With the new year right on the horizon, you might find yourself taking stock of the year just passed. 2020 has been a year like no other. We’ve dealt with stresses and anxieties that we’ve never experienced before, while also facing new challenges that perhaps derailed many of the plans or resolutions we set back in January.
Do you feel like you haven’t made any big progress or growth this year?
Maybe you’re a little frustrated that you haven’t achieved all your goals?
Are you hoping to make more positive changes in 2021?
The new year brings 365 days of new opportunities. And the great news is that you don’t need to make a huge, life-altering resolution to see progress and achieve positive growth. Real transformation happens in the micro actions we take. By simply improving just 1% of your daily habits, in 365 days, this 1% will have grown exponentially.
We’ve rounded up a list of small and realistic resolutions that you can easily implement into your daily life to improve your health, wellbeing and mindset throughout next year. Let’s make 2021 your happiest, healthiest and most productive year yet!
1. Make your bed every morning
Let’s start with the easiest productivity hack of all. There’s a reason why this simple act continually pops up in the daily habits of the world’s most successful people. By completing the simple task of making your bed in the morning, you will put your brain into a productive mindset for day and the consequential sense of accomplishment will trigger the release of feel-good dopamine.
2. Go to bed 1 hour earlier
It’s no secret that sleep works serious wonders on your health. While you rest, your body and mind get to work repairing cells, restoring energy and undertaking a whole host of vital biological processes to ensure your overall health. If you’re not getting enough sleep, 2021 is your year to prioritize a better sleep schedule and commit to going to bed an hour earlier than usual. Your body thrives on a consistent sleep pattern so aim to go to bed and wake up at the same time every day. It won’t be long before you start noticing the major impact this will have on your quality of sleep and energy levels.
3. Make space for a moment of stillness every day
Does your life feel a chaotic blur of work, study, family and social commitments? Being constantly busy, and in turn, constantly stressed, is damaging to both your mental and physical health. It’s important that you allow yourself some time every day to slow down and simply enjoy the stillness. While we’d all love to be the picture of zen and meditate for 20 minutes every day, that’s not a realistic goal for most people. Start with a minute or two of simple breathing exercises each day – the best part is, this can be done while you’re on the train or bus, waiting for the elevator or even at your desk.
4. Get a handle on your stress
In our busy modern society, chronic stress is more common than ever before. Not only is stress incredibly harmful to your physical and mental health, but it can also have a detrimental impact on your relationships and lifestyle choices. This is why effectively managing your daily stress is so important. Aside from relaxation techniques, another easy way to help your body manage its stress response is to harness the power of adaptogens, such as Reishi (found in our IMMUNITY coffee elixir) which helps to ease the central nervous system, or Cordyceps (found in our ENERGY coffee elixir) which supports your body’s ability to deal with physical and mental stress by reducing fatigue.
5. Drink 2L of water per day
If you’re not already drinking at least 2L of water every day, make that your number one health resolution for 2021. Water is essential for the proper functioning of our brain and all of our internal systems. Likewise, maintaining proper hydration levels is crucial for warding off the symptoms of dehydration, such as fatigue, sluggishness and lethargy. Drink up!
6. Spend at least 30 minutes outside every day
There’s a lot to be said for the simple combination of fresh air and sunshine – and if you can add some green space or nature into that mix, even better! Not only does time spent outdoors reduce our stress levels and gives us a mood-boosting serotonin kick, it also nourishes our body with vitamin D, which is essential for bone health and skin health. Feel like you’re constantly stuck inside the office and don’t have the time to get outside during the day? Our BEAUTY coffee elixir is infused with vitamin D-rich Tremella, providing you with a quick and convenient vitamin D hit everyday.
7. Walk for at least 30 minutes every day
If you’re working in a sedentary, 9-to-5 office job, it’s likely that some days you may not walk any further from your desk to the coffee machine and back again. One of the easiest ways to improve your overall health and fitness is to start walking a little bit more each day. Research shows that 30 minutes of brisk walking can increase cardiovascular fitness, strengthen bones and muscles, reduce excess body fat, and improve endurance. So, what are you waiting for? Get those steps up!
8. Level up your work environment with a standing desk
Have your back, neck and shoulders suffered from working long hours, sitting at a desk? Humans weren’t designed to sit all day; our bodies were made to stand up and move. While your work may see you spending a lot of your day at a desk, you can combat the ill effects of sitting too much with a standing desk. Start by standing for 1-2 hours at a time, followed by an hour of sitting, and gradually build up your standing time during the day. Over time, your legs, core and back muscles will gain significantly more functional strength and stability. You’ll likely notice an improvement in your overall posture too!
9. Sanitize your phone at least once a week
Seriously. Our phones are a breeding ground for bacteria – in fact, they can carry about 10 times as much bacteria as most toilet seats… and we constantly touch them and put them near our face! Sanitizing your phone regularly is a very simple habit that can help you safeguard against unwanted germs and protect your health in 2021. Opt for disinfectant wipes that don’t contain bleach so they are safe to use on your smartphone.
10. Cut down your daily screen time by 1 hour
On the topic of smartphones, there’s no doubt we could all do with a little less screen time. So, why not commit to a screen-free hour before bed in 2021? Not only will this help you achieve better quality of sleep, it will also give you an extra hour to switch off from the demands of the day, read, listen to a podcast or simply be present with your partner or family.
