10 Simple Ways to Be Healthier By The End of The Week Even If You are Super Busy

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Unlike the 60s, the modern world is full of stimulation and stress. Even if you don’t indulge in any bad habits, there are still things that can affect your health indirectly.

Take smartphones, for example, A device of the 21st century equipping you with the urgent information you need on a day-to-day basis, a device of infinite benefits.

However, now smartphone usage has reached a point where it can impair social and emotional skills, cause sleep problems, depression, anxiety, and more if not carefully used.

In a study on smartphones, 94% of participants reported feeling troubled when they didn’t have their phone with them, 80% felt jealous when someone else held their phone, and 70% expected to feel depressed, panicked, and helpless if their phone was lost.

Just like smartphones, the environment and technology around us that is connected to every aspect of our life can affect our life adversely indirectly unless we put in conscious effort to ensure that we are not caught up in the negative influence that they can have on our health and mental well being.

Here are 10 simple ways to be healthier by the end of the week:

10 Simple Ways to Be Healthier By The End of The Week

Most of these ways consist of using technology wisely or abstaining from it altogether and consist of doing the bare minimum to ensure mental and physical well-being in this world of stimulation and stress.

Woman Meditating

1. Do Meditation For 20 Minutes Every Day (Transcendental Meditation)

There is a reason why almost all successful people meditate.

Even though it looks pointless, doing it can influence every part of your life positively.

A lot of people do meditation for relaxation and mental peace. However, there are more benefits to this simple exercise than relaxation. The greatest benefit of this exercise is that it can grant you the ability to rewrite your existing behavior.

So, if you have a bad habit or bad lifestyle and you are trying to change it, meditation can help. Here are a few benefits of meditation:

  1. Gaining a new perspective on things
  2. Clear your mind
  3. Increasing self-awareness
  4. Increasing patience and tolerance
  5. Increasing imagination and creativity
  6. Increase your focus and attention span
  7. Help you in building new healthy habits
  8. Help you in breaking bad habits
  9. Improving sleep quality

Here’s an article on How to Meditate and Transcendental Meditation you can use.

2. Drink Green Tea

The reason why you should drink green tea is simple, it’s the easiest and best way to control hunger during inconvenient hours.

Moreover, green tea is rich in catechins such as EGCG (Epigallocatechin gallate) and contains caffeine. As a result, green tea can enhance fat burning, boost metabolism, enhance alertness, improve oral health, and more.

study (2008) was conducted on 60 obese people. Participants were separated into two groups. Both groups followed a standardized diet for 12 weeks while regularly drinking either green tea or a placebo.

The study revealed that those who drank green tea lost 7.3 pounds (3.3 kg) more weight than the placebo group.

The best time to drink green tea for weight loss is in the morning.

You can get green tea from amazon.

3. Avoid Junk Food & Sugary Drinks

Of all the ways you can be healthier by the end of this week, there are ways where all you need to do to take care of your health is by not doing something.

Just don’t consume junk food & sugary drinks. This alone will improve your mental & physical health tremendously. You don’t have to quit junk food completely. Just don’t consume them more than once a month.

Tips to avoid junk food:

  1. Prepare healthy organic meals for the day in advance
  2. Drink green tea during inconvenient hours of the day
  3. Drink the appropriate amount of water (Add lemon for flavor if you have to)
  4. Learn more about how junk food & sugary drinks adversely affect your metabolism, hormones, mental health, and more
  5. This poem by Edgar Albert Guest may help

4. Avoid Alcohol & Smoking

Again, you have to not do something to be healthy.

I know a lot of people who smoke & drink alcohol almost every day. Growing up around them made me wonder why they drink & smoke when it’s clear that It is the primary cause of their problems.

And then I went through the stage where friends of mine started drinking. For some of my friends, it was to have more fun. For others, it was a way to cope & escape from their problems which they would have if they worked hard & stayed away from alcohol, smoking, and other bad habits.

I have friends who had great ambition & intelligence and were grinded by alcohol and other bad habits to the point that now all they want is enough so that they can stay alive & get by.

Due to all the Hollywood movies, you may find alcohol & smoking cool & a fun way to party, but it’s not. Avoid smoking and alcohol at all costs.

Your friends & family may think you are weird for not smoking & drinking at all, but it’s all worth it. Since it’s better not to indulge in a low-grade pleasure that has the potential to destroy your life.

Moreover, you will also lose a lot of weight if you stop drinking alcohol.

