16 Things The Healthiest People Always Do

We all want to be healthy, but we aren’t all exactly great at doing the right things to keep us well, right? Well, one thing we can absolutely do to change that is to mimic those people we know who are always fit and healthy. You know, the ones who never seem to be at the doctor’s office unless it’s for their annual physical which they always pass with flying colors? How do they do it? Here are a few things those healthiest of people always do, and you probably should too.

1. They’re Research Ninjas

First off, the healthiest people are practically PhDs in Googling. They don’t just swallow the latest diet trends hook, line, and sinker. Nope, they’re research aficionados, diving deep into credible studies before trying out that new turmeric latte or CBD oil. They know what the most common emergency room errors are so they can be on the look out for them, and they know what their symptoms may mean and who they need to talk to about them. It’s like they have a mental filter that sifts out the wellness wheat from the chaff, but actually, you can be like them too by simply taking more of an interest and reading more reputable medical literature.

2. Laughter is Their Secret Weapon

You know how laughter is said to be the best medicine? Well, the healthiest folks take this prescription seriously. They laugh often and heartily, knowing it decreases stress hormones and boosts those feel-good endorphins. It’s cheaper than therapy and a lot more fun than a treadmill slog.

3. Sleep is Sacred

To the über-healthy, sleep isn’t wasted time; it’s when the magic of recovery and rejuvenation happens. So, of course, they are well-known to guard their sleep hours like a dragon hoards gold, sticking to routines that ensure they’re in dreamland soon after their heads hit the pillow. No midnight Netflix binges for this crowd. Their bedroom is a tech-free sanctuary, optimized for slumber.

4. They’re Hydration Heroes

While we’re chugging coffee like it's a race, the healthiest among us are sipping on water all day long, and they are happy to do so. They know that staying hydrated is the key to everything from glowing skin to proper brain function. Some even take it up a notch with lemon water or herbal teas, turning hydration into a mini wellness ritual.
5. Movement is Non-Negotiable

Notice how the healthiest people can’t seem to sit still for too long? That’s because they’ve turned movement into a non-negotiable part of their day. Whether it’s a morning jog, a lunchtime walk, or a bike ride after work, they find ways to make exercise enjoyable and consistent. For them, the gym isn’t a chore; it’s their playground.

6. Mindfulness is a Must

It’s not all about the body; mental health gets top billing, too. The healthiest people practice mindfulness in some form, be it meditation, yoga, or simply deep-breathing exercises. This helps them maintain a stellar stress management game and keeps their mental health in check.

7. They’re Social Butterflies (with Boundaries)

Social connections are vital to them, but they’re choosy about their company. Surrounding themselves with the kinds of people who are always supportive, positive and happy, and setting boundaries that protect them from negativity is what they’re all about, and you know what? That is why they have so much energy and such good mental health!

8. They Embrace the Great Outdoors

Those really healthy people? They know that Mother Nature is better for us than any wellness coach on Instagram. Knowing this, they will always make time for outdoor activities, understanding that a dose of fresh air and sunshine is not just good for the vitamin D levels but also for the soul. Whether it’s hiking, gardening, or just a leisurely stroll in the park, they regularly disconnect from the digital world to reconnect with nature.
9. Their Plates Look Like Rainbows

The healthiest people you know are the people who always have at least three veggies on their plate at every meal. They have made it their mission to eat the rainbow and this means that they are getting all of the vitamins, minerals, and antioxidants that they need to keep their bodies running at peak. 

10. They Cultivate a Growth Mindset

Ever noticed how the healthiest folks seem perpetually upbeat about overcoming challenges? That's the power of a growth mindset. They view setbacks as opportunities for growth rather than insurmountable obstacles. This positive outlook is essential for both mental and physical health, fostering resilience, and a never-give-up attitude that’s infectious.

11. Intuitive Eating is Their Jam

The healthiest people we know are not the ones who try out every crash diet going, they are the ones who eat when they are hungry, eat what their body is telling them to eat, and stop when they are full. In other words, they are intuitive eaters.

12. They’re Lifelong Learners

The quest for knowledge never ends for the healthiest people. They’re always up for learning something new, whether it’s a cooking technique, a workout trend, or a meditation practice. This not only enriches their lives, but also helps to keep their brains young and healthy too.
13. Routine is Their Secret

While spontaneity has its charms, the healthiest individuals thrive on routine. Having a structured day ensures they make time for all the essentials: proper nutrition, exercise, sleep, and relaxation. But don’t mistake their love for routine as boring; they know when to shake things up to keep life interesting.

14. They Say Yes to Less

In a world that often equates success with more — more money, more possessions, more commitments — the healthiest people dare to embrace minimalism. They find joy in simplicity, which reduces stress and frees up time and energy to focus on what truly matters. Whether it’s decluttering their homes, simplifying their schedules, or practicing mindful spending, saying yes to less is their mantra for a more fulfilling life.

15. Giving Back is Part of Their DNA

The healthiest people know that true wellness extends beyond self-care to caring for others. Volunteering, community involvement, and acts of kindness are integral parts of their lives. They understand that helping others not only makes the world a better place but also enriches their own lives, proving that the path to personal health is paved with generosity and compassion.

16. Digital Detoxing: Unplugging to Recharge

In today's hyper-connected world, the healthiest people know the importance of occasionally unplugging to recharge their mental batteries. Digital detoxing—whether it's setting aside specific times of day to be screen-free, enjoying tech-free weekends, or engaging in regular media fasts—helps reduce stress, improve sleep, and foster stronger, more meaningful connections with others. By consciously stepping away from the digital chatter, they cultivate a sense of presence and mindfulness, enhancing their overall well-being. It’s not about shunning technology entirely but about finding a healthy balance that allows them to live more fully in the moment.

As you can see, there are a number of factors that ensure that some people are always as healthy as possible, and most of them are pretty easy to adopt into your own life so that you can be healthier too. Of course, you don’t have to do it all at once - pick one idea from above, add it into your life, then another and another, until you are one of those healthy people you envy!

17. They Put Their Mental Health First

Healthy people are not only fit in terms of their bodies, but they also find ways to exercise their minds too. Putting your mental health first will put you in an elite category which means you’re stronger and more confident than ever. If your mental health hasn’t been in the best place recently, you may want to search for recommended rehab facilities in your local area. By getting the right treatment for your mental health issues you can find coping strategies to help you remain mentally strong now and in the near future. You may also want to consider these methods for your loved ones so that they can join you with your renewed sense of self-assurance!

Practical Tips to Fight Anxiety

I have been prone to anxiety since I was a teenager.

This has manifested in everything from low-grade general anxiety to full-blown panic attacks.

I’m now in my early 40s and over the years have developed a toolbox of tactics to manage anxiety. Below are the most effective strategies I’ve found to keep anxiety at bay:

Limit Caffeine

I love coffee — for me, it’s a great way to start the day and a potent concentration and performance enhancer. But I’ve realized that anything more than 2 cups per day can increase my anxiety, so 2 cups is my daily limit. Additionally, if there is anything specific I’m anxious about — for example, a job interview, work presentation, or sports competition, I avoid caffeine for at least a few hours beforehand. My anxiety will get me in ‘game mode’ all on its own, without needing an additional boost from caffeine.

Exercise

Arguably the most powerful anxiety-reducer in my life has been exercise. Specifically, cardio exercise that causes a good sweat has shown to lower my anxiety and improve my mood for many hours afterward. For me, that has come in the form of running — either outside or on the treadmill — but presumably any higher-intensity exercise would yield similar results. Weightlifting can be effective too, especially for body composition and overall confidence, but I’ve found that nothing compares to cardio exercise for anxiety reduction. Thirty minutes in the morning seems to do the trick.

