by Michael Plank
Move
Do 20 lunge steps (10 per leg) once each day. As we’ve said over the last few weeks, bodyweight movements are simple to perform and help build both strength and stamina. Lunges are also great for improving balance. If 20 is too easy, do more. If it’s too hard, do fewer. As always, something is better than nothing.
Eat
Use smaller plates. A phenomenon called “Unit Bias” suggests that we are pre-disposed, especially with eating, to consume one of something. If there’s a basket of 1-ounce bags of chips, we’ll probably have one bag. If there’s a basket of 4-ounce bags of chips, we probably won’t have 1/4 of a bag… we’ll probably have one bag. It’ll just be four times as much. Simply using smaller plates at meal times will likely decrease your overall calorie consumption and prevent overeating.
Sleep
Limit caffeine intake in the afternoon. A study in The Journal of Clinical Sleep Medicine shows that consuming caffeine even 6 hours before bed can disrupt sleep quality and duration.
Manage
Spend 5 minutes journaling about what you’re thankful for. Research in Psychological Science found that gratitude journaling can boost mental well-being and reduce stress.