Tips for Improved Vitality
& Mindfulness...

Make it a habit to stretch and honor your body.

TIP 1   Make it a Habit to .....

S  T  R  E  T  C  H

Stretching is so simple and yet studies show it is one of the best ways to relieve pain, improve well-being and boost our vitality overall.


Across the board, work hours are increasing and so is the number of hours we spend at computers. Chances are high that you spend a significant portion of your day at a desk.


The problem with sitting at a desk is that it is not a natural position of the human body. It can put us at risk of back pain, poor posture, leg cramps, tense muscles, wrist trouble and more.

Our body can only tolerate being in one position for about 20 minutes before it starts to feel uncomfortable. Fortunately, there's a simple solution to the discomfort that comes with desk work: stretching. This is one of the simplest, yet most effective, tools to keep our body and mind in top condition.


For instance, regular stretching can:


  • Increase your flexibility, improving your daily performance.

  • Improve your range of motion in your joints, giving you better balance.

  • Improve your circulation by increasing blood flow to your muscles.

  • Promote better posture by keeping your muscles loose and minimizing aches and pains.

  • Improve your strength and endurance …. e.g. during long meetings.


Best of all stretching takes just minutes and can be done in your office, even while you're sitting at your desk … and feeling immediate relief and new energy.

TIP 2   Make it a Habit to ..... LAUGH

Make it a habit to see the fun in your activities and interactions

There is lots of evidence that a good laugh can help improve our immune system and …. our memory.


Humor requires what the laugh doctors call conceptual blending – that is, the ability to relate the expected to the unexpected. We laugh when something surprising happens.


Interestingly most laughter is not associated with humor, but rather stems from non-humor related social interactions. Short “ha ha’s” during somewhat normal conversations. These short laughs almost never interrupt speech, but rather occur during breaks, providing social cues to those around.


It is assumed that laughter serves a similar function to yawning, namely provide “social glue” that helps bond people.


On another note, telling a joke is a way to challenge our brain. We have to be able to play the mental game from one word to another to make sure that the story, the joke, riddle, or pun combines a set of expected circumstances and unexpected ones.

And surely, by telling it right, we increase our social intelligence as well – the ability to maximize the tension and mystery of the joke until the very last second.


Memory works along the same lines. There are many ways to keep your brain operating at maximum efficiency, maximum power and maximum quality.


All our brain wants is attention: feed it, challenge it, care for it – constantly stretch it


Make it a habit to see the fun in your activities and interactions: laughter will follow spontaneously for you and others.

Whenever our body gets enough water

we are more concentrated and we feel more satisfied,

less hungry and more flexible.


Water is essential to human life: it forms the basis for all body fluids,

including blood and digestive juices. It aids in the transportation and

bsorption of nutrients and it helps eliminate waste.


Considering that our bodies are almost two-thirds water,

it plays a vital role in our physical and mental functioning, e.g.:

- Our brain is 75% water. Moderate dehydration can cause headaches and reduce concentration.

- A hydrated body more easily transports oxygen and nutrients.

- Water flushes toxins out of our body and assists in elimination.

- Water keeps muscles supple and joints lubricated.

- It helps with weight loss.


The amount of water we need to be adequately hydrated varies.

As a rule of thumb, every day we lose about 10 cups (close to 2.5 liters) of water simply by sweating, breathing and eliminating waste. We also lose electrolytes — minerals that maintain the balance of fluids in your body.

They need to be replenished through the foods and liquids we consume.

About 20% of the water needed is absorbed from our food; the rest comes from beverages.

Coffee, tea, soft drinks, and the like don’t count, because they can actually dehydrate.


To consume water is easy when you make it a habit.

Remember to drink water every time you see it.

Have a sip of water before eating or drinking anything else.


Make it a habit to stay well-hydrated - make water your friend.


 Make it a habit to make water your friend.

TIP 3    Make it a Habit to ..... 

Innovation - progressing means that we advance adding to our satisfaction

and purpose.


Progress is an energy booster and anchors you in this moment.Maintaining

the status quo is an energy bandit and ties us to the past. Often this energy

bandit is enhanced by feeling unsettled especially by clutter or incompletion.


Ever spending too much time on ‘getting things back into order’ ?

Clearing the desk, arranging the files, cleaning up the mailbox?

Our to-do lists are never going to end. There will always be more - enough to exhaust ourselves.


Yet, we cannot progress if we not accept what IS right now. Things will never be perfect.

Instead connecting to the present moment lets us experience forward momentum, energy, motivation.

Only then can we move on to “NEXT!”

 "NEXT" gives the thrill of anticipation. Yet "NOW" connects us to the present moment in order to energetically create innovations.


Let your inspiration pour into your present moment action and thus create your desired progress.

TIP 4   Make it a Habit to ..... 

Make it a habit to accept the present moment

– progress can only start where we are.