Eat a Low-Glycemic Diet

Sugar can cause my heart rate to spike, mimicking feelings of anxiety. I’ve found that other foods that increase my blood sugar can have the same effect — including white bread and other starchy carbs, as well as salty packaged snacks. The foods that seem to make me the calmest are lean forms of protein (e.g. turkey and chicken) — and non-starchy vegetables (e.g. leafy greens, cruciferous vegetables like broccoli and cabbage, tomatoes, asparagus, etc.). Foods that contain healthy fats — such as avocado, extra virgin olive oil, and nuts — also don’t seem to be a problem.

Eat Less

I’ve found that restricting calories lowers my body temperature and creates feelings of calmness. Digesting food, especially big meals, can cause my body to work in overdrive, which also can mimic feelings of anxiety. I prefer to feel light, with my body and mind able to focus on the task at hand instead of digesting excessive food.

Obviously adequate nutrition is critical for good health, but overdoing it is not a good thing for anxiety. Eating a low-glycemic diet has caused me to naturally eat less, without consciously trying to do so. Similar to caffeine, I typically don’t eat much at least a couple hours before something specific I’m anxious about. This calms my body down going into a higher-stress environment.

Limit Alcohol

I enjoy a glass of red wine and find it to be a great way to downshift at the end of a long day. But the reality is alcohol feels good in the moment, but it spikes anxiety hours afterward and seems to increase anxiety the next day as well. Zero alcohol is probably the best for anxiety, but certainly anything more than 1–2 glasses per day can be especially detrimental. Alcoholic drinks that contain sugar (e.g. mixed drinks) or a lot of carbs (e.g. beer) are probably the worst for anxiety.

…

Those are my top 5 tips to reduce anxiety. If I implement these 5 things daily, I can reliably manage my anxiety. On the flip side, when I am less disciplined in any area, my anxiety typically rises.

For many people, myself included, eliminating anxiety is not possible. But effectively managing anxiety is critical to maintaining a high quality of life.

If you struggle with anxiety, I hope these tips help you as well.

If you have other effective strategies for managing anxiety, I’d love to know about them in the comments!

Choosing A Career That Makes You Genuinely Happy

Happiness is something that’s hard to come by in life. I think the biggest reason people struggle to find true happiness is that they don’t know what makes them happy. We grow up assuming that success and happiness go hand in hand - and that you need to make a lot of money to be happy. This sets everyone down the same path of finding a job that pays well. The money comes in, and you get promotion after promotion, yet you still feel unhappy. 

Why? Because you’re not doing something that genuinely makes you happy. 

Think about how much time you spend working in your life. Our careers dictate a lot of our happiness, so we need to take care when choosing them. Too many people struggle with this as they find careers that cause bad stress and stimulate negative feelings every day. 

How do you pick a job that actually makes you happy? 

Define your happiness

What makes you happy? Seriously, what makes you smile and puts you in a better mood every single day? 

This isn’t a trick question, and there aren’t any wrong answers here. We’re all entitled to happiness - and this means we all feel it in different ways. One of you may have a true passion for travel; it’s what keeps you going. You’re at your happiest when you’re visiting new places and seeing new things. One of you might be happy when you’re at home with your family - you hate being apart from them and truly feel overjoyed when they’re close. Or, one of you might find joy in helping others, while another may get a big smile on their face when solving complicated problems. 

You get the point; we all have things that make us happy. The first step in finding a fulfilling career is to define your happiness. 

Make your job fit your idea of happiness

Taking the examples above, you can see how easy it is to take what makes you happy and find a job that fits this. 

If you love traveling, consider a career in OTR trucking. It forces you to spend hours on the road exploring new places and experiencing different ways of living. Or, perhaps a job as a flight attendant suits you perfectly. 

Those of you that find true happiness at home can pick any career that lets you work from home. You could go freelance or find a job that allows the flexibility to spend more time with your family. 

If you enjoy helping others, there are loads of careers in healthcare or related fields. Maybe the rigors of a hospital are too extreme for you, but you could always become a personal trainer or a therapist. 

The final example was someone who enjoyed problem-solving and gets a lot of joy out of creating solutions and solving puzzles. A job as a coder or project manager could be ideal for you as there is a lot of problem-solving involved in both. 

See, it is possible to choose a career that makes you genuinely happy. You just have to define what makes you happy, and then pick jobs that fit this idea. It’ll mean you spend the majority of your life actually doing something that fills you with joy every day.

Launch of My New Course — The Top 10 Habits for Living Well

If you have been reading my articles for a while, you know I am fascinated with the best habits for living well.

I believe living well is the ultimate goal in life and it is achieved through the perfect blend of happiness, health, productivity, and success.

I read everything I can get my hands on related to this topic and continuously experiment with new tactics to see what works in my own life.

After a decade of research and personal experimentation, I have distilled my learnings into a new online course — The Top 10 Habits for Living Well.

The course is live now and open for enrollment here: https://10habitsforlivingwell.thinkific.com/

In the course, each habit is structured as its own chapter. For each chapter, there is a short reading assignment, quiz, and action items to apply to your life.

There is also a printable 1-page version of all action items for easy reference.

The entire course is estimated to take between 2–3 hours to complete.

My sincere hope is that everyone who enrolls in this course will learn actionable and practical tips to improve their life.

The first 10 people who sign up will receive a free 1-hour coaching session with me ($250 value) to help put the principles of the course into action.

I appreciate all the support and loyalty from my readers over the years and I can’t wait to hear what you think about this new course!

Sincerely,

Andrew

5 Healthy Habits to Continue Doing from Home

We are living in unusual times right now, with most of us working from home and thrown off from our normal routines. Stress and anxiety levels are high as the world deals with the current health crisis, with constant reminders every time we turn on the TV. 

With our world turned upside down, it is easy to lose a sense of control and feel powerless over the situation. However, there are some everyday things we can do to create a sense of normalcy and routine despite the circumstances, while improving our health in the process. Here are 5 daily habits that can be done from home to help you stay healthy and cope with the current situation:

1. Outdoor Exercise

It is a telling sign that outdoor exercise is considered an ‘essential’ activity even during stay-at-home orders (as long as physical distancing protocol is followed). Getting outside to walk, run, bike, or hike is a great way to engage your body and clear your mind. Exercise is a proven way to reduce stress and anxiety, boost your immunity, and improve overall health. Additionally, being outside in nature produces its own health benefits, including reducing the risk of type 2 diabetes, cardiovascular disease, high blood pressure, and premature death.

I aim to get in 10,000 steps per day, which can typically be achieved with a 30-minute run outside in the morning, a couple 10–15 minute walks around the neighborhood, plus routine natural movement throughout the day. A worthy goal is to be outside for at least an hour each day.

2. Meditate

Meditation is another potent stress-reliever — the perfect antidote for these uncertain times. Even just a few minutes of meditation is helpful for anxious people, and going up to 10 minutes per day does wonders for your brain. There are numerous apps out there to guide your daily practice, including Headspace and Calm, as well as crystals - check out these amethyst metaphysical properties perfect for meditation-  and other meditation accessories you may want to look into.

I choose to meditate for 10 minutes first thing in the morning using the free Insight Timer app. My guided daily session includes deep breathing, intention setting, and a gratitude practice. It is an ideal way to become calm and centered for the day ahead.

3. Sleep 8 Hours Per Night

In this stay-at-home environment, it is easy to keep your laptop open longer than usual or binge on Netflix late into the evening. But adequate sleep is more important now than ever. Sleep reduces stress, strengthens the immune system, and helps you think more clearly throughout the day. While the amount of sleep you need varies from person to person, most adults need between 7–9 hours per night.

I aim for 8 hours of sleep but I try to give myself 9 hours total in bed. This ensures I can have a wind-down period (I typically read for 15–20 minutes in bed) and it also accounts for the time it takes to fall asleep.

