The idea of habits has gained significant popularity in recent years, largely due to the rise of personal development within Gen Z culture.

This trend has been further fueled by the release of several books, with “Atomic Habits” being a standout favorite of mine.

The essence of this movement revolves around seizing control of one’s life. For too long, people have been operating on autopilot, conforming to societal norms and obligations without mindful consideration of how they allocate their time.

With a growing emphasis on mental well-being, it was only a matter of time before we began delving into the root causes of these issues and scrutinizing our daily routines and behaviors.

The unrealistic habits movement

The widespread discussion on habits and attention has led to extensive analysis of high achievers, public figures, and influential personalities.

As a result, numerous habits and routines have been highlighted in podcasts, books, and YouTube videos.

However, many of these habits are found to be unsustainable and unrealistic, potentially leading to anxiety and physical strain, which contradicts their intended benefits.

So let me tell you something once and for all:

You don’t have to wake up at 5am, if that doesn’t work for you!

You are not required to do anything. The only requirement is to pay attention to your mind and body, and select only the habits that work for you and provide you with a specific benefit.

The 10 habits that improved my life

Today, I will share a list of habits that I have personally chosen from the thousands available, implemented, tested, and adjusted in my life.

The order is random, so let’s get started.

1. Have a good sleep hygiene

During my personal development journey, I focused on various areas of my life such as fitness, relationships, and nutrition.

However, I consistently neglected the importance of prioritizing sleep.
I often opted for activities like having fun, going to parties, watching Netflix, and going out instead of getting enough sleep.

Despite being at a standstill with my fitness and nutrition goals, I decided to get a dog. As many of you may already know, dogs have early bedtimes and don’t sleep in.

This meant that I had to leave social gatherings earlier, prioritize sleep, and go to bed earlier in order to accommodate my dog’s early wake-up calls.

The main points to remember are:

  • Aim to go to bed earlier and wake up earlier to align with your body’s natural circadian rhythm
  • Ensure you get at least 7 hours and no more than 9 hours of sleep
  • Wake up at the end of a sleep cycle, which typically lasts 90 minutes, so set your alarm for a multiple of 90 minutes
  • Keep your bedroom slightly cooler than the rest of your home
  • Keep your bedroom dark while you are sleeping

2. Exercise / Workout every day

Numerous researches have been conducted on the advantages of physical activity for your body, encompassing both physical and mental well-being.

What I observed with my training was that it gave me a few valuable things:

  • Discipline
  • Stress and Anxiety relief
  • A purpose / Goal
  • Dopamine
  • Energy
  • Motivation

My weekly exercise routine consists of 3 to 4 strength training sessions lasting no longer than one hour, a weekly boxing class or swimming laps, and making sure to walk 10,000 steps every day.

Based on my own experience as a busy individual and insights from experts like Andrew Huberman, I highly recommend scheduling these sessions in the morning before work. This will help maintain high energy levels, avoid the afternoon slump, reduce the need for excessive caffeine, keep motivation levels up for the day, and enhance overall mood.

Whenever you find the time, be sure to incorporate these activities into your daily habits.

3. Don’t drink coffee for the first 1–2 hours after you wake up

Coffee is likely your preferred morning routine, your primary source of energy, and I feel the same way. Giving up coffee is not something I would ever consider.

However, consuming too much caffeine can have negative effects. To avoid feeling the need for another cup of coffee at lunchtime or in the afternoon, it’s best to have your first cup 1–2 hours after waking up.

As Atomic Habits explains, each habit has a trigger. Typically, waking up serves as our signal to make coffee. To add or change habits, you need to experiment with the triggers.

For instance, I use the wake-up trigger to get dressed and go to the gym. Then, I return home and prepare for work. When I turn on my laptop at 9:00, that’s my signal to drink my coffee. I usually wake up at 7:00–7:30, so I have 1 to 2 hours before having my coffee.

4. Use to-do lists to plan your day

Whether you choose to do this in the morning to start your day or in the evening to conclude your day, this tool is incredibly beneficial.

The primary advantage I have noticed is that it alleviates a great deal of mental pressure and reduces my stress levels. This is because we are constantly trying to remember and not forget our tasks, which creates unnecessary pressure.

