10 Daily Science-Backed Habits by the Little List Project YT Channel

Description: This video shares ten daily habits that have significantly improved the host’s physical, emotional, and brain health. These habits have been formed gradually over five years and are backed by scientific research. The host emphasizes that these habits are not about perfection but about doing what one can to improve their health and reduce stress.

Here are the key tips and examples from each chapter:

1. Drink a Glass of Water Upon Waking Up (Start of video – 1:48)

   • Drinking water first thing in the morning can help improve energy levels by combating mild dehydration that occurs during sleep.

2. Meditate for 10 Minutes Every Day (1:49 – 3:10)

   • Regular meditation can help reduce anxiety, improve immune function, and provide mental clarity. The host recommends using guided meditation apps like Calm or Headspace for beginners.

3. Go for a Brisk Walk Outdoors Every Day (3:11 – 4:57)

   • Walking outdoors, especially in greenery, can boost mood and serve as a form of moderate cardiovascular activity. The host uses an app to monitor her heart rate during walks to ensure they count as a workout.

4. Do Weight Training Exercises (4:58 – 6:29)

   • Weight training can help preserve muscle mass and bone density, which naturally decrease with age. The host recommends consulting with a professional to learn proper techniques.

5. Eat Something Green Every Day (6:30 – 7:25)

   • Consuming greens daily provides a variety of vitamins and minerals. The host suggests adding greens to smoothies as an easy way to incorporate them into your diet.

6. Eat 2-3 Servings of Brightly Colored Fruits and Veggies Every Day (7:26 – 8:14)

   • Eating a variety of brightly colored fruits and vegetables ensures a range of phytochemicals, which have different health properties.

7. Listen to Relaxing Music Every Evening (8:15 – 9:03)

   • Listening to relaxing music or nature sounds can help reduce stress and the stress hormone cortisol.

8. Read or Learn Something New Every Day (9:04 – 10:02)

   • Engaging in mental stimulation daily can slow the decline of memory that comes with age. This can be achieved through reading, learning a new language, or watching educational videos.

9. Spend Quality Time with Loved Ones Every Day (10:03 – 10:44)

   • Spending quality time with loved ones, without distractions like phones, can help reduce stress. This includes spending time with pets.

10. Avoid Phones in the Hour Before Bed (10:45 – End of video)

    • Avoiding screens before bed can improve sleep quality. Screens emit blue light, which can trick the brain into thinking it’s daytime and disrupt the production of the sleep hormone melatonin.

These habits are not just about improving physical health, but also about enhancing mental well-being and reducing stress. The host emphasizes that these habits should be incorporated gradually and consistently for the best results.

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