4. Eat a Whole-Food, Plant-Rich Diet

Evidence shows that a healthy diet should revolve around vegetables, fruit, whole grains, healthy fats, and healthy proteins. The most sensible guide to healthy eating is the Healthy Eating Plate, developed by the doctors and nutrition experts at Harvard. This eating approach calls for at least half of your plate to be fruits and vegetables, ¼ of your plate to be whole and intact grains, and ¼ to be healthy proteins such as fish, poultry, beans, and nuts (red meat is to be limited, and processed meats avoided altogether).

Eating in this manner has been shown to improve numerous health measures, including lowering the risk of heart disease and premature death. A whole-food, plant-rich diet has also been shown to reduce anxiety and produce better mental health. Exactly what we need right now.

5. Stretch

A simple stretching practice can calm your mind, ease tension, and increase energy, in addition to the flexibility and injury prevention benefits. Engaging in yoga — a more active form of stretching — produces powerful mental and physical health benefits.

You don’t need a gym or studio to establish a stretching or yoga practice. There are many great routines that can be found on TV or online and done from your living room. Aim to incorporate 10 minutes of light stretching or yoga as part of your daily mind and body regimen.

…

These 5 simple habits can be done from home, on your own terms, with profound benefits for your health and well-being. 

Although all of these activities can be done individually, it may give you extra motivation and enjoyment to involve your friends and family. For example, take your kids for a walk outside or schedule a daily Zoom video workout class with your friends. There are creative ways to make these activities fun and social, while still adhering to all recommended precautionary measures. 

The world around you might be chaotic, but these habits can help you maintain a sense of control and routine amidst the uncertainty.

Andrew Merle writes about living well. Read more and subscribe to his email list at andrewmerle.com.

3 Easy (And Fun) Daily Habits to Extend Your Life

What if your vices could actually help you live longer?

A recent study followed 1700 nonagenarians to determine what makes people live to age 90 and beyond.

And the results are almost too good to be true.

The study revealed these 3 daily habits that increase longevity:

Drink Beer and Wine

That’s right — drinking alcohol was shown to have a statistically-significant impact on living longer, even when controlling for other factors.

Specifically, people who drank about two glasses of beer or wine a day (a glass is about 5 oz.) were 18% less likely to experience a premature death than those who abstained from alcohol.

“I have no explanation for it, but I do firmly believe that modest drinking improves longevity,” said University of California neurologist and lead researcher Claudia Kawas.

This is consistent with studies of centenarians from the world’s Blue Zones regions — the places around the world with the highest life expectancy — where they often drink up to two glasses of wine every day as a way to downshift from the stressors of daily life.

So it’s possible that a daily happy hour extends your life by shedding stress. We know that stress leads to chronic inflammation, which is associated with every major age-related disease.

Or perhaps it is because drinking alcohol often brings us together with friends and family. Social relationships are vital for our health (not to mention the best predictor of our overall happiness).

Or maybe the benefits come from what’s in the alcohol itself. For example, red wine contains powerful antioxidants that have anti-inflammatory benefits. People in the Blue Zones region of Sardinia, Italy drink Cannonau wine (from the Grenache grape), which is renowned for its high levels of polyphenols — antioxidants linked to heart health and protection from cardiovascular disease.

Whatever the reason, you can feel good about drinking a glass or two of beer or wine every day.

The research is clear — Moderate drinkers outlive non-drinkers.

Drink Coffee

While we’re on the topic of drinking, coffee is another beverage that extends your life.

Drinking two cups of coffee per day was shown to reduce the risk of dying prematurely by 10%.

Previous studies revealed that drinking 3–4 cups of coffee every day could significantly reduce your chances of early death, and even drinking as many as 8 cups of coffee per day can help you live longer.

And the benefits hold true for all types of coffee — caffeinated, decaf, ground, instant, etc.

Daily coffee consumption is another common habit among Blue Zones populations. Centenarians in all five original Blue Zones areas drink up to two or three cups of black coffee per day.

How can the longevity benefits of coffee be explained?

• Coffee is loaded with essential antioxidants. Similar to red wine, coffee contains polyphenols that neutralize free radicals and help prevent disease.
• Coffee reduces age-related inflammation.
• Coffee reduces the risk of type 2 diabetes. This is specifically true for fully caffeinated coffee.
• Coffee lowers the risk of prostate cancer in men. This again could be because coffee contains many beneficial compounds that act as antioxidants, reduce inflammation, and regulate insulin, all of which may influence prostate cancer.

Coffee has also been linked with a lower risk of Parkinson’s disease and liver cancer.

All of this doesn’t necessarily mean you should start drinking coffee if you’re not already, but if you are a coffee drinker you should feel very good about your daily fix.

Moderate Exercise

OK, so maybe this habit isn’t as fun as the previous two, but it is still pretty easy to achieve.

The nonagenarian study showed that those who engaged in moderate exercise every day (between 15 and 45 minutes) had an 11% lower risk of dying early.

So you can’t just sit on your couch all day long, but we’re talking about a very small amount of physical activity reducing your risk of death by double-digit percentage points.

I won’t belabor this point, since by now we all know that exercise is good for us.

The health benefits of physical activity have been well-documented — including helping to control weight, strengthen the cardiovascular system, fortify bones, and reduce the risk of type 2 diabetes. Exercise is also the single most powerful tool you have to optimize your brain function.

The world’s longest-lived people don’t pump iron, run marathons, or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it.

Even if you are only active for 15–45 minutes per day, clearly the health benefits are profound.

That is a very small time commitment to significantly increase your life span.

...

This might just be the best news you hear all day:

Drinking alcohol, drinking coffee, and doing just a small amount of exercise each day will help you live longer.

Cheers to that!

Andrew Merle writes about living well, including good habits for happiness, health, productivity, and success. Subscribe to his email list at andrewmerle.com.

The Healthiest People In The World Don't Go To The Gym

Maybe it's time to cancel your gym membership. 

If you want to be as healthy as possible, there are no treadmills or weight machines required.

Don’t just take my word for it — look to the longest-lived people in the world for proof.

People in the world’s Blue Zones — the places around the world with the highest life expectancy — don’t pump iron, run marathons or join gyms.

Instead, they live in environments that constantly nudge them into moving without even thinking about it. This means that they grow gardens, walk throughout the day, and minimize mechanical conveniences for house and yard work.

In fact, Blue Zones researchers determined that routine natural movement is one of the most impactful ways to increase your life span, and a common habit among the world’s longest-lived populations.

Of course this might not seem realistic in our current knowledge economy, where we’re often tied to a desk and in front of a computer screen all day.

Moving naturally throughout the day might sound pleasant and romantic, but the reality is that 90% of us have sedentary jobs (whereas 100 years ago it was only 10%).

However, there are still easy ways to add more movement into your daily life.

One of the best ways to do this is to use an active mode of transportation. This could mean walking your kids to school, walking or biking to the grocery store, to a friend’s house, or out to dinner.

Ideally you could walk or bike to work as well (or walk/bike to the bus or train station, if that’s more feasible).

Research shows that the best work commute you can have is a 15-minute walk each way, but any physical activity built in along your commute is a plus. On the flip side, the daily car commute is the number two thing Americans hate the most on a daily basis, behind only housework (but maybe housework would be more enjoyable if you reminded yourself of the life-extending natural movement involved!).

If active transportation isn’t possible in your community, you can still find time to go out for a walk.

A recent study from the American Cancer Society revealed that walking for six hours per week resulted in a lower risk of dying from cardiovascular disease, respiratory disease, and cancer than not being active at all. But the research also showed that walking even as little as two hours per week could reduce the risk of disease and help you live longer.