11. Stretch it out
You could also use that extra hour before bed to start a gentle stretch routine to help relax your muscles and your mind. Whether you spend your day on your feet or hunched over a desk, every body can benefit from stretching daily. Not only does stretching help to improve overall mobility and flexibility, it also helps to prevent injuries and release tension. It’s a simple daily habit that will change your life, inside and out.
12. Get more out of your morning coffee
Most of us love starting our day with a cup of coffee, but did you know this simple morning ritual could offer you so much more than a caffeine kick? If you begin the daily habit of adding functional mushrooms to your morning coffee, your body will reap major health rewards, such as increased energy levels, reduced fatigue, increased cognitive function and mental clarity and immunity and hormonal support. How? By leveraging the natural intelligence and power of adaptogens and neuro-nutrients.
Our pre-mixed coffee elixirs make it easy for your to harness the plant-based power of functional mushrooms in your morning coffee. Start today and a year from now, this easy daily habit will have completely transformed your health and mind.
13. Eat more whole foods
One of the simplest and most sustainable ways to improve your overall health is to eat more whole foods – that is, foods which are unprocessed and unrefined, such as vegetables, fruits, whole grains, legumes, nuts and seeds. Whole foods are packed with all the essential vitamins and nutrients your body needs to thrive, and research shows that a whole foods-based diet may decrease your risk of type 2 diabetes and reduce your risk of heart disease and obesity. Start by swapping out a few processed foods in your diet for whole food options, such as switching from snacking on potato crisps to raw, unsalted nuts.
14. Cook more food at home
With the abundance of food delivery apps and takeout options right at your fingertips, the temptation to order in for every meal is pretty hard to resist. However, it’s important to remember that even the takeout options that are marketed as “healthy” are often laced with hidden sugars and unhealthy fats. One simple way to improve your diet in 2021 is to cook more meals at home. You’ll have complete control over what’s included in your meal, how it’s cooked and your serving size. While there’s nothing wrong with takeout or dining out in moderation, try to set a limit of only once or twice per week.
15. Eat at least 2 plant-based dinners each week
You’ve heard of meat-free Monday, right? Well, 2021 is your year to up the ante and commit to at least 2 meat-free nights per week. The range of delicious plant-based recipes available for free online has exploded in the last few years, so you’ll never be short of inspiration! Not only is reducing your meat consumption and upping your vegetable intake great for your health, it’s also great for the planet. Eating more plant-based meals is a simple step you can take towards reducing your carbon footprint in 2021.
16. Aim for at least 4 alcohol-free nights per week
While a few alcoholic drinks every now and then can definitely fit into a balanced lifestyle, drinking too much alcohol can have a detrimental effect on your body. To keep your health goals on track in 2021, try to limit your alcohol consumption to weekends only and commit to 4 alcohol-free nights per week.
17. Support your immune system
While there is no magic cure-all to fight off unwanted illnesses and diseases, there are certain steps you can take each day to help strengthen your immune system and support your overall health. Eating a nutrient-dense diet filled with vegetables, fruits, whole grains, healthy fats and lean protein is one of the best ways to support your immune system. You can also give your body a daily immunity-boosting kick with Reishi, a mushroom extract (found in our IMMUNITY coffee elixir) which has been used in traditional Chinese medicine for thousands of years to strengthen the immune system. Thanks to its abundance of polysaccharides, antioxidants and beta-glucans, Reishi helps to support proper immune function and act as a defence mechanism against pathogens, viruses and bacteria.
18. Practice gratitude daily
Research has found that gratitude can improve your mental health and encourage a more positive and resilient mindset. One of simplest ways to start practising more gratitude is to think of or write down 3 things you’re thankful for every night before you fall asleep. It could be something specific that happened during the day, such as nailing a presentation at work, or something general, such as the love and support of your friends and family. Over time, you’ll find the practise of gratitude will flow more freely throughout all areas of your life, promoting more positivity and mindfulness.
19. Create a monthly budget (and stick to it!)
Money is one of the main causes of stress in the average person, but there are plenty of ways you can start feeling more in control of your finances in 2021. Creating a monthly budget to track your income, expenses and bills is key to keeping your finances in check and living within your means. Make 2021 the year that you pay down your debt, save more money and start easing unnecessary financial stress in your life.
20. Improve your focus and concentration
Do you struggle to stay focused during the day? Do you often feel like your mind is racing a million miles an hour? Or maybe your concentration is constantly clouded by brain fog? If you want to improve your focus and productivity in 2021, our MIND coffee elixir can give you the extra help your brain needs to fight the fuzz and gain more clarity. How? Well it’s all thanks to Lions Mane, a natural plant-based nootropic that has been found to significantly boost the cognitive function of the brain, helping to boost your memory and concentration.
Your new secret weapon for a healthy and productive 2021
Our delicious range of coffee elixirs are the easiest and most life-altering healthy habit you can start in 2021! Pre-made, pre-mixed and packed with plant-based benefits, Beams coffee provides you with a simple way to harness the power of adaptogens, antioxidants and neuro-nutrients every day.