015: Top 12 Habits for Health and Well-being

Last week you learned about what habits are, why they are so important, and how to properly create new habits. This week I am back to share my top 12 habits for health and well-being that can make a big difference in your life. So, let’s explore them.

Resources mentioned:

12 Healthy Habits Cheat Sheet – My top 12 habits with clear, actionable examples on how to incorporate them into your daily routine 

Brand-new Commit to Change mini-course with special podcast listeners’ discount

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Much love,

Biggi Fraley
The Arthritis Coach


[0:07] Last week you learned about what habit are, why they’re so important, and how to properly create new habits.
This week, I’m back to share my top 12 habits for health and well-being that can make a big difference in your life. So, let’s explore them!

[0:28] Music.

[0:36] Hi my name is Biggi Fraley I’m The Arthritis Coach, and before we get started on the 12 habits, I wanted to share some fabulous news with you.
Just last week I put the finishing touches on my new mini-course called “Commit to Change,” just in time for your New Year’s resolution.
If you’re planning on setting any goals for the new year, and/or, hopefully, create new healthy habits, this course is for you.
You see, unless you have clarity about what you really want,
what obstacles will stand in your way, and what daily actions you will need to take and are fully committed to making the changes required,
you will not succeed.
Now, I will be telling you more about the course over the next few weeks, but if you like getting ahead of the game, it is available right now,

[1:38] with a big discount and appreciation for you, my podcast listeners.
Simply visit https://biggifraley.com/ctcpodcast, ctc as in Commit to Change podcast one word ctcpodcast.
I have also added this link to the show notes and when you click on it,
your discount will automatically be applied. Just go to https://biggifraley.com/ctcpodcast.
And now, let’s explore my favorite healthy habits starting with number one: Be in the present moment.
You may have heard about living in the present moment a million times. It might sound woo-woo, but it’s really a great way to create new habits for your optimal health and well-being. Why?
Well, here is why. Being in the present moment is a gift.
When you live in the present moment your past is not invited into the room, it’s gone over and done with, and it has no power over you or your present.
When you invite your present moment to take the stage, you also alleviated worried and concern about the future.

[3:03] Practice gratitude daily.
We have so much to be grateful for, and to be upset about. It’s called life. There are upswings and downswings. It’s all in the way we look at these events, though.
When you create a new habit, and yes, it’s a habit, of gratitude you create a new habit that works for you and your life.
Gratitude is a practice and is one of the top habits for health and well-being.

[3:38] Begin your gratitude practice the moment you open your eyes in the morning. It’s so easy to focus on how grumpy, tired, and not ready for another day of work you are. However,
when you open your eyes and are grateful for another opportunity of a new day, then you begin to move into your healthiest and highest state of well-being
on all levels.
Well-being, of course, means your physical health is intact. However, it also means you’re well in mind and spirit.
Take a look around and see any small thing to be grateful for, even if it’s coffee. Think about a world where coffee becomes extinct.
Sounds outlandish, but the point is clear. There’s so much to be grateful for, from the coffee we drink, to the air that we breathe.
Take some time and get into the practice of gratitude. Have quiet moments each day.

[4:44] We all have such busy lives, but it is essential to quiet our minds daily.
Take a few moments each day to just be quiet and still.
If you have to go to the park or step into your car for a few minutes of quiet during lunch break, then you can choose to do so.
If you want a few moments of quiet to begin your day with then do this, if it works for you.
Many people like to end their day with a few moments of quiet as well.
No matter what time or place you choose, make certain to create a new habit of getting quiet and still daily.

[5:29] It’s in those moments of quiet and of stillness, where you find all you need to know. Answers to things you’re not thinking about come to you.
Did you ever go look for your lost keys and wound up finding something else completely unrelated? This is similar to how being still works. When you’re not focusing on something,
the answer sometimes becomes apparent. Smile and laugh.
If a focus on health and well-being is your goal, then smiling and laughing are two of the best habits you can create for yourself.
If you have to, put “laugh out loud” on your daily to-do list.
You won’t be sorry! Laughing and smiling release endorphins, which are also known as feel-good hormones, and decrease the release of cortisol.
Cortisol is a damaging stress-released chemical. If you want less cortisol and more endorphins, then it’s important to laugh out loud at least once per day.

[6:38] Find things to smile about. It’s not that hard.
Watch a funny video or movie, or find and read a joke online. Laughing and smiling daily are great habits to learn.

[6:53] Practice one act of loving kindness to self daily.
What does improving your health and well-being have to do with being kind to yourself? A lot.
We all have a tendency to give up our power and turn our happiness over to the care of others.
We wait for love, adoration, attention, and affection. However, what we don’t realize is that our well-being and health
are our responsibilities. In order to have a healthy and fit spiritual and physical life,
you need to pay attention to yourself once in awhile too.
It’s okay to love and nurture yourself. You don’t have to give all of your power away to others, like your family, friends, or colleagues. You can nourish and treat yourself kindly.
Take a moment to be kind to yourself and really think about what you appreciate about yourself.
It only takes a minute. Are you resourceful, kind, or loyal?
What’s your best quality? Take a minute to acknowledge yourself, and own it. It’s not being conceited, it’s being self-loving.