Walking is also great medicine for your mind. A daily walk could reduce the risk of dementia by 40%, according to Anders Hansen, a physician and psychiatry specialist from the Karolinska Institute in Sweden.

If long walks aren’t your thing, break it up by taking several smaller walks per day instead (5 minutes per hour).

Make it a point to stand at your desk, or at least get up and move around regularly throughout the day. Get outside at lunch for some fresh air.

The bottom line is that our bodies were made to move.

And that doesn’t necessarily mean going to the gym.

You don’t need to lift heavy weights or grind through high intensity interval workouts to live a long and healthy life.

Simple, natural movement can be even more impactful.

Do as the world’s centenarians do — move naturally.

The Greatest Country in the World?

Is there a way to measure the greatest country in the world?

I suppose it depends on your definition, but I believe the best country is the one that produces the ultimate combination of happiness, health, and productivity/success.

Fortunately there are studies that rank countries across each of those areas, and the goal of this article is look across the individual rankings to arrive at the overall best of the best.

Happiness

The World Happiness Report is the ultimate authority on global happiness, ranking 156 countries by their happiness levels. Here are the Top 10 happiest countries in 2018, as determined by the latest study:

1. Finland
2. Norway
3. Denmark
4. Iceland
5. Switzerland
6. Netherlands
7. Canada
8. New Zealand
9. Sweden
10. Australia

In case you are wondering, the US came in at #18 in the latest Happiness rankings (one spot ahead of the UK).

Health

The Bloomberg Health Index ranks the healthiest countries in the world based on several factors including life expectancy, health risks, availability of clean water, malnutrition, and causes of death.

Here are the Top 10 healthiest countries in the world:

1. Italy
2. Iceland
3. Switzerland
4. Singapore
5. Australia
6. Spain
7. Japan
8. Sweden
9. Israel
10. Luxembourg

The US ranks as the #34 healthiest country, in large part due to its high levels of overweight and obese residents.

If you prefer to look at just life expectancy as the primary metric for health, here are the countries that come out on top:

1. Hong Kong (84.3 years)
2. Japan (83.8 years)
3. Italy (83.5 years)
4. Spain (83.4 years)
5. Switzerland (83.2 years)
6. Iceland (82.9 years)
7. France (82.7 years)
8. Singapore (82.6 years)
9. Sweden (82.6 years)
10. Australia (82.5 years)

The US ranks #37 in life expectancy with an average of 78.7 years.

Productivity/Success

On the productivity side, the World Competitiveness Ranking measures the world’s most competitive economies.

Here are the top countries from a business perspective in 2018:

1. United States
2. Hong Kong
3. Singapore
4. Netherlands
5. Switzerland
6. Denmark
7. UAE
8. Norway
9. Sweden
10. Canada

The World Economic Forum produces a similar report measuring each country’s competitiveness, productivity, and prosperity.

Here are the Top 10 from the latest report (2017):

1. Switzerland
2. United States
3. Singapore
4. Netherlands
5. Germany
6. Hong Kong
7. Sweden
8. UK
9. Japan
10. Finland

If you prefer to look at productivity and success from an innovation standpoint, here are the Top 10 countries, according to the 2018 Bloomberg Innovation Index (which scores countries using seven criteria, including research and development spending and concentration of high-tech public companies):

1. South Korea
2. Sweden
3. Singapore
4. Germany
5. Switzerland
6. Japan
7. Finland
8. Denmark
9. France
10. Israel

The US currently ranks #11 on the innovation index.

Any way you slice it, there are only two countries that rank among the Top 10 in each of the three categories (Happiness, Health, Productivity).

In fact, those two countries placed in the Top 10 in each of the six individual reports listed above.

Those two countries are Switzerland and Sweden.

In order to determine the ultimate winner, you need to look at where Switzerland and Sweden placed in each of the six individual rankings. Whichever country totaled the lowest overall score should be crowned the winner, as a result of ranking near the top of every list.

So which country is the best of the best — Switzerland or Sweden?

Here are the totals:

Switzerland: 24 (average rank of #4 on each individual list)

Sweden: 44 (average rank of #7 on each individual list)

So it really isn’t even close.

Photo by Dino Reichmuth on Unsplash

Switzerland ranked in the top 5 in every individual ranking listed above — the only country in the world to have that distinction.

Switzerland quite simply delivers the ultimate blend of happiness, health, productivity, and success.

Switzerland is the 2018 Greatest Country in the World.

How Does Switzerland Do It?

Switzerland has it all — wealth, beauty, culture, and stability.

One of the world’s wealthiest countries, Switzerland enjoys low unemployment and one of the highest gross domestic products per capita in the world.

The beautiful small country in Central Europe is made up of glacier-sculpted Alps, lakes, and valleys, and has enjoyed relative peace and tranquility since the mid 1800’s.

Well-known for its neutrality, Switzerland also prides itself on culture and diversity — German, French, Italian, and Romansh language all enjoy national status.

Additionally, Swiss citizens have won more Nobel Prizes and registered more patents per capita than most other nations.

And that’s just scratching the surface.

I suggest you add Switzerland to your travel list in order to truly find out what makes it the greatest country in the world.

Andrew Merle writes about living well, including good habits for happiness, health, productivity, and success. Subscribe to his email list at andrewmerle.com.

What Is Success, Anyway?

We are often told that if we aren’t hustling and grinding, then we won’t make it.

That if we aren’t outworking others, we’ll be left behind.

But what is the end goal? What does success really mean?

My definition of success is doing work that I love and living a long, happy, and healthy life.

And here are the facts to achieve that type of success:

Money can buy happiness, but only to a point

One often-cited study revealed that money stops producing happiness after you make $75,000 per year. More recent research clarifies those findings to show that the happiness gains from income starts to fall off around $70,000, becomes very low by $160,000, and then hits zero around $200,000. You undoubtedly want a comfortable standard of living to minimize financial stress, but chasing huge income as a means to happiness is not a proven strategy.

Working very long hours is not a recipe for productivity or happiness

Research shows that productivity falls sharply after 50 hours per week, and drops off a cliff after 55 hours. In the world’s happiest countries (primarily Scandinavian countries such as Denmark and Sweden), people work hard but rarely put in more than 37 hours per week. But that doesn’t mean they aren’t innovating — Sweden alone has produced world-shaping companies such as IKEA, Skype, and Spotify.

You also need to take real time off. Six weeks of vacation time per year has been shown to be optimal for happiness (unfortunately Americans take an average of only 11 days).

Social relationships are the best predictor of overall health and happiness

A Harvard study, conducted over 80 years, has revealed that close relationships, more than money or fame, are what keep people happy throughout their lives. And those findings hold true even when factoring in genes, social class, and IQ. In fact, of the thousands of people included in the study, those who were the most satisfied in their relationships at age 50 were the healthiest at age 80. The study’s lead researcher concluded that “the key to healthy aging is relationships, relationships, relationships.” Social relationships are quite simply the most powerful tool you have to live a long and happy life.

Social interaction also boosts your mood on a day-to-day basis. The data shows that to have a great day, you should aim for six hours of social time. That might seem like a lot, but every hour of social time helps to reduce your chance of having a bad day. A little is good, a lot is better. Unfortunately, Americans socialize for an average of only 41 minutes per day. Maybe we should spend less time hustling, and more time socializing.

Happiness causes success, not the other way around

We often grind away in hopes of making it big, as a means to eventually become happy. But Shawn Achor, one of the world’s leading experts on the connection between happiness and success, says that we have the formula backward: Happiness fuels success, not the other way around. If you want to achieve success, you need to look after your own happiness first.

