5 Essential Health Habits for Modern Life

1. Balanced Nutrition Plan

Key Principles

• Portion Control - 3 meals + 2 healthy snacks daily
• Fiber-rich diet - 25-30g daily from fruits/vegetables
• Water Intake - 8x 8oz glasses minimum

2. Effective Workout Routine

3. Sleep Optimization

Science-Backed Tips

• Bedtime Routine - 30min screen-free wind-down
• Consistent Schedule - Same lights out/wake up time
• Light Blocking - Use blackout curtains

4. Stress Management

Quick Solutions

1. 5-4-3-2-1 grounding technique
2. Yoga flow video (30min guided sessions)
3. Journaling practice - daily gratitude entries

5. Technology Break Strategy

• Productivity Hours - 9-12pm phone-free
• Screen Time Limits - 1hr pre bed
• Physical Alternatives - Use paper planner

Research Reference

Harvard School of Public Health (2022) - Sleep Duration Study

National Institutes of Health - Dietary Fiber Guidelines