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Transcript
00:00Changing your life doesn't always need to involve big and drastic changes, sometimes
00:09the little things really count.
00:10In today's episode, I'm going to share a few simple and easy habits that have changed
00:15my life and I hope that they can change your life too.
00:20Hello hello, welcome back to The Little List Project, I'm Ria.
00:24Today we're talking about simple habits.
00:27Habits that don't take a lot of effort to start because I think those are the best habits
00:32to begin with.
00:34Habits can be hard to maintain and when they're simpler and easier, you're more likely to
00:39actually do them.
00:40So let's get into it.
00:42The first tip I wanted to talk about today is taking more movement breaks, not just exercise.
00:49So we all know that exercise is great and many of us aim to exercise between 30 minutes
00:54to an hour every day.
00:56And while that is good to get that activity, if you're just exercising for that portion
01:02of the day and you're not really moving that much the rest of the day, you're not getting
01:07enough movement.
01:09And I've found that the days when I go for a walk and even if it's a longer walk but
01:15if I sit the entire day for the rest of the day, I don't feel really great.
01:20So what's really important is to get movement breaks throughout the day.
01:27Exercise is great but you also need that additional movement just to move your body, get the circulation
01:33going.
01:34On average, an office worker sits about 10 to 15 hours a day and that's a lot of sitting.
01:40So even if you get that workout in the morning before you go to the office, if you're sitting
01:45for the rest of the day, that sitting is not doing your body any good.
01:50The problem with so much sitting is that it raises your risk of certain diseases such
01:54as heart disease, stroke.
01:56I'm going to leave a few links in the description in case you're interested in understanding
02:00more about the science behind what sitting can do.
02:04But needless to say, it's not a great thing to be sitting for so long.
02:08So what can you do that's simple and easy and allows you to get that movement throughout
02:13the day?
02:14So what I find helps me the most is putting on a pair of comfortable shoes that I can
02:19wear throughout the day.
02:20Because if I don't have comfortable shoes or if I'm at home and I'm in my slippers,
02:25I won't be able to really walk around too much.
02:28So I put on a pair of comfortable shoes and then I make sure that every hour I'm taking
02:34a break.
02:35Go to the kitchen, grab some water, get some movement.
02:39Get a few steps.
02:40I wear a Fitbit, you don't have to, but the Fitbit reminds me every hour to take 250 steps
02:46and it's really not a lot.
02:48250 steps per hour is not a lot.
02:51It's something that's definitely doable.
02:53But sometimes you just need that reminder.
02:55So if you don't have a Fitbit, maybe put a reminder on your phone that reminds you every
03:00hour to get a little bit of movement.
03:03And I find that the days I get enough movement every hour, now mind you, it doesn't happen
03:08every single hour.
03:09I would say it happens every hour to two hours.
03:14It really helps.
03:15If I don't get that movement and I'm sitting for multiple hours, I don't feel my best.
03:22So I definitely think that it can make a big difference to move around every hour or so,
03:27or as much as you can if you're starting out.
03:29Start with every couple hours and then bring it to every hour.
03:34Moving on to tip number two, which is to do a brain dump before bed.
03:40And this is for people like me who have a hard time falling asleep.
03:44If you're someone who hits the bed and you're out in 10 minutes, this is not for you.
03:49But if you're someone who keeps thinking, you're thinking about your day, you're thinking
03:53about your to-do list, you're just thinking about things, this is the tip for you.
03:58Before bed, I like to jot down a few items that I want to do or things that are on my
04:05mind.
04:06And once I have written everything down on paper, then at least I feel like I don't have
04:11to store it in my brain and I can give my mind some rest.
04:15And let me tell you, this really works.
04:18The days I do this, the days I make that list before bed, it's so much easier to fall asleep.
04:24If I don't do this, then it takes me far too long to fall asleep.
04:28So if you are having some trouble falling asleep, try this out.
04:33Make a quick list.
04:34It doesn't need to be anything fancy.
04:35Just make a quick list of all the things that you're thinking about.
04:39Just get it down on paper.
04:41Tip number three is to make a new dish every week or every month.
04:46So when it comes to healthy eating, I think one of the best ways to stick to it is to
04:54make things that you enjoy and change up the routine from time to time.
04:59I have gotten into a rut so many times where I start making the same things every single
05:04week, and it kind of gets boring.
05:07And then I no longer want to make those things.
05:09And then I start to bring back some of my unhealthy eating habits.
05:14That's what I found in my experience.