Here are five easy everyday habits to boost your happiness:

1. Write down three new things each day that you are grateful for
2. Journal about a recent positive experience you’ve had for 2 minutes per day
3. Engage in 15–30 minutes of cardio exercise such as brisk walking or jogging
4. Meditate — Simply focus on your breath going in and out for 2 minutes per day
5. Start your day by writing a 2-minute positive email thanking a friend or colleague, or complimenting someone you admire

Achor says that doing those five things every day for 21 days straight will produce profound (and lasting) happiness benefits.

The number 2 most common regret of the dying is, “I wish I hadn’t worked so hard.”

A palliative nurse recorded the most common regrets of the dying and put her findings into a book called The Top Five Regrets of The Dying. The reality is that at the end of their life, nobody wishes they had worked more.

Don’t wait until you are on your deathbed to make that realization.

Use the time that you have now — while you are still in good health — to focus on the things that really matter (like quality relationships with friends and family).

We need to slow down and savor life

Our busy, always-on-the-go lifestyle is stressful. And stress leads to chronic inflammation, associated with every major age-related disease. While some stress is inevitable (and even beneficial), you must effectively manage it if you want to live well. Instead of always staying in overdrive, we need to consciously downshift, a common practice among the world’s longest-lived people.

Take a nap, enjoy a happy hour with friends, unplug after work hours, spend time outside, listen to live music, watch the sunset. Your time here is limited — make sure to slow down and enjoy it.

The happiest people discover their own nature and match their life to it

That is a direct quote from Ray Dalio, who is worth over $17 billion and one of the 100 wealthiest people in the world. But for him, the goal was never about making money. “Meaningful work and meaningful relationships were and still are my primary goals and everything I did was for them,” he says. “Making money was an incidental consequence of that.”

Ultimately, life and happiness boils down to finding the right fit for you. It is essential to know your own nature and operate consistently with it.

After all, the number one regret of the dying is “I wish I’d had the courage to live a life true to myself, not the life others expected of me.” Money won’t mean much if you aren’t living a life that is in line with what you want. And making money in a way that conflicts with your personality or values will just make you feel trapped. To live a truly fulfilling and happy life, Dalio says what you really need is “the courage to be true to your truest self, no matter what other people want you to be.”

It is these lessons that are most important to truly live well. Don’t feel the pressure to always hustle, grind it out, and get ahead. It is far more important to savor life, spend quality time with others, and pursue your own unique path.

If you do that, you will achieve the right kind of success.

Andrew Merle writes about living well, including good habits for happiness, health, productivity, and success. Subscribe to his email list at andrewmerle.com.

This Is How Many Hours You Should Really Be Working

Have you ever wondered about the optimal number of hours to work per week?

Perhaps you are one of those people who brags about your 70-hour workweek, or maybe you are on the other end of the spectrum chasing the 4-hour workweek dream.

Who really has it right, anyway?

It turns out that the number of hours you work affects not only your productivity, but also your happiness and perception of how much time you have.

And we currently have some room for improvement.

A recent Gallup poll in the US revealed that one in five full-time employees work more than 60 hours a week and nearly half of US workers regularly clock at least 50 hours.

But those people are doing themselves (and their employers) a disservice.

Research shows that productivity falls sharply after 50 hours per week, and drops off a cliff after 55 hours. Additionally, not taking at least one full day off per week (e.g. Sunday) leads to lower hourly output overall.

From a productivity standpoint you shouldn’t go above 50 hours, but to cut down on stress you’d be wise to work even less.

It is no secret that we are busier and more connected than ever, often bouncing from one obligation to the next. This non-stop lifestyle has resulted in 48 percent of working adults feeling rushed for time, and 52 percent feeling significant stress as a result.

Time management expert Laura Vanderkam conducted a study to determine how the number of hours you work affects how much time you think you have.

Of the 900 people included in the study, the average person worked 8.3 hours per day. And the results showed that there was only a one hour difference between the people who felt like they had a lot of time and those who felt time-pressured. Those who felt like they had the least time overall worked 8.6 hours, whereas those who felt like they had the most time worked just one hour less (7.6 hours).

So to not feel starved for time, aim for a 7.6 hour work day. That would equate to a 38-hour workweek.

A 38-hour workweek is remarkably similar to the number of hours worked in Denmark, consistently one of the world’s happiest countries (Denmark has earned the top spot on the World Happiness Report in three of the past five years, and finished number two and three in the other years). People in Denmark work hard but rarely put in more than 37 hours a week, often leaving the office by 4 or 5pm. Other Scandinavian countries enjoy a similar work-life balance, and similar happiness rankings.

Happiness expert Dan Buettner takes it even a step further. Buettner has reviewed the research on more than 20 million people worldwide through the Gallup-Sharecare Well-Being Index, and has conducted extensive on-the-ground research in the world’s happiest countries. “When it comes to your work, try to work part-time, 30–35 hours a week,” he concludes.

Buettner also recommends taking six weeks of vacation per year, which is the optimal amount for happiness. If that isn’t possible, he says at the very least you should use all of your allotted vacation time and keep negotiating for more until you’re getting 6 weeks.

Unfortunately Americans are not taking half of their vacation days, and two-thirds of Americans report working even when they are on vacation. Perhaps it’s no surprise that the US is down at #18 in the World Happiness Report.

Maybe 30 work hours per week and six weeks of vacation is not practical for you. But that’s okay.

If you want to achieve the perfect blend of productivity, happiness, and time affluence, a more realistic goal is to work slightly below 40 hours per week.

The research shows that even shaving an hour or two off of the standard 40-hour workweek can have huge benefits, both at work and at home.

Less than 10% of workers are able to achieve that schedule. A good goal is to be one of those people.

Here’s to the 38-hour workweek!

Andrew Merle writes about living well, including good habits for happiness, health, productivity, and success. Subscribe to his email list at andrewmerle.com.

Why You Should Have Friends

Social connection is the greatest predictor of happiness.

That is what happiness expert Shawn Achor has found after more than a dozen years studying the topic.

Social relationships are also vital to physical health. Human-behavior researcher and #1 New York Times best-selling author Tom Rath has found that social relationships help reduce stress and the risk of age-related memory loss. On the other hand, people with limited social interactions have almost twice the risk of dying from heart disease and are twice as likely to catch a cold.

Close relationships at work also lead to spikes in productivity. According to Rath, employees who have a best friend at work “are seven times as likely to be engaged in their jobs, are better at engaging customers, produce higher quality work, have higher wellbeing, and are less likely to get injured on the job.”

Therefore, focusing on your relationships proves to be good for your career as well. Achor’s research has revealed that happiness causes success, not the other way around.

Happiness. Health. Productivity. Success. All of this can be achieved through social relationships.

But how much social interaction we should aim for in order to see these benefits?

Credit: Arthur Poulin

According to Rath, the ideal amount is six hours of daily social interaction in order to have a great day. That might seem like a lot, but he also says that every hour of social time helps to reduce your chance of having a bad day. A little is good, a lot is better.

Perhaps this level of social connection is already a core part of your life if you are naturally outgoing and extroverted.

But what about if you are more of an introvert?

Achor recommends the simple act of sending a quick email every morning to thank or praise someone you know as a powerful way to boost your social connection and happiness. He says the effects of practicing this habit for 21 days in a row are profound.

Here are some more strategies to keep in mind as you get going, from Psychology Today’s 7 habits of socially connected people:

• Focus on quality relationships over quantity
• Prioritize face-to-face interactions over digital or phone
• Be willing to share personal information with others and make yourself a little vulnerable
• Ask questions and focus on listening to others
• Don’t let minor personal differences get in the way of building relationships
• March bravely into relationships without worrying about rejection

Relationships with other people are arguably the most important thing in our lives. And in addition to all of the benefits mentioned above, relationships are fun.

So give yourself permission to get out there and have some fun with someone else.

It just might be the best use of your time.

This is How to Exercise to Sharpen Your Mind

I am a huge believer in the power of exercise — for the body, and even more importantly for the mind.

