How to create habits that actually last
Elevate your life with 5 game-changing habits for better health and productivity.
The weekly scoop with Kaya, co-founder of beeya
5 habits that will change your life
In the New York Times best-seller, Atomic Habits, James Clear explains that we are a product of our habits. When it comes to great health, our daily habits are everything. One night out, one greasy meal, and one day of skipping breakfast won’t break your health. But skipping meals daily, eating processed foods daily, and staying up late night and after night can lead to poor health long term.
I used to hate routine and sticking to habits until I discovered the freedom that comes with predictable patterns. Setting up 5 consistent habits daily means less decision fatigue, more energy, and more time to do what we love. Today I want to share 5 habits that have made a significant impact on my mental clarity and overall health.
1. Start the day with a seed cycling smoothie. Breakfast is the most important meal of the day, and in the world of optimal hormonal health, an ideal breakfast has a combination of protein, fat, and fiber. My seed cycling smoothie is the same every day: beeya seeds, avocado, frozen berries, and protein powder. This way I know I’m starting the day off with something to support my hormones, regulate my cycle, and keep me satiated throughout the morning.
2. Planning and coffee. One stand out tip from Atomic Habits is the idea of habit stacking and making your habits attractive. I know that I need to plan my day and write my to-do list every morning because it makes my day more productive. I also know that I love my morning coffee. I pair my delicious morning coffee with a planning session and this way I get to do something that is important for productivity with something that I deeply enjoy.
3. 9:00 am workout. Now that my daughter is in daycare I’ve been lucky enough to stick to a workout routine. As soon as I drop her off, I head to my favorite barre class before I start work for the day. I don’t even think about it anymore. I book classes before the week starts and mark it in my calendar. As we know, movement is a huge predictor of longevity.
4. Read a chapter of my book. Lifelong learning is so important to me. When we stop learning, our brains drastically decline. Learning can take so many forms, but for me, it’s reading. I commit to reading a chapter of a book every night before bed. It’s a nice way to wind down and end the day on a positive note. Other ideas include 30 minutes of learning a new language or doing a puzzle.
5. Pick a bedtime and stick to it. This is one of the most important things you can do for happy hormones and better health. Our circadian rhythm thrives on routine. When we pick a bedtime and stick to it, we’re likely to get better, deeper, more restful sleep. My ideal bedtime is 9:30 pm and my ideal wake time is 5:30-6:00 am. I rarely stray from this pattern, and it’s helped to reduce anxiety, keeping me energized and motivated to stick to my other healthy habits. When I do stay out too late or skimp on sleep, I’m more likely to make poor food choices, over caffeinate, and eat way too much sugar.
These are five habits that have made a significant difference in my life. What is one habit you can implement today to make your days count?