We live in a super busy world. With work deadlines, never-ending to-do lists and overflowing laundry baskets to contend with, as well as making time to see your friends and attempting to schedule in enough time to visit the gym, it’s no wonder we all feel a bit, well, knackered. But if you notice you are tired in the morning despite a good night’s sleep or find yourself gulping back the coffee just to get through the day, it could be time to make some changes.
We get it – with so much to juggle, it can be difficult to put your health and wellbeing first. But if one of your 2020 resolutions was to start focusing more on self-care, read on to discover our five easy and sustainable ways to incorporate health and wellbeing into your everyday life – including taking part in health and wellness market research with us!
1. Make time to meditate
Meditation has an incredible number of benefits to your health. From lowering blood pressure, reducing anxiety, and even helping you to sleep more soundly, meditation is an all-round wellbeing winner and one of our top health hacks. And best of all? It only takes 10 minutes per day! Try and get into the habit of meditating in the morning: research has found that a shocking 90% of people check their phones within the first hour of waking up – which not only harms your circadian rhythm by exposing your eyes and skin to artificial blue light instead of sunlight, but it also puts the brain into an immediate stressed state as you start scrolling through emails and mentally putting together to-do lists.
Instead, set aside 10 minutes at the beginning of the day to set your intentions for that day, practising gratitude and fueling your mind, body and soul. If you’re struggling to get started, there are plenty of meditation apps to help you switch off and tune in. We love the Calm app, with over 100 guided meditations designed to lower stress levels, reduce anxiety and improve your sleep as well as physical stretches and exercises to help you get rid of tension – which sounds like a pretty good way to start the day to us!
2. Be more social
Being more social is another proven way to make you feel happier. In fact, socialising has a number of benefits to your physical and mental health. For starters, did you know that those with more social support tend to live longer? Or that regularly socialising can lower your chances of dementia? And that social engagement is associated with a stronger immune system, too? Of course, there are plenty of mental health benefits linked to socialising as well, with interaction with others helping to reduce feelings of depression and boosting wellbeing.
The good news is there are a number of super fun ways to get out there and meet new people. Why not sign up to a dance class or join a book club so you can make new friends whilst doing something you love at the same time? Alternatively, another fab way to meet new people is to take part in market research. At Angelfish, we’re always working on fun health and wellness market research projects, often with big brands. It’s a great way to try something different, meet new people and get paid to have your say! Sound good? Simply sign up here to find out more!
3. Get outside
Did you know that spending time outdoors is directly associated with greater vitality? In fact, fresh air can do wonders for health and wellbeing – and can give you the energy you need to get through the day without the help of coffee! Most of us are guilty of not getting enough fresh air, which can have a really negative impact on our circadian rhythms, leading to brain damage, metabolism damage and sleep complications, to name but a few (eek!). We wake up before the sun, spend the day inside and are exposed to blue light from our screens all day before heading home to slob out in front of the TV.
But luckily, the solution is simple! Try and get outside three times a day during the morning, midday and within two hours of sunset. The light frequency from the sun at these times will activate the energy cells in your body, elevating your mood, boosting metabolism, decreasing the stress hormone cortisol and combating insomnia. It could be as easy as walking or cycling to work – see, we told you it was simple!
4. Put down your phone and do something different
We are officially slaves to our smartphones. There are 3.5 billion smartphone owners in the world, with the average smartphone user touching their phone a whopping 2,617 times a day – it’s no wonder 60% of smartphone users admit to being addicted to their phones. But a digital detox – that’s a whole 24 hours with no phone, computer, internet, anything – is like a magical cure for an instantly happier and healthier life. From improving your posture to curing insomnia and making you more creative to boosting your self-esteem (let’s face it, there’s nothing like a bit of social media comparison to get you feeling down), stepping away from your phone is one of the best things you can do for your health and wellbeing.
Worried about what to do without your phone? Go for a bike ride, play some board games, have a picnic, visit a museum, bake a cake, do a cookery class, or finally get started on that book you’ve been meaning to read; there are so many fun things to do that don’t rely on a screen! And if you really fancy trying something different, how about taking part in market research? Paid market research studies with Angelfish are a great way to do something different, meet like-minded people and have fun whilst making a difference. Find out more here.
5. A healthy body = a healthy mind
This one is pretty obvious, but it’s so important it’s still worth a mention. Love it or loathe it, exercise is essential for boosting your mood and living a healthy, well-balanced life. If the thought of the treadmill fills you with dread, you’re not alone – but with so many options out there today, it’s about choosing the right type of exercise for you. From yoga to Zumba and pilates to pole fitness, there are a number of different ways to get moving and get those endorphins pumping.
What’s more, with apps such as FIIT, Freeletics and Daily Yoga, you no longer have to pay for expensive classes or pricey gym memberships and can instead fit exercise in around your life. If that all seems too much, simply try and increase your steps and take the stairs instead of the lift. It’s all about making small life changes that add up to make a big difference.
This may sound like a lot of changes, but…
By incorporating these into your routine step by step, you’ll be well on your way to a healthy lifestyle in no time. In fact, studies suggest that it takes approximately 66 days on average before a new habit becomes second nature – so set a date in your calendar for 66 days time, and see how far you’ve come when you reach it!
Market research with Angelfish
Fancy getting out there, meeting new people and doing something a bit different? Get paid to share your thoughts and opinions with exciting market research sessions with Angelfish. From being paid to go shopping (yes, really!) to health and wellness market research, we’re lucky enough to work with some of the world’s biggest brands on a number of super fun projects. Sound good? Simply register here to take part!