, put on an energizing music when doing the household chores and speed up your cleaning routine and have fun in the process, visit your coworkers instead of sending them e-mail or teach your children how to jump rope or demonstrate dance movements to them and you won’t even feel like you’re exercising.

Adding some store prepared gourmet items like roasted vegetables,grilled salmon to speed up the cooking process.Making healthy choices is generally a matter of minutes so if you are willing to make a few simple changes in you will be able to positively impact your lifestyle without really trying.

Article Source: http://widbox.com/sneak-healthy-habits-in-your-daily-routine

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Caffeine is known as the best energy booster among many people. Most of us just cannot start the day without a hot cup of coffee. It’s energizing and it drives away tiredness. Nevertheless, besides its benefits, coffee also could develop a few negative side effects such as irritability or headaches. So, you should start thinking to other healthy ways of boosting your energy at work.

Take a break

Studies show that a 20 minute break could give you the energy you need and could completely drive away tiredness. Therefore, don’t get stuck in your chair for 8 hours or more, and move a little. You could find a pretext and step away from your desk for about 20 minutes, whether you go to buy something to eat, smoke a cigarette or simply ask your co-worker to go for a walk and just talk. You’ll see that after coming back you’ll feel much more inspired and ready to work.

Music

Probably your job doesn’t allow you to do this, but psychologists say that music can boost your energy and it might help you have a better distributed attention. You just need to figure out what music relaxes you the most and the one that motivates you. After doing so, just press “play” and you are ready for work. Just be careful not to disturb the co-workers around you. If you want to increase your concetration listen to light songs. As for rock and classical music, studies have shown that they also increase productivity.

Stretch and desk yoga

All the tension accumulated throughout the day will be felt at the end of the day. It’s advisable to stretch at work when you are sure that you are not disturbing anyone. You’ll feel more relaxed and this could save you from future backaches. Try some yoga poses easy to make at work and you’ll feel more alert.

Rest your eyes

People working in an office tend to use their eyes in proportion of 90%. Therefore, you need to take care and rest them daily. The ideal thing to do is to take your eyes off the monitor every 20 minutes and look straight ahead for 20 to 30 seconds. Another variant would be to simply look through the open window. Eye strain is known as asthenopia and it is mainly caused by computer screens. That’s why the screen should be placed at a distance of about 35 to 75 centimetres and to the side of the main light source.

Hydrate and healthy snacks

Make sure you drink enough water to keep you body and brain into shape and to provide a high oxygen level. Studies show that eating every four hours helps you keep the metabolism charged and maintain the energy level high. Avoid unhealthy snacks and sweets and choose instead fruits that can give you the fuel you need in order to keep your energy levels steady throughout the day. For a quick energy boost go for dried peanuts, almonds, cashews or walnuts. Celery sticks, a yogurt, some crackers with peanut butter are also a great and healthy option.

Good sitting posture

Having a good and correct posture is essential as it keeps you more energized and alert. The right position is with your back straight. If you are working in front of a computer all day long, make sure that the computer screen is at eyelevel, as looking up or down will only put strain on your neck and muscles and cause you headaches. The desk should be at belly button level in order to allow you to keep the elbows below the dektop.

Article Source: http://widbox.com/how-to-boost-your-energy-at-work

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