05:16So the best thing that I have found is to try to make something new every week.
05:21It can be something from a cookbook, something from a blog that you've read, anything really.
05:28Just trying out a new recipe.
05:31It's a creative process, which is great for your brain.
05:34And it just brings that joy back to cooking because you're trying new things, you're getting
05:40more variety, you're getting more variety in terms of ingredients as well.
05:45So I think it's a really great habit.
05:48And lately I've been trying to cook with different ingredients.
05:52Ingredients that I wouldn't normally cook with.
05:54For example, cabbage is something that I don't generally cook with.
05:58And a couple weeks ago, I got a whole head of cabbage and I was like, okay, I'm going
06:02to make a lot of different things with this.
06:05And that week I learned quite a few different recipes.
06:09So my suggestion to you is if you do feel that you're getting into a rut, make it a
06:14point to try something new every week or every month if every week is too difficult.
06:19And try new ingredients.
06:20Bring in ingredients that you wouldn't typically use.
06:24And who knows?
06:25You might find a new favorite.
06:27Tip number four is to embrace your inner creativity on a regular basis.
06:33So if you ever look at kids, they're really creative.
06:35They love to paint, draw, sing, dance, all of that stuff.
06:40And it brings them so much joy.
06:44And what I've noticed is as we grow older, we tend to forget about all of those little
06:49things that gave us joy and we don't make time to get in touch with our creative spirit.
06:55The vast majority of us do have a creative side, but we don't make the time for it.
07:00So my suggestion is to try to make it a habit.
07:04It doesn't have to be something you spend lots and lots of time on, especially if you
07:08don't have enough time.
07:10Maybe 15 minutes, 20 minutes a week on a creative habit that you used to love.
07:15I got back into painting a couple years ago.
07:18I found that painting traditionally was never going to work for me because it was just so
07:23difficult to lay out all my paints on my table and I have two cats.
07:28So it's really hard to do any painting around them without them getting into the paint.
07:35So I started painting digitally on an iPad and I found that to be such a game changer.
07:42I always wanted to do art as a regular hobby.
07:45I never got time to do that, but I got an iPad and now it's so much easier to paint.
07:50So find a habit or reacquaint yourself with an old creative habit and find ways to make
07:57it more convenient so that you can bring that habit back to your life and get some joy from
08:03it.
08:04Habit number five is to stay hydrated, but not just with water.
08:09Water is a bit boring.
08:11It's really hard to drink water all day and it's not an exciting habit.
08:17So here's the deal.
08:19You don't have to just get your hydration from water.
08:22You can get it from other things too.
08:24So the first thing you could do is just to have other beverages.
08:27I love to have herbal teas.
08:29I also love to have black teas.
08:31I have the decaffeinated ones, but I will drink my fluid intake in different ways.
08:36So it's not just water.
08:38I also like to have some lemon water.
08:40But if you're not interested in drinking so many fluids throughout the day, you can also
08:46get your hydration from food.
08:49And this is something that a lot of us forget about, that the water in your food also counts.
08:54So you can start to increase your intake of water-rich fruits and veggies.
08:59For example, something like cucumber or watermelon.
09:03Those are really high in water and they can count towards your hydration levels.
09:09So try to eat more foods like that.
09:11For example, if you're having a snack in the afternoon, it could be something like cucumber
09:15and carrots with some hummus.
09:17And that way you're getting some water intake too.
09:21The other thing that you could do as well is having soups.
09:24I think it's far more fun to drink a soup and far more interesting than to have a glass
09:29of water.
09:30And if you are struggling to hydrate, this is a great thing that you could do before
09:34a meal.
09:36Have a little bit of soup while you're cooking dinner.
09:38That's a great way to get your water intake up.
09:42So make it fun and make it something that's more sustainable.
09:45Putting down a habit on your list, drink more water, is just really not that fun.
09:50So make it fun by trying out different things.
09:52You can also try out different natural flavored waters.
09:55For example, you could make a spa water.
09:58There's plenty of recipes, but cucumber slices, some ginger, or something like lemon in your
10:04water.
10:05Whatever makes your water more exciting for you so that you're actually going to drink
10:09more of it, just do that.
10:11When it comes to lasting habits, you have to make them exciting.
10:14You have to make them fun, something that you actually want to do.
10:19That's all for today.
10:20If you enjoyed this video and you learned something new, please do give it a thumbs
10:23up and don't forget to subscribe.
10:25We'll see you in the next video.
10:27Bye!