Exercise is extremely beneficial for our physical and mental well being. The impact of creating a healthy exercise routine can be felt both in the immediate, and later down the road. One of the quickest types of exercise is HIIT training. HIIT training allows you to get the benefits of 5 hours of aerobic exercise in just 20 minutes a day, three times a week.

Another name for envy is jealousy which is a natural emotion. By taking this emotion and reframing it by focusing on our values, we can turn it into something positive. One way is by practicing mudita, which translated means pure joy unadulterated by self-interest. This is the opposite of envy.

By taking time to focus on your own happiness and wellbeing, you will see success carryover into the other areas of your life. Your mental and physical well being will be better off, leaving you more equipped to handle the challenges in your life. By starting off doing just one thing for yourself, you can make progress to living a happier life.

Savoring is taking note and appreciating the positive aspects of your life. There are opportunities to savor moments big and small every day. Through making an effort to take note of these things everyday, you will be able to achieve increased gratitude and joy.

Sleep deprivation can have an adverse effect on mood. Many sleep issues have been linked to the use of technology in our lives. The bright light emitted from screened devices delays the release of melatonin into the body which can wreak havoc on one’s sleep. In order to set yourself up for a good night's sleep, it is important to stop using screened devices prior to going to bed.

Identity is not one part of us, rather the whole picture of who we believe we are. It is important to take time to choose your identity rather than internalizing the values brought on by outside forces. By taking time to identify your needs and values in a current place in time, you can better understand what your true identity is and increase personal happiness.

Emotions are not good or bad. It is better to look at emotions as pleasant, unpleasant, or painful. By meditating on your emotions and forming a non-judgmental view of all of them, you will be able to better understand and process them. Journaling can be especially helpful with painful emotions. By recognizing the peaks and valleys of emotions throughout your life, you will be on the road to living a happier one.

Stress is often only thought of in a negative light and is not often recognized for its many benefits. Some of these included increased productivity and creativity. The issue is not the stress itself, but in our inability to recover from said stress. If you take the time to recover from stressful situations, whether it be through exercise, getting out into nature, or spending time with friends or family, you can unlock the true potential of stress and use it as a fuel, not as a drain.

Although there are endless resources on how to create healthy and new habits, most people have a difficult time making them stick. Reminders are essential when it comes to creating new habits. Reminders can be something as simple as placing an item out where you will see it throughout the day as a reminder, to putting a notification in your phone. By using reminders 2-3 times a day, you too can be successful in turning a new habit into permanent change.