Small + Keystone Habits = Big Results by Akash Karia

10 power Habits that take 5 minutes per day and guarantee rapid results

One thing leads to another. Habits cause chain reactions. However, habits can be good or destructive in nature. Keystone habits are the ones that once established, will lead to other things in life. The keystone activity could be to take a 5 minute walk. Keystone habits can be very simple indeed. Once established, you will be able to create change in your life with minimal use of willpower. For example, the keystone habit like exercise is very important. It is difficult to institute a new lifestyle. But it is easy to make small changes, like introducing keystone habits in your life. Radical change upfront is difficult to achieve.

Exercise. To many people, there are other priorities as compared to exercise. Research has revealed exercise as a keystone habit. Hopefully, this book will ignite you . Everyone knows the importance of exercising, but few do it. Set small habits. The key is to start small. The human brain likes to think short- term and do things that give us instant pleasure. Small habits multiply instantly. It is like a cycle. The small steps you take now lead to better fitness and blood regulation, which will lead to better mood and increase your chance of exercising. Stickk is an app that leads you to put your money on the line if you do not achieve your goals. Goalmaster is another similar app that is very effective. During the time spent waiting, we can put in some exercise. Do something in the morning and use it as a cue to exercise. Create habits that will stick. Reward yourself once in a while.

If, however, you make a commitment to go jogging for a few minutes a day or add a few sit-ups to your daily routine before bed, then you are far more likely to stick to your decision and to create a habit that offers you long term results. – Akash Karia

Where are you most often waiting for something? Could you implement a few minutes of exercise while you wait? And what kind of exercise would suit those situations? – Akash Karia

Food Journaling. Make food journaling a habit. Recording what you eat makes you more aware of your food intake. It helps to trigger memory. It helps you to recognize consumption patterns as well. With better awareness, you can cut down on the fatty and oily stuff. Spend 30 seconds after a meal to record what you have eaten. Start small and the chance of implementation will be higher. Identify a cue in your routine. Choose a habit as a cue, like drinking coffee in the morning could act as a cue. Make sure your journal is easy to reach. At the end of 30 days, review your journal. Take time to read it also. After reviewing it, take time to read your journal and suggest improvements. Keep healthy snacks in office.

Drink more water. Drink water the first thing in the morning. Your energy levels are affected by the amount of water you consume. Water helps to boost metabolism and flush toxins from our body. It also energizes the body and muscles. With more water, you will be more inclined to exercise further. Lastly, it improves cognitive performance. Drink 1 glass of water every morning. Keep the water near you as well. If you do not like drinking, add lemon juice. Later, extend the habit by bringing a bottle of water along with you wherever you go. A large part of your body is made from water and do consume it. Leave a cup of water by your bedside in the night so that when morning comes, you will drink it.

How to Get a Good Night’s Sleep Tonight? Sleep affects memory, your energy levels and how you can think and remember. Your body is built to get 8 hours of sleep per day. Sleep improves mood, increases exercise, improves memory etc. Also, sleep helps to improve performance and motivation. Learn to create a routine. Go to the bed at the same time every night. Food plays a big part too. Avoid caffeine and sugar late at night. Remove distractions like cellphones, television etc. Light sources will affect your quality of sleep. Temperature also plays a part. Alternatively, you can try meditation. Get at least 8 hours of sleep each night. Monitor your progress over 300 days. Sleep is a keystone habit.

Socialize with Friends. A good night out with friends can recharge you. When you have fun, it actually helps to reduce stress levels. Socializing is linked to better mental and physical health. It is important to socialize on a regular basis. Spend 5 minutes a day talking to a friend. Create a weekly habit of meeting new people. Set small social goals. List out a list of activities you want to partake in. Make a list of friends which you want to be in contact with. Next, learn to create a schedule. Money can buy you time with your loved ones. Your life will start to improve after a while.

How to Cultivate an Attitude of Gratitude? How do you overcome stress? The answer is gratitude. Be thankful of what you have. It is not wrong to be ambitious and to pursue dreams, but it is also important to be grateful for what you have. Grateful people tend to be happier. Being grateful improves sleep quality. Gratitude means giving thanks. Grateful people tend to be more positive as well. Make a conscious decision to be grateful for life. Write down one thing in your gratitude journal each week. Later, decide to be grateful all the time.

Exercise Your Mind. Reading is exercise for the mind and it helps to reduce stress. Also, it increases your level of empathy. It improves your understanding of the world. Also, it helps to improve levels of motivation. Learn to invest in a good book. Bring a book wherever you go. Use your commuting time to read as well. Choose only materials that feels not like work. Reading can help to decrease heart rate etc. Spend at least 5 to 10 minutes a day reading.

Since reading includes meeting characters, being exposed to new scenarios, exploring new places, and creating new experiences, the brain is encouraged to form new neurons. This means the brain is essentially building new muscles, which means your memory improves and your cognitive ability improves. – Akash Karia

Serving Others. We get a surge of joy when we give. Volunteering is another aspect to improve your life. You will feel better about yourself. It will give you a great sense of accomplishment. Volunteering can also combat depression. Set a small goal, like volunteering 15 minutes a month. Choose a cause that you care deeply about. Set aside the time necessary. Schedule an appointment beforehand.

Laughing and Playing Keeps the Doctor Away. We often feel good after exercising. There are benefits associated with laughter. The amount of oxygen also increases. Laughter improves the immune system. Learn to watch funny videos on YouTube. Spend time with your children and play with your pets. Tune in to a comedy channel when you need a perk-up. Make a decision to laugh and play more. Subscribe to channels that provide daily entertainment. Commit 5 minutes of the day to doing something you love.

How to Change Your Financial Destiny? There are apps to track expenditure. Some apps will even show you the category of spending. Review your expenses daily.

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