When you pay attention to your body’s messages and make necessary adjustments, you can improve your physical and mental health.

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Living a healthy lifestyle has been my number one priority over many years.

I include fruits and vegetables in my daily diet and limit processed foods. I exercise almost daily and try to get at least seven hours of sleep. I drink plenty of water and take the necessary vitamins and supplements.

I don’t smoke and don’t do any drugs. However, I do enjoy an occasional glass of wine, dark chocolate, and ice cream.

Despite my focus on healthy living, I used to frequently experience nagging physical symptoms of stress.

I didn’t sleep well and would wake up tired in…


Healthy routines can improve your well-being, decrease stress levels, and give you more energy to face life’s challenges.

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2020 did not turn out how any of us expected. Despite all the craziness and uncertainty, last year also created some new opportunities for personal growth and positive changes.

As NYC got shut down in March 2020, I started looking for new habits to reduce stress and take care of my physical and mental health.

While we can’t eliminate all stress from our lives, creating and maintaining healthy routines can give a sense of control. It can also improve well-being, decrease stress level and anxiety, and provide more energy to face life’s challenges.

I want to share ten life-changing habits…


Instead of wasting the whole day, you have the power to hit the reset button at any point during the day.

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Sometimes you start your morning off the wrong foot.

As the day progresses, it becomes more challenging to manage all annoyances. You feel like the whole world is against you.

You might be impatiently waiting for a day to be over so that you could have a better day tomorrow.

Instead of wasting the whole day, you have the power to hit the reset button at any point during the day and turn a bad day around.

While you may not be able to fix everything that is causing you stress instantly, you can choose your thoughts and actions and…


Every decision that you make in the evening affects the amount and quality of your sleep and, in turn, impacts your morning.

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Probably you’ve heard about the numerous benefits of going to bed earlier and getting up earlier.

However, you feel like evenings are the only time to relax after a long day, and going to sleep earlier will cut that precious time. While you understand that getting more sleep can be beneficial, you resent going to sleep earlier and tend to stay up late.

When you don’t get enough sleep, you are likely to feel tired, irritable, and unproductive in the morning. You promise yourself to start getting to bed earlier, but that does not happen.

It’s your personal choice when…


Living a life of endless excuses will not get you to the place where you want to be

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Deep down, you know what you need to change to make your life better.

Maybe you want to exercise consistently.

Maybe you yearn to get back to the hobby you used to enjoy.

Or maybe you dream of opening your own business.

Despite knowing what you want and promising yourself multiple times that you will start doing it, you don’t take any steps towards your goals.

You continue thinking about possible changes in your life, but your dreams never turn into reality.

Why is it so hard to do what you want to do, even if you feel so passionate…


Life stress is inevitable, but you can clear your mind and get a break from recurring stressful thoughts

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You know the feeling when you are trying to fall asleep, but the same thoughts replay in your mind, creating an endless loop.

You can’t shut off those annoying thoughts, and your anxiety level is increasing.

You realize that your repetitive thoughts do nothing to help solve the problem. At the same time, they destroy your inner peace and deprive you of restful sleep.

I used to have sleepless nights when I couldn’t stop my racing thoughts. It usually happened when something stressful was going on in my life. The inability to get proper sleep created even more stress.

Gradually…


Starting your day with intention makes you feel more focused, balanced, and productive throughout the day

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How do you usually start your day?

Do you hit a snooze button several times and stay in bed till the last minute when you absolutely have to get up? You feel sleepy, tired, and anxious about the upcoming day.

Or do you wake up earlier and start your day with some exercise, meditation, journaling, a healthy breakfast, and planning your day? You feel excited and optimistic about a new day and ready to tackle any challenges.

Your mornings set the tone for your entire day and can make a vast difference between a productive day and a sluggish one…


To live your life without any regrets, you need to honor what you want to achieve and take daily steps towards your goals.

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You go to bed with that aching feeling of disappointment and regret another wasted day.

You feel like time is flying by and you are not living the life you want.

You wish you dared to try something new, follow your dreams and take more risks.

Instead, you live with constant remorse about the chances you didn’t take.

You regret the decisions you never made and the relationships you were afraid to pursue.

You are not happy with your life and have no idea what you can change.

It does not have to be this way.

While you can’t change…


By pushing yourself beyond your comfort zone, you evolve as a person and discover your full potential.

A couple of weeks ago, Facebook sent me a memory notification about my travel to Anchorage, Alaska, to climb Denali in May 2019. With no adventures planned this year, I thought it would be fun to reflect on that trip and some lessons learned.

Denali was my fourth out of the Seven Summits — the highest mountains of each of the seven continents. In the prior years, I climbed and summitted Kilimanjaro (the highest peak in Africa), Aconcagua (the highest peak in South America) and Elbrus (the highest mountain in Europe). …


Adding several self-care habits to your daily routine and setting a realistic goal or two can help you get through challenging times.

Photo by Emma Matthews on Unsplash

You have probably seen different opinions on social media about whether or not one should be productive during the coronavirus quarantine. Some people cite an example that Isaac Newton invented differential and integral calculus, explored optics as well as discovered a theory of universal gravitation in the year when he stayed away from college during the great plague of 1665–1666.

Other people point out that Isaac Newton did not have kids to take care of. Also, being stuck at home does not automatically give you free time, energy, focus, and motivation. …

Olga Roman

Avid runner, triathlete, adventurer, coach, founder of Your Best Self Fitness & Wellness Coaching. https://www.yourbestselflifecoaching.com

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