The four best times of day to meditate are first thing in the morning, whenever you’re stressed out, on your lunch break, or at the end of your workday. [5] X Research source Meditating right before bedtime is not recommended, as you are more likely to relax into sleep. With meditation, you want to ensure that you remain fully awake. [6] X Research source
Interestingly, yoga prevents shrinking mainly in the left hemisphere of the brain, which is associated with positive emotions such as joy and happiness. [8] X Research source Along with meditating, yoga will also help you be more present — or “mindful” — in your everyday life. [9] X Research source
Studies recommend at least 150 minutes per week of moderate aerobic activity such as brisk walking, or 75 minutes each week of vigorous activity such as jogging. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Choose something you enjoy — if you hate running, don’t force yourself to run three times a week; swim or join an exercise class or sports club instead. Be realistic about how often you can exercise. If you know you can’t do 30 minutes of walking each day, 5 days a week, break it into smaller increments of 10 minutes here and there. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you are meditating daily, doing yoga, and exercising regularly, you should find it less difficult to sleep at night. Give yourself at least 30 minutes at the end of the day to wind down before sleeping. Lie in bed and spend 20 minutes on progressive muscle relaxation, or read a book. Avoid looking at screens (computer, TV, phone, tablet) before bed. [16] X Research source When you sleep, your brain consolidates information into your long-term memory bank. When you aren’t getting enough sleep, it affects your brain’s ability to do this, and your memory suffers. [17] X Research source [18] X Research source
You don’t have to do everything at once. Start with small things like keeping your keys in a tray or hook by the door, or making a commitment to always putting away your coat, shoes, and bag the moment you get home. If you have a lot to do, making a to-do list will help quiet your mind and keep you on track.
If you don’t have any friends/family or are living far away from your friends/family, consider joining a club or online community, or calling your friends/family using an online video chat program.
Watch comedic films or YouTube videos, share jokes with friends, attend a stand-up comedy show — do things that make you laugh on a regular basis.
If you can’t afford to pay for a massage, ask a friend or your partner to trade massages with you.
Make sure the tea is loose leaf or in a tea bag: bottled or powdered teas are not effective. If you suffer from stress, you may need to reduce your caffeine intake as this can increase your anxiety/stress.
If you weight 150 pounds, you’ll need to drink 75 ounces of water each day. You may need to drink more water on days where you sweat more, for example, from exercise or hot weather.
Don’t: Earlier today, someone budged in front of you in line at the grocery store. You thought about saying something, but decided against it. Now you can’t stop thinking about how angry you felt at that moment; you practise over and over again in your mind the things you wish you had said to that person. Do: Whenever the angry memory of that person budging in front of you pops into your head, acknowledge it but then let it go. Think, “yes, I felt angry then, but I don’t have to waste time feeling angry now,” and then return your awareness to the present moment. In a sense, being mindful means getting out of your head (and into the moment)!
You might also try learning different ways of using your senses — for example, brushing your teeth with your non-dominant hand (if you’re right-handed, use your left) or turning a book upside down and reading it that way for 10 minutes.
If you are trying to remember someone’s name, visualize them with their name written on their head. As you do this, say their name out loud. If you are trying to memorize a language, pick 10 to 20 words to remember each day, and write each of them out 10 times while saying them out loud. You might even do this a few times until you can write and say each word perfectly, without having to think about it. Flash cards are a good example of how you can enlist visualization, writing, and speaking to create memories; they are a wonderful tool for studying.
When you meet someone new, say their name as you shake their hand (“Hi Sam”), then say it again when you finish the conversation (“It was nice meeting you, Sam”) or, if that feels weird, you can say it quietly to yourself as you walk away. [41] X Research source
Associating a concept with a specific picture, person, or image is another great way to boost recall. [43] X Expert Source Ted Coopersmith, MBAAcademic Tutor Expert Interview. 10 July 2020.
It’s important to give yourself the time and space to properly remember things. We often need time just to process information before we can properly use it. [45] X Research source Instead of remembering the number, 5-6-2-2-8-9-7, make it 562-28-97. [46] X Research source
