The 7 inspiring wellness tips you need to increase your effectiveness forever

Dec 13, 2019 by Matt Dixon

If you are like me, you have so much that you want to accomplish. There are not enough hours in the day to get everything done. Maximizing your output each day is the only way to come close.

Here are 7 tips on how to do that.


Get More Sleep

Let's face it, you probably aren't getting enough sleep. Some people may say that they only need 4 hours of sleep. Most of us need at least 7 to 8 hours of sleep. Establish a night-time routine and schedule yourself enough time to get the rest your body needs.

Some tips for getting that sleep:

  • No screens (TV, phone, computer, and the like) at least an hour before bed
  • Drink warm herbal tea
  • Stay away from caffeine at least 6 hours before bedtime
  • Get up the same time every day, not just weekdays

Drink Lots of Water

Water is good. We happen to have tremendous water. If you don't like your water, invest in a high-quality water filter. Buying bottled water is expensive and has other repercussions. As far as the amount of water, you should be drinking at least one ounce of water for every 2 pounds of body weight each day. If you weigh 100 pounds, that's 50 ounces or a little over 8 cups. Since it is so dry here in Colorado, I drink more than that. I'm probably closer to 1 ounce of water per pound of body weight.

Eat a Little Better

The reason for "a little better" is to be successful, and build on that success. Eventually, we will all be at that perfect diet, but if you're anything like me, it's easier to get there gradually instead of all at once. If I were to tell myself it's only kale and raw almonds, things would get dicey around here. Eat a little bit better today than you did yesterday. Instead of having 3 cans of soda today, have 2. Instead of a cheeseburger and fries, have a cheeseburger with a side salad. Before you know it, cheese curds can no longer tempt you.

This month, we as a family, have made a promise not to eat out at all. I did have a business lunch, but other than that, We have all kept that promise we made to ourselves. Eating out is one area where we can't always control what we eat.

Move Your Body

With all the conveniences we have now, most things can be done from our phones without so much as lifting a finger. We just need our thumbs. Moving your body can be almost anything. If you are on your feet all day at work, you're moving your body. If you work at a computer, you'll need to consciously get up and move your body. I have been getting up an hour earlier and working out each morning. Then I also go for an afternoon walk. In the summer it is much easier; I'll go mountain biking 3 or 4 times per week. Winter is more difficult. Make arrangements to get your body moving even if it's bad weather outside.

Get Outside

Here in Colorado, that is pretty easy to do. Even in the winter, the sun is out most days. Bundle up if you have to, but get outside. I go for a thirty-minute walk at least once a day. There's something about being outside that makes me feel alive. Listening to the sounds around me, or feeling the wind, reminds me that it is a great day.


What I understand about meditation, is that it helps us harness the right hemisphere brain. A lot of our day is spent in the left hemisphere. When we meditate, we can sense the best solution, instead of calculating the best solution. Meditation can help us calm our brains enabling us to truly focus during the day. 

Try it out every day for a week. I think you'll be pleasantly surprised.

Practice Gratitude

Every morning, right after my exercise I list at least 5 things that I am grateful for. What a simple practice, yet it has helped me look for opportunities to be grateful. It could be the sunrise or the fresh baked cookies someone made for you. Just remember to have 5 cookies instead of 6.

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