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Everything You Need to Know for Optimal Living (with sources)

Are you too busy to take care of yourself? Looking for ways to improve your lifestyle? Do you want a jam-packed, scientifically-backed list of practices ranging from short, sweet and simple to long, complex, and challenging?

Take 2 minutes to scan this article and dive deeper into the pieces you're missing from your life to start putting into practice right now. Click the links to learn more about daily, weekly, monthly, seasonal, and annual practice, plus must-have apps and other life-changing. This article is your road map to your best life.

If you love what you read here but you fear failing on your own, consider getting the extra push you need to succeed.

Note: All suggested practices should be discussed with your doctor, psychiatrist, and personal trainer to ensure best practices for your unique body and mind. This is not a paid blog and none of the links to external sites are partneship sites or provided any form of compensation.

4 rooms to tend to (plus one)

Think of your life as having five "rooms" which you inhabit and how much time and energy you put into each one:






This simple reframe will make it quicker and easier to identify what you need.

First Hour Waking Up

You may already be doing some of these daily essentials for you mental, emotional, physical, and spiritual hygiene. Find just one thing that you can start today, right now.

1 liter water of water on wake-up (add pinch of salt/lemon/turmeric/ginger, and/or cayenne, etc. for added hydration and health benefits)

5 minute Read a passage from a spiritual scripture

15 minute mindful meditation

  • MBSR (mindfulness-based stress reduction)

  • PQ (Positive Intelligence)

  • MSC (Mindful Self-Compassion)

  • Abraham-Hicks (Law of Attraction & Manifestation)

20 minute yoga

20 minute walk to program circadian rhythm

  • Set one intention/action for the day

Phone on after your walk

Intermittent fasting 16:8 schedule (e.g., only eating 10a-6p)

Throughout Your Day

2-3 liters water

1 act of kindness for another

2 minute speak gratitude before each meal

2 minute thank/affirm one person

2 minute mindfulness

2 minute mindfulness

2 minute mindfulness

10 minutes vigorous exercise (75-85% max heart rate for your age)