People using phone

5. Use Social Media & Entertainment (Netflix & Chill) in Moderation

Social media & entertainment can change your brain chemistry.

Every time you post something or watch a simple youtube video, it provides immediate rewards in the form of a dopamine release. That’s why you enjoy social media more than your homework.

However, if you keep using it for a long time, the constant barrage of shallow rewards will rewire your brain in such a way that you will desire more of what caused that dopamine release. Meaning you will get slowly addicted to it.

Moreover, the amount of stimulation & rewards you receive doing it will constantly decrease. As a result, you will constantly look for something more stimulating, something that results in more dopamine release.

When this happens, your ability to do work will significantly decrease since the rewards in the form of a dopamine release you receive will be negligible compared to other stimulating tasks you do.

In brief, if you don’t use social media & entertainment in moderation, you will rewire your brain in such a way that you will find it extremely difficult to work on anything productive while constantly distracted by everything & anything stimulating.

However, you can avoid all this easily by using social media & entertainment in moderation.

Woman sleeping

6. Ditch Your Phone Half an Hour Before Bed

This is something I am struggling with.

The problem is if you use your phone right before you go to bed, you will have trouble falling asleep. This happens for four reasons:

  1. Checking your phone stimulates your brain, and your mind stays active and engaged long after you’ve used your phone to scroll through Tiktoks.
  2. The blue light from your phone mimics daylight. This light can make you feel more alert. As a result, if you are trying to fall asleep, exposure to this light is going to make it hard for you to fall asleep.
  3. The blue light emitted by your smartphone is bad for your vision.
  4. Exposure to this blue light affects your internal body clock negatively by throwing off your circadian rhythm. 

Using your phone half an hour before bed affects your sleep and brain’s health negatively.

So, the best thing you can do is ditch your phone half an hour before bedtime. This simple change will improve the quality of your sleep, improve your vision, and mental health.

7. Don’t Use Your Phone Immediately After You Wake Up (For 2 Hours)

This tip is related to productivity.

If you want your day to be productive, avoid using your phone for the first 2 hours after you wake up. Your brain’s reward system can get hijacked again by the notification you check in the morning. The best way you can spend your morning is by doing something you enjoy or doing something extremely important.

One of the few things I did this year to increase my productivity by almost 85% is I stopped using my phone for the first few hours of my day and started doing the most important task for the day first thing in the morning.

Within the first week I felt the difference. By doing the most important task for the day first thing in the morning rest of my day was literally free from work & stress.

Try it! Maybe not using the phone for the first few hours & doing the most important thing for the day first thing in the morning may make your day easier too.

Women Exercising

8. Exercise For 20-Minute Daily

You don’t need to exercise for hours to maintain your weight, health, or lose weight. A quick 20-minute workout is enough to reach your goals. However, you still need to make dietary adjustments & consistently follow the workout routine.

Here’s a 20-minute workout you can use to maintain & lose weight:

  • Surya Namaskar: 10 rounds
  • 1-minute break
  • Burpees: 2 minutes (max reps)
  • 1-minute break
  • Jumping Jacks: 2 minutes (max reps)
  • 1-minute break
  • Bicep Curls: 1 minute (max reps)
  • 30-second break
  • Shoulder Press: 1 minute (max reps)
  • 30-second break
  • Squat: 1 minute (max reps)
  • 30-second break

Rest Day: Sunday


9. Follow The Ketogenic Diet

If you are trying to lose weight, try the keto diet.

For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 20+ lbs in 47 days.

However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.

This diet plan will also be tailored to your weight loss goals and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

10. Eat Organic Food

The best way to control your appetite, boost your metabolism, and maintain a healthy weight is by eating organic food.

Organic food is rich in antioxidants, fiber, and nutrients. Moreover, Organic food is grown without the use of synthetic chemicals and does not contain genetically modified organisms (GMOs).

The reason why you feel hungry all the time, even after consuming hundreds of calories is because your meals lack the nutrients your body requires for proper functioning. A lack of nutrients in your diet can result in poor health.

That’s is one of the primary reason why junk food is not satiating as it lacks nutrients your body need. However, if you consume organic food rich in nutrients, your can easily meet your daily nutrient requirements.


Almost everything you can do to be healthier is simple and takes minimal effort. However, your challenge lies not in doing them but in doing them consistently.

Yes, you can meditate or eat healthy organic food today, but it won’t amount to anything if you are not going to do it consistently. To make it easier, start by introducing a few of these tips to your lifestyle and once you get used to them, add some more until your life is full of health and happiness.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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