As I have written about before, I never go into a big day without running first thing in the morning. I have found that morning exercise makes me mentally sharper throughout the day, and I am convinced that my morning running routine has changed my life and career more than any other habit.

After reading The Real Happy Pill: Power Up Your Brain by Moving Your Body, I know that science has undoubtedly proven the dramatic benefits of exercise on the brain.

In the book, author Anders Hansen, a physician and psychiatry specialist from the Karolinska Institute in Sweden, cites the latest neuroscientific research to clearly show that exercise:

• Increases focus and concentration

• Boosts creativity

• Alleviates stress and anxiety

• Improves mood and happiness

• Strengthens memory

• Slows the brain’s aging process

The amazing thing is that the cognitive benefits of exercise can be felt with as little as a 30-minute walk per day. In fact, Hansen notes that walking is the best medicine for dementia and a daily walk could reduce the risk of dementia by 40%.

A daily walk is the minimum amount of physical activity needed to see good results, but in the book Hansen also lays out the most beneficial activity level for the brain overall (to experience the full range of benefits listed above).

He says the very best you can do for your brain is to run for 45 minutes, at least three times per week. It is essential to raise your heart rate during exercise sessions, and he advises to focus on aerobic training over weightlifting to achieve maximum results for the brain. He says it is very important to stick with your training routine — people who exercise regularly a few times a week for six months will experience the most positive changes.

While that gives a great general framework to build your exercise routine around, Hansen also provides some concrete exercise tips to produce each type of cognitive benefit, including:

Best Exercise Routine for Improved Mood and Happiness

• Go for a 30–40 minute run, three times per week

• Hit at least 70% of your max intensity — you can keep a consistent pace throughout, but make sure you break a sweat and feel winded at the end of the workout

• Biking, swimming, or any other type of cardio can substitute for running as long as the intensity level and workout duration stay the same

• It is essential to keep this up for at least three weeks to experience the full benefits

• If you suffer from depression, you must run (or similar exercise) three times per week, 45 minutes each time. It usually takes about six weeks to notice the changes

Best Exercise Routine for Stress and Anxiety Relief

• Choose cardio over weight training

• Exercise for 30–45 minutes, at least 2–3 times per week

• You must elevate your heart rate during training sessions

• Reach the point of fatigue/exhaustion once a week (e.g. via interval training)

Best Exercise Routine for Increased Concentration

• Go for a run instead of a walk, ideally for 30 minutes

• Your heart rate should hit 70–75% of its max capacity (130–140 beats per minute if you’re 40 years old, at least 125 bpm if you are 50)

• Exercise in the morning to experience the peak concentration benefits during your work day (the effect will drop off after a few hours, and most of us need to focus during the day vs. at night)

Best Exercise Routine for Enhanced Creativity

• Run for at least 20–30 minutes (or similar vigorous exercise). A walk is good as well, but will not be as effective as running

• The creativity boost will be felt for about two hours after exercise

• Do not go all out — creativity will actually go down in the hours after a very intense/strenuous workout

Best Exercise Routine for Improved Memory

• Alternate between cardio exercise and weight training (weight training does seem to improve associative memory, e.g. matching a name with a face)

• If you need to choose between cardio and weights, cardio should take the priority since it is more beneficial for memory

• Don’t exercise to exhaustion — a walk or a light jog is sufficient

• Memory improvement takes place over several months, so it is important to keep at it

Best Exercise Routine to Halt the Brain’s Aging Process

• Walk for 30 minutes every day, at least five days a week (or run/bike/swim for 20 minutes, three times a week, which produces similar results)

• A daily walk is far more important than a daily crossword puzzle

Best Exercise Routine for Children and Teenagers

• It is best for children to be active for at least 30 minutes, at least a few times per week. Keeping this up for 2–3 months leads to permanent benefits including better arithmetic ability, increased creativity, and improved executive functioning (planning, concentration, impulse control, etc.)

• Kids should do whatever they enjoy (running, playing, tennis, soccer, etc.), but it is essential that they elevate the heart rate during exercise, ideally getting up to around 150 bpm

All of this shows that you don’t need to be an ultra-marathoner or jump on to the latest fitness craze — in fact, it is best to stick with the exercise basics to reap the maximum mental benefits.

Ultimately, you should do what you enjoy since that will make it easier to stick with it over the long haul. That’s why taking up an activity like golf, where you can wear fun golf polos and enjoy the good weather, is great, even if it means you’re not always breaking a sweat. And doing something is far better than nothing. Hansen points out that the brain registers every step — so while 30 minutes of physical activity is better than five minutes, five minutes of moving still counts for the brain.

So do your brain a favor by moving your body.

As Hansen says, “Modern neuroscience has shown that maybe the most important thing we can do for our brain — and therefore ourselves — is to be physically active.”

And it takes less than an hour per day.

Why I Go Offline for 12 Straight Hours Each Day

I go offline from 8pm - 8am every day.

This means that I disconnect from email, social media, and internet for 12 consecutive hours each day.

This habit initially started with avoiding email first thing in the morning and last thing before bed, based on advice from from Tim Ferriss in the The 4-Hour Workweek. He said that one simple change would be a life-changer, and it has been for me.

I then extended to a full digital detox for 12 straight hours — including about eight hours of sleep and two hours immediately after waking and two hours just before going to sleep — after reading the book The Productivity Project by Chris Bailey.

I have been able to stick with this “12-on, 12-off” approach for the last several years and find that it greatly increases my overall productivity and peace of mind.

...

Disconnecting for 12 straight hours isn’t as hard or extreme as it might sound.

Roughly eight of these hours are spent sleeping, which I now prioritize based on sleep’s proven health benefits. I keep my phone on airplane mode during this time to prevent unwanted disturbances (I can be reached on my land line in case of emergency). I have personally found the ideal sleep hours to be 10pm - 6am (or 5:30am depending on the morning), in order to maximize my mornings and evenings while still getting enough rest.

Upon waking, I like to start the day with 10 minutes of meditation, 30 minutes of exercise (usually running outside), and then enjoy a cup of coffee while getting ready for work, followed by breakfast with my family.

This morning routine puts me in the right frame of mind to tackle the rest of the day and be “all in” at work. I also find that many of my work breakthroughs or ‘aha’ moments come during these pre-online morning hours. All of this would be derailed if I checked email or went down the rabbit hole of social media first thing in the morning.

I try to keep my work day to 9 hours (10 at most) because productivity has been shown to go down dramatically after that point, and I can feel this dropoff. I also find that setting hard office hours forces me to get my work done in that amount of time, much like a work deadline does. Getting home by 6 or 6:30pm (most of the time) enables me to spend time with my family, eat dinner, and then do a last check of email if necessary.

I then like to spend the last 1–2 hours before bed offline, taking care of personal items, hanging with family, and relaxing after the long day (which for me includes reading, writing, enjoying a glass of wine, or watching TV).

Checking email too close to bed makes my mind race with all of the things I need to do, making it very challenging to fall asleep. I am better prepared to read and respond to those emails the following day when I have the time and am well-rested.

...

All of this means that I am offline for 12 hours per day — from about 8pm - 8am (this window can shift up or back by 30 minutes on any given day). I also try to avoid email and social media for one day each weekend.

Keeping this schedule enables me to prioritize the things that are most important in my life — my family, my health, and my work. If I was always connected and attached to my phone or computer, I am sure that each of those three buckets would suffer.

Your schedule likely looks a bit different than mine, and that is to be expected. This is not a prescription for exactly how you should structure your time, or intended to be a one-size-fits-all approach. You should find the routine that works best for you. But I do believe that we all need enough time offline to gain perspective and make time for the things that truly matter.

