Top tips to get your daily dose of exhiliration

1. Move   

Moving makes us feel better. Walking, dancing, sex, cycling, swimming, gardening, yoga, gym, climbing, scrambling, stretching, wrestling, and stretching in front of the tele create happy hormones. It doesn’t have to be hard, but it needs to be at least an hour. (1 hour)

2. Nourish 

‘Nutritious’ rarely comes in a packet, bottle or can. Eat fresh whole foods 90% of the time, check labels and avoid numbers. Just because it looks like yummy, doesn’t mean it’s nourishing.  Eating delicious nutritious food requires planning and gets easier with practice. Hit the Sunday farmers market and do a big cook-up to ease the mid-week rush. (1-2 hours)

3. Sleep    

Go to bed early and wake up with the birds, cut coffee from 11am and save wine for weekends. A good 7-8 hours is essential for healing and rejuvenation. (7-8 hours)

4. Puff       

You don’t need to run marathons or suffer on a treadmill but you might have to think differently to puff. Make walking up stairs an opportunity not an obstacle. And if you can’t go up, just dance, bounce, leap or jump on the bed. Integrate seven minutes into your day. (7 minutes)

5. Nature  

Getting outside heals your mind, body and spirit. Instead of wine, walk outside to unwind. If there’s no forest, hit the park, seek the sunrise or stare at stars in the yard. (10 minutes)

6. Meditate

Yoga is great but you don’t have to ‘Ohhmm’ on a mat to get the healing benefits of deep breathing and meditation. Walking meditation or ten deep cleansing breaths while waiting for a red light or the sleep fairy is just as good. (10 minutes)

7. Thanks  

Start your day with a gratefulness ritual recognising special gifts, like a hot shower. This releases happiness. If you need help making it a habit, try a motivating message app on your phone to prompt you. (5 minutes)

8. Laugh    

It just takes a giggle to get this daily medicine. But if nothing funny happens, think of a funny moment or find a funny meme. (5 minutes)

9. Tech off

Dedicate time to connecting for real and unplug from technology before bed. Restore family rituals like sharing meals, walks or games, head massages or bed wrestling. And don’t take your device to bed. (One hour)

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