[8:10] Practice one act of loving kindness to someone else daily.
Once you get in the habit and practice of being kind to yourself you will come to understand how important kindness is to overall health and well-being.
We all need kindness, each and every one of us.
Get into the practice of being kind to yourself and then make that an extended part of who you are and how you show up in the world.
Being kind to someone daily doesn’t have to be elaborate or difficult either. It only takes a minute, even if you just hold the door open for someone. How about that smile we discussed earlier?
Remember, smiling releases endorphins and when you smile at someone, they can smile back at you, causing lots of feel-good hormones being released on both, the giving and receiving end.
Smiling takes a brief second but can change someone’s day.
Knowing you had an impact on someone can increase your happiness, health, and well-being, as well as theirs. That’s a win-win situation.

[9:25] Practice passion. Do one little thing everyday you feel passionate about.
It doesn’t have to be this grand scheme which reaches the masses. A small goal toward a bigger goal that makes your heart sing
is perfectly fine. Something that makes you jump out of bed every morning.

[9:49] You may want to simply write your thoughts in a journal, or you may want to create a business plan for that new business idea you had last night.
It may even mean making that phone call to schedule lessons for that musical instrument you’ve always wanted to learn.
Whatever you have passion for, it’s time to get up and jump up for joy and practice passion daily. Pick one way to nourish your body, mind, and spirit daily.
Whether it’s a cat nap or vitamin or walk around the block,
take time to nourish your body, mind, and spirit. If you want to simplify this exercise even further, take turns picking just one category such as body, mind, or spirit.
From there take time to nourish that one area. Get some exercise if you choose body, or get the same amount of rest every night.
If listening to music soothes your soul, then go with that.
Either on your way to work, or on your way home, or at night before bed, say a prayer of thanks, in order to lift your health, well-being, and your spirit.

[11:09] Learn how to delegate, say no, and how to prioritize.
One of the fastest tracks to improve your health and well-being is in creating good time management habits. When your time and your schedule are scattered, so are you.

[11:27] Communication is vital to your well-being too, because when you hold things in or stuff them down you become ill.
It may manifest itself in the form of a sore throat or another type of illness, but it will manifest itself one way or another.
Asking for help is one form of communication which will help you move forward in improving your health and well-being.
Delegating tasks is another.
Saying no when you know you’re unable to complete a request, is another helpful way to keep your time management skills sharp.

[12:08] Practice the habit of letting go.

[12:11] There’s a lot of talk around the concept of “Letting Go.” You may hear people say: “Just let go!” It’s not as simple as that. Letting go is a practice and it takes time.
You need to practice letting go before it becomes a true habit.
If you are someone who overreacts, take on the practice of holding space for a minute or two.
Take a moment to regain your composure and step away from the situation for moment.
In stepping back for just a moment, you are actually taking on the practice of Letting Go. You may not see this right away, but in essence, by not reacting you take on letting go.
The more you practice this, the easier it will become to let go of things more quickly and with more ease and grace.
The more you live in flow of ease and grace, the better your health and well-being will be.

[13:14] Connect with others. What does connecting with others have to do with being healthy and well?
Just about everything! Scientific studies are showing that loneliness can be the cause of disease and depression.
It makes sense. If you feel lonely and in need of connection with others, there are plenty of ways to achieve that goal.
Remember, your health and well-being are dependent on connection with other people in your life. There are plenty of groups, both social and support-wise, which can fulfill your every desire.
There are sports teams, clubs, events, volunteer opportunities, and book clubs, just to name a few.
Don’t allow any more time to pass if you feel the need to connect with others. There are many health benefits to volunteering. You get a search of positive feelings when you volunteer.
Giving back also means gaining.
You gain a sense of pride, purpose, and usefulness, and it will show all as you radiate health and wellness to those around you.
You may be surprised at how many people will ask you if you got a new haircut, or if something else is different about you.

[14:35] Practice the art of momentum.
Do one thing everyday that moves you forward in some way, whether it is a financial goal, a relationship goal, or a health and fitness goal, in order to create the habit of momentum.
What is momentum? Well, momentum is two things. First, momentum is taking one action step each day to move you forward in your life’s goals.
It doesn’t have to be a big, mountain-moving event, it just has to be an action step.
It does not matter if the action step is big or small.

[15:17] Secondly, momentum is being enthusiastic about what you’re doing.
If you’re not enthusiastic, then no one else will be enthusiastic either. In order to keep momentum going, you need to be enthusiastic.
Even if you’re not feeling it in the moment,
take it on anyway, get encouraged, get inspired, and get motivated. Just keep the ball rolling.
When you take on the practice of these 12 daily habits, don’t be surprised if you notice new habits forming with ease and grace.
While it may take some time to become second nature, if you practice these daily, you will reap the results and the rewards.

[16:05] Now, I know this has been a lot of information to absorb. So, I prepared the 12 Healthy Habits Cheat Sheet for you, that not only list my top 12 habits, but gives you clear,
actionable examples on how to incorporate them into your daily routine.
Make sure to grab your copy at https://biggifraley.com/12habits. That’s 1, 2, habits. And, don’t forget to check out the new Commit to Change course as well at https://biggifraley.com/ctcpodcast. You will find all links in the show notes.
Excuse me. And, as always, thank you for listening!
If you enjoyed the show, please, do share it on your favorite social media outlets, and join me next week for the latest episode of The Arthritis Coach podcast, available
every Wednesday morning at 4 a.m. Pacific on your favorite podcast channel.
I look forward to talking to you next week! Bye, bye.


About the Author

Leveraging her 40+ years in health & fitness as well as the latest biohacking and longevity breakthroughs, Peak Performance Coach, Biggi Fraley, helps you remain healthy, fit, and active so that you can age gracefully, stay independent, and embark on exciting new chapters in life.