I have found that balancing my online and offline time helps me to achieve balance in my life overall.

Wake Up With This 9-Minute "Snooze" Ritual

I pride myself on being a morning person and having a highly-productive morning routine. 

I consistently get 7-8 hours of sleep, religiously go for a 30-minute run in the morning, always make my bed, and even block out the first hour of my work day to tackle my single most important task.  

But I’ll admit that it has always been hard for me to get out of bed.  I have struggled with this for as long as I can remember. 

It has been common for me to set my alarm for 6am, only to snooze several times and not get out of bed until 6:30 or later.  Somehow the warmth of my bed just seems impossible to leave, even if I know that those 30 minutes of snoozing are not actually restful or restorative. 

To make matters worse, I also pride myself on time management, and yet I know that those 30 minutes of snoozing are a total waste of time. 

So I have been in search of an effective way to actually wake up when the alarm goes off.  And I think I have finally found the answer. 

I have learned that I need to ease into the day.  It is essential for me to have a bridge between the peaceful night’s rest and the commotion of the day.  I have found that there just isn’t anything that reliably causes me jump up and excitedly rush out of bed (other than realizing I’m late for a meeting!). 

Understanding this about myself, I started thinking about meditation as an ideal start to the day.  I know all about the benefits of meditation, and have tried to work it into my routine in the past, but have not consistently made time for this practice in my schedule.  There just has never seemed to be enough time in the morning to meditate, along with everything else I try to fit in before heading off to work. 

So that got me thinking about using my “snooze” period more productively.  It occurred to me that I could swap my snooze time for meditation time - if only I could get out of bed.  And then I thought to myself, “Why even get out bed?”  Maybe I’d be more successful waking up and sticking to a meditation practice if I removed the barrier of actually leaving my bed.  And that’s exactly what has happened. 

It turns out that my need for slowly easing into the day, interest in meditation, and love of maximizing time have all combined for the perfect wake-up solution. 

I still set my alarm for 6am.  And I still hit the snooze button.  But now that snooze button starts the timer for my meditation session.  I simply sit up in bed – a much lower threshold than actually getting out – and spend the snooze period meditating. 

My meditation is nothing fancy.  I sit up in a comfortable position with my back against the wall, supported by two pillows.  And then I just close my eyes and focus on my breathing.  Whenever I notice my attention wandering, I just bring my focus back to my breath. I do this repeatedly for nine minutes (the duration of one “snooze” on my settings) until the alarm goes off again.  And remarkably I have not once fallen back asleep. 

I’m sure this isn’t the textbook meditation technique, but I do know that I feel calm, centered, and ready to start the day after my 9-minute snooze meditation.  I then drink a glass of water (that I keep next to my bed), slowly get out of bed, and continue on with my morning routine. 

This simple process means that I am getting out of bed 20 minutes earlier than I previously was, all while fitting in a morning meditation, and getting into the right frame of mind to take on the day.  And I’m not sacrificing any quality sleep. 

This wake-up ritual is working wonders for me, and I thought it could be helpful for other habitual “snoozers” as well.  I hope it works for you.         

Here’s to a great morning!

Here's a Recipe for a Great Weekend

During the busy workweek, I tend to be pretty good at maximizing my time and productivity.  I enjoy the challenge of finding pockets of time amidst a packed schedule, and tuning out distractions in order to do my best work. 

But I have struggled in the past to create a great weekend routine.  The unstructured nature of weekends, and ample free time, has sometimes left me feeling overwhelmed or not knowing where to start.  I have always looked forward to weekends as the optimal time to have fun and relieve stress, but haven’t consistently spent my time in a way that produced these results.  Therefore, I wanted to take a more strategic approach to weekends in order to increase my enjoyment, relaxation, and regeneration. 

After much experimentation and research, here are the best habits I have found to maximize happiness and rejuvenation during those precious weekends. 

Consider this a recipe for a great weekend:

Avoid Work Email and Social Media

You will never gain perspective or fully experience life if you are constantly buried in email or scrolling through social media.  The weekend is the perfect time to disconnect – avoiding all work email and social media.  If this seems like a major step, consider implementing this for just one of your weekend days to start (Saturday has been the easiest day for me to apply this tactic).  In general, I believe in minimizing technology on weekends, but not eliminating it altogether – for example, you might want to call or text people to make plans, email an old friend, or relax by watching a movie on Saturday night.  All of these are perfectly acceptable and rely on some use of technology. 

Spend Time with Friends and Family

Celebrate the end of the week in the company of friends and family.  Social connection is the greatest predictor of happiness, and also vital to our health.  Our close relationships can get crowded out of the busy workweek, so it is critical that we make time for them on the weekends.  Make it a point to get at least one social activity on the calendar each weekend.  I have found it helpful to keep a list of people I’d like to see, and then reference this list as I schedule social outings for upcoming weekends.  Last-minute get-togethers can be great too, but they might not happen if you don’t plan ahead. 

Exercise

I am a huge believer in the mental and physical benefits of exercise, and the weekend is an excellent time to bring some variety to your workouts.  If you do the same gym routine or morning jog every weekday, try mixing it up on Saturday and Sunday.  Use the extra time to go for a long hike, bike ride, or even just a nice walk outside (or whatever other sport or activity you like to do, whether that’s spin class, skiing, tennis, or tai chi). 

Get Outside

It is all too common to spend most of our weekdays inside and in front of a computer screen.  So use the weekends to get outdoors and enjoy the fresh air – if the weather is great or not.  I have found that my happiness is often proportional to the amount of time I spend outside.  Track how many hours you spend outside on Saturday and Sunday, and see if you can increase this number each weekend.  It will likely do wonders for your mood and outlook on life. 

Enjoy Good Food and Drink

I love a great meal and glass of wine.  Meals can sometimes be rushed on weekdays, so I like to slow it down and savor a great dinner on Friday or Saturday night (either cooking at home or going out).  I think of weekend meals as a special treat, and am always happier when I take the time to really appreciate them. 

Do What You Love to Do

This might seem obvious, but the extra time on weekends gives us the opportunity to do more of what we love to do.  I actually recommend the practice of writing out what you love to do (for me, this includes spending time with my wife and kids, traveling, watching sporting events, listening to music, reading, and writing).  Whenever I need some inspiration, I just reference the list of things I love to do and start doing them.  This list will be unique to every person, but spending more time doing what you love on the weekends will make for a very happy couple of days.  And I find that this good feeling often lasts well into the workweek.     

So there you have it – a recipe for a great weekend! 

If this list seems daunting, just think about how many of these elements can be combined together.  For example, you can enjoy a great meal in the company of friends, or make it a point to always exercise outside on the weekend. 

Incorporate these weekend ingredients into your life and make the most of your precious "off" days!  

How to Find Your True Calling

Many people are in search of their purpose, or true calling, in life. 

And this is certainly a worthy endeavor – research has shown that knowing your sense of purpose adds up to 7 years of extra life expectancy. 

But finding your purpose can be quite challenging since it can be an abstract and ambiguous phenomenon.

Therefore, the objective of this article is to make the process more concrete and actionable. 

I believe that true calling lies at the intersection of three important areas: your strengths, interests, and what benefits others. 

When these three forces are all at play, you are doing what you were born to do. 

Of course it is important to have a clear understanding about each of the three components, so let’s break them down. 

Strengths

We are all born with, or have developed, talents and strengths that distinguish us from others.  We simply do some things better than most other people do, and it is important to know what these things are and to lean in to them.  Research shows that applying our strengths is connected to greater work satisfaction, engagement, and productivity.  And using our strengths makes us happier and more successful, too.   

You probably have a sense of what you do well, but a great place to dive deeper and crystallize what you do best is by taking the StrengthsFinder assessment.  This costs $15 and requires about 30 minutes of your time - if you are serious about this self-discovery, it is a worthy investment.

