Here’s a list of 8 quick action tips you can implement that will start upgrading your life today.
Table of Contents
I feel stupid for even typing this because it’s so obvious and cliche. But the truth is not enough men are getting regular exercise.
A good tip is to stop thinking of exercise as work or something you have to do, and just go out and do something fun.
Hit the lake and go kayacking
Go on a hike with friends
Play co-ed or competitive sports
Run a Spartan Race or Tough Mudder
Do Parkour, American Ninja Warrior, or compete in the Cross Fit Games
There’s nothing worse than straight running on a track when you hate running. Exercise doesn’t have to be work and to be honest it shouldn’t. If you love going to the gym and improving your body, it does not work. There’s no need to do anything you dread doing, just go out and have fun.
2) Go Out
This is pretty much the best advice I can ever give you. Go out tonight. No good stories ever happen with “so I decided to just stay home and watch friends.”
Stress is killing us from the inside out every day. Meditation is a quick and easy way to combat this stress.
Meditation doesn’t have to be a hard practice that takes months of dedication like many thinks, and to be honest you can do it anywhere.
1) Just sitting quietly by a pond or stream
Just sitting quietly by a pond or stream is enough to declutter your mind and release tension. Just be aware of all the beauty around you, as you relax, breath, and just be. It takes no skill or practice and can literally turn your mood around.
2) Try walking meditation
Don’t have time to dedicate to sit down to do nothing? You can meditate anywhere 24/7, even while walking.
The key to walking meditation is to just be completely aware of your body and in the present state.
Clear your mind of any thoughts, and just be aware of your present state
Feel the soles of your feet and feel the pressure of each step on the floor. Notice every bodily sensation, even down to your socks rubbing against your skin.
This is best done in nature but can be done anywhere. With practice, you could be walking down the streets of NYC, with a completely zen and quiet mind, while the insanity of wall street goes on around you.
For more a more in-depth look at walking meditation, you can visit Meditation Oasis
If you want to experience the full benefits of meditation it is best to practice daily. Meditating is almost like using new muscles that have been dormant for a while. With time those muscles become strong, and it is easier to incorporate this practice into every aspect of your life.
4) Cut The Crap
You should treat your body like a sports car. If you had a Ferrari Enzo sitting in the garage would you fill it with regular gas and use less than premium oil? If you would your an asshole.
Your body should be no different. You need to fill it with the right stuff for it to run smooth and efficiently. Instead of using regular gas and less than premium oil ( Soda, Cakes, Ice cream, Sugar, etc. ) you should be using premium gas and the top of the line oil ( Water, Good Fats, Complex Carbohydrates, Proteins, Fruits, and vegetables ).
5) Drink More Water
75% of America is chronically dehydrated. Alcohol, coffee, and sugary sodas all contribute to dehydration and these are the main staples of our diet.
Chronic dehydration attributed to disease, depression, headaches, constipation, and fatigue. Our bodies are comprised of 70% water. We need a constant supply to run efficiently.
1) Drink a big glass of water as soon as you wake up
In Japan and among holistic healers it is said that drinking 4 glasses of water upon waking, 45 minutes before your first meal, can actually cure diseases overtime.
Regardless of whether this is true or not, the health benefits are there, and even one glass of water as soon as you wake up can dramatically improve your well being.
2) Drink at least 3 Liters of water daily
For men, it is recommended to drink at least 3 liters of water daily ( or 13 cups ). This is the optimum level, for women the level is 2.2 liters.
6) Stop Caring What People Think
Life is so much better once you stop giving a shit what others think of you. Just be yourself, live your life, and do you.
If you want to dance, then dance. Be the first one out there. People will look up to you for this, instead of looking down to you because you’re too embarrassed of what everyone will think.
Stop caring about whether your going to bother a hot girl by approaching her, and just do it because you want to. She will sense that you do and take what you want, and this is extremely attractive to women.
Don’t limit your life because what other people, with completely separate existences to you think. When your an 80-year-old man the last thing you’re going to regret is doing the things you wanted. It’s the things you never did, because you were too shy, embarrassed, or hesitant, that you will regret.
7) Breathe Deeper
Deep breathing is one of the most unknown benefits out there that has an immediate impact on your health.
Most people today are prone to shallow chest breathing. Do a test on yourself right now. Lie on your back and place an object on your chest and belly. Breath as you would, and if the object on your chest is moving while the object on your stomach remains still you are not breathing correctly. The object on your stomach should be moving up and down as you inhale and exhale.
Shallow breathing has the following negative effects:
It brings upon anxiety
It causes dizziness
It causes numbness
It causes headaches
and much more…
Instead of breathing like this and the majority of stressed people, you should be actively practicing deep breathing. This is also called diaphragmatic breathing, where you breathe deep down into your stomach. The benefits of deep breathing are many, and include:
Bringing clarity to the mind
Detoxifying the lungs
Relieving emotional problems
Strengthening the immune system
And its great for your heart, nervous system, and energy levels
This is such a quick and easy fix there is no reason you shouldn’t implement it into your daily routine. The best part is, you can practice it anywhere. While driving, at work, at home, even running. Eventually, your body will create the memory of this deep breathing and you begin to do it naturally like you do normal shallow breathing. Imagine the benefits you will be receiving from something you won’t even have to concentrate on doing.
Some techniques you can practice for just a few minutes a day are as followed.
1) The 4-second breath
Breath in deep and slow for 4 seconds, bringing air all the way down while pushing your diaphragm out. Hold this breath for a count of 4. Then exhale slowly for 4 seconds while bringing the diaphragm all the way in. Then repeat for 2 – 5 minutes a day.
2) The one-minute breath
This is a little more difficult and obviously is not economical to do during regular life. But it will train your body to be able to breathe deep more easily and naturally.
Breath in deep for a count of 20 seconds. Hold this breath for a full 20 seconds. Exhale, slowly, for a full 20 seconds. Do this 2 – 3 times a day.
At first, you will probably only be able to reach a count of 10 for each section. But with time and practice your breaths will increase until you hit that minute. And when you do your breathing will have already improved so much, you will be reaping the fantastic daily benefits.
Once you have done this practice for a month or more your body will be a natural deep breather. You will be less stressed, your mind will be more clear, and your energy levels will be through the roof. Its a perfect case of huge reward for minimal effort.
8) Stay in the present state
Another life-changing quick fix that millions of people pass by each day. I can sum it up in one picture for you.
This picture says it all. Learn to live in the present, and all your anxieties of the future will fade, and all of your past regrets will disappear.
How can you change your mindset to live in the present?
See above. Meditation is all about staying in the present.
2) Change your awareness
Many people go through life without ever appreciating the moment. They are constantly thinking about what needs to be done, or what they should have done.
Just be where you are, and really be there. Get out of your head and become aware of your surroundings. Feel the wind hitting your body, smell the fresh cut grass, just be completely in the moment.
Happiness is easily found in this state. Most of the time when you feel really good, you are living in the moment and you don’t even realize it. ( At the beach, playing with your dog, etc. ) You can live like this at all times. It just takes mental awareness and practice. The brain is like a muscle and if you work this awareness out daily, it will be your natural state.
These are 8 simple, quick actions, that you can truly upgrade your life today. Most of them are effortless, and some even fun, it’s just all about actually making the change