By writing them down and planning ahead, we can simply enjoy the journey and move on to the next task. I must admit that my work and personal life don’t always make it easy to predict what I will be doing each day, but I have found a solution by listing the tasks I would like to complete, those that are necessary, and those that I am aware of.

I then use timeboxing to allocate specific time slots for each task and include buffer time in between for any unexpected events.

5. Use timeboxing to structure your to-do list

Timeboxing is a method I have discussed in previous writings and is utilized by many successful individuals, like Elon Musk.

Essentially, it involves setting a specific time frame for each task. For instance, I dedicate the hour from 11:00 to 12:00 to reading emails.

During this time, I solely focus on that task and nothing else. This approach guarantees that I complete the task with full attention and without doing a half-hearted job, making the experience much more fulfilling.

Multitasking is the biggest lie you’ve ever been told. Our brain can only truly focus on one thing at the time.

6. Have a self-care routine

I must confess, I struggle with this too. It seems that men, in particular, have difficulty with this habit according to studies. Nevertheless, establishing a self-care routine in the morning and evening has numerous benefits for skin, hair, and overall wellness.

A morning self-care routine can serve as a signal that the day is beginning and can be followed by another habit, such as going to the gym or going for a run. This can subconsciously prepare you for the day’s tasks and make you feel more prepared, leading to increased productivity, especially for those who work from home.

On the other hand, an evening routine can signal to your brain that the day is winding down, prompting it to start unwinding and producing more melatonin in preparation for sleep. This habit is valuable on its own, but can also be linked with other habits for even greater benefit.

7. Avoid bright light before bed

The human body has a natural circadian rhythm that historically followed the pattern of sunlight. In today’s modern world, our daily routines are not necessarily aligned with the natural light-dark cycle, and we often expose ourselves to artificial bright lights from electronic devices late into the night.

When it becomes dark and late, the body begins to release melatonin, a hormone that aids in sleep.

However, engaging in activities like watching TV or using a phone before bedtime can significantly reduce melatonin production, leading to sleep problems like insomnia or restless sleep.

8. Read every day

You may have heard this before, but let me elaborate.

I disagree with other pieces of advice I’ve come across online that suggest “reading a few pages a day.” This advice doesn’t come from passionate readers. Reading should not be done just for the sake of it or to meet a certain number of pages or books read in a year.

It should be done for the purpose of gaining knowledge and personal development.

A more accurate advice is:

Read every day!

Understand the concept by reading until you comprehend it. Don’t read too much at once, as it might be overwhelming. Focus on one idea or chapter that makes sense to you. Even if it’s just a page, if you grasp the whole concept, that’s a great accomplishment.

You’ll have something to ponder and digest.

9. Journal as often as you can

You may have noticed that I didn’t say “every day”. That’s because I’m not referring to the traditional “Dear Journal, today I did this and that”. I’m talking about delving into your emotions and exploring your inner self.

Feel free to journal whenever you feel the need to. Take the time to organize your thoughts by asking yourself:

  • What is currently bothering me?
  • Why am I feeling stressed or anxious?
  • What am I feeling positive about?
  • What am I grateful for in this moment?
  • How have I been feeling lately?

The goal is to gain a better understanding of yourself and to process your feelings and emotions.

10. Meditate every day

Here’s a routine I’ve attached “every day” to.

But, discover the meditation method that suits you the most. The goal is to quiet your mind, slow down, remove all thoughts, and simply exist. Refrain from thinking or doing anything, just concentrate on your breath or another focal point.

Meditation can have different meanings for different individuals. It can involve transcendental meditation, yoga, breathwork, or simply taking a walk. Here are several methods of meditation that I practice:

  • transcendental meditation
  • breathwork
  • going for a walk
  • sitting silently and clearing the mind
  • visualization
  • exercising
  • listening to music and concentrating on it
  • taking a shower

It doesn’t have to be difficult. The goal is to simply slow down and turn your attention inward, rather than focusing on external events.

Here are a few of my habits that have added significant value to my life. Keep in mind, it’s not a competition, and there’s no one-size-fits-all path to follow. Find what works for you, try new things, and be patient – you’ll find what sticks.

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Personal Development