exercise for at least 30 minutes Jog speed walk bike hike play a vigorous sport basketball tag with your take an exercise class Force yourself to do some kind of activity every day no matter what else is going on in your life Even when you want to do it remind yourself little in life pays off as much as an investment in exercise You will improve your physical health your emotional health and probably live a longer more fulfilled by dedicating 30 minutes each day The release of endorphins and other rewarding hormones will help you feel good about yourself As seen good sleep hygiene is perhaps the most impactful way to improve mood and anxiety A regular nightly ritual cues the brain to calm and switch into sleep mode Make that a goal starting with a regular bedtime Identify which sleep aid techniques discussed previously you will incorporate into your habit essential to do the routine consistently and at roughly the same time each night After a week journal about how you feel physically and emotionally compared to last week Do you feel any more positive about your ability to Have you experienced even slightly less physical this