Alternatively (or additionally), you can take the VIA Character Strengths survey (free with log-in) to discover your top strengths. 

Taking one or both of these tests, along with your gut feel, will yield an excellent understanding of your signature strengths and how to leverage them. 

It is through this process that I learned that some of my top strengths are my focus, determination, and analytical nature.     

Interests

This might seem like an obvious one, and certainly unique to every individual.  But even identifying personal interests can be tricky. 

We’re often told to pursue our passions, but many people do not have pre-existing burning passions.  The reality is that passion often doesn’t just exist – it needs to be developed.    

Therefore, a better approach is to start by thinking about anything that you are interested in or enjoy doing (even remotely).  Take the time to write these interest areas down, and then add to the list whenever something makes you happy, curious, or intrigued to learn more.  Over time trends will appear and you will have a good sense for what you truly enjoy doing. 

If you get stuck, start by designing what your perfect day would look like, from the time you wake up until the time you go to sleep. 

Even thinking about how you choose to spend your free Saturday afternoons gives a good indication of your interests. 

I have discovered that I love reading and writing, especially about personal improvement and philosophies of life. 

What Benefits Others

Now that your top strengths and interests have been identified, you are already light years ahead of most people.  Uniting just those two forces, whether as a profession or hobby, can ignite your happiness and success.  But to truly find your calling and purpose in life, it is important to leverage those areas for the greater good.    

Hopefully you are one of the lucky ones already operating in your sweet spot.  But if not, often just combining your strengths and interests will naturally unearth a path to help others.  And perhaps by now you have already had some ‘a ha’ moments. 

You don’t need to only consider major global issues – your family, community, school, city, company (or other group or organization that is important to you) are also in need of your unique contributions.

Don’t forget that people are in need of entertainment, humor, relaxation, education, beauty, social gathering, and other simple joys.   

For example, if you’re a particularly patient person, and you enjoy spending time with children, you could focus your efforts on mentoring or coaching.  Or maybe you’re a doctor with a passion for travel, so you seek out opportunities to volunteer your medical services abroad.  Or perhaps you are great with numbers and interested in money markets, and therefore are well-suited to help people accumulate wealth and save for retirement.      

For me personally, I found that I was reading every book I could get my hands on related to happiness, health, productivity, and success.  I would underline key passages and then, after finishing the book, would transcribe my key takeaways into a one-pager.  I was initially doing this for my own use, but then realized that others could also benefit from my research and writing about these key insights for living well. 

I have now been writing about these topics for almost two years, and find it very meaningful to leverage my top talents (focus, analytical nature) and interests (reading and writing about personal improvement) to help other people lead happier, healthier, more productive lives. 

Go Find Your Calling

We all want to wake up in the morning with a clear sense of purpose that guides and gives meaning to our lives.    

But your calling won’t necessarily just “call” out to you.  You will likely need to search for it. 

By following the steps outlined above, you can find and nurture it. 

Your true calling will emerge as you combine your top strengths and interests with what benefits others. 

When you do that, you are doing what you were meant to do.  

What to Eat to Live to 100

I aspire to live an incredibly long, happy, and healthy life.

That is why I recently read the The Blue Zones Solution, in which New York Times best-selling author Dan Buettner reveals the eating and living habits of the world’s longest-lived people.

For over a decade, Buettner (along with the National Geographic Society and a team of researchers) studied the 5 locations around the globe that have the highest concentrations of 100-year-olds, as well as exceptionally low rates of diseases such as cancer, diabetes, obesity, and heart problems.

In the book, Buettner lays out the specifics for each of these “Blue Zones” locations, analyzes the trends, and then prescribes a plan for people looking achieve the same level of health and longevity.

The book is fantastic and I highly recommend it for anyone who is looking to live a longer, happier life. In case you are short on time, I have tried to summarize my main takeaways below.

Note: Most of the book focuses on food because, as Buettner says, “food may be the best starting point for anyone seeking to emulate the health, longevity, and well-being found in the world’s Blue Zones.” But a significant portion of the book is also devoted to other healthy lifestyle habits commonly found in Blue Zones locations, and I have included some of those key behaviors at the end of this post.

According to The Blue Zones Solution:

The best-of-the-best longevity foods are (Include at least 3 of these daily):

• Beans (black beans, pinto beans, garbanzo beans, black-eyed peas, lentils)
• Greens (spinach, kale, chards, beet tops, fennel tops, collards)
• Sweet Potatoes
• Nuts (almonds, peanuts, walnuts, sunflower seeds, Brazil nuts, cashews)
• Olive Oil (green, extra-virgin is best)
• Oats (slow-cook or Irish steel-cut are best)
• Barley
• Fruits (all kinds)
• Green or Herbal teas
• Turmeric (spice or tea)

The 4 best beverages are:

• Water
• Coffee
• Green Tea
• Red Wine (no more than 2 glasses daily)

Foods to Minimize include:

• Meat (eat meat only 2 times per week or less; meat servings should be 2 oz. cooked or less; fine to eat up to 3 oz. of fish daily)
• Dairy such as cheese, cream, and butter (limit as much as possible; Goat’s and Sheep’s milk products are ok)
• Eggs (eat no more than 3 eggs per week)
• Sugar (limit as much as possible — opt for honey and fruit instead)
• Bread (OK to eat 100% whole wheat and true sourdough bread; look for sprouted grain bread, whole grain rye, or pumpernickel bread)

Foods to Avoid (other than a special treat):

• Sugary beverages (sodas, boxed juices)
• Salty snacks (chips, crackers)
• Processed Meats (sausages, salami, bacon, lunch meats)
• Packaged sweets (cookies, candy bars)

Food Guidelines to Live By:

• 95% of your food should be plant-based
• Eat your largest meal at breakfast, a mid-sized lunch, and small dinner
• Stop eating when you’re 80% full
• If you need to snack, make it a piece of fruit or handful of nuts
• Cook most of your meals at home and eat with friends and family as much as possible

The top longevity foods eaten in each Blue Zone:

Ikaria, Greece:

• Olive oil
• Wild Greens
• Potatoes
• Legumes (garbanzo beans, black-eyed peas, lentils)
• Feta and Goat Cheese
• Sourdough bread
• Lemons
• Honey
• Herbal Tea
• Coffee
• Wine

Okinawa, Japan:

• Tofu
• Sweet Potatoes
• Brown Rice
• Shiitake Mushrooms
• Seaweeds
• Garlic
• Turmeric
• Green Tea

Sardinia, Italy:

• Olive oil
• Beans
• Goat’s Milk and Sheep’s Milk (including sharp pecorino cheese)
• Flat Bread
• Barley
• Sourdough Bread
• Fennel
• Fava Beans and Chickpeas
• Potatoes
• Greens
• Tomatoes
• Onions
• Zucchini
• Cabbage
• Lemons
• Almonds
• Wine

Loma Linda, California:

• Avocados
• Salmon
• Nuts
• Fruits
• Beans
• Water (7 glasses per day)
• Oatmeal
• Whole Wheat Bread
• Soy Milk

Peninsula, Costa Rica:

• Corn Tortillas
• Black Beans
• Squash
• Papayas
• Yams
• Bananas

Blue Zones lifestyle lessons to maximize happiness, health, and longevity:

• Move daily (e.g. walking or other moderate-intensity activity).
• Socialize more. Research shows that the happiest people socialize at least 8 hours per day, especially with parents and family.
• Know what gets you up in the morning. Knowing your sense of purpose, or reason for living, has been shown to add up to 7 years of life expectancy.
• Have faith. Attending faith-based services (it doesn’t matter what faith) 4 times per month has been shown to add 4–14 years to your life.
• Committing to a life partner can add up to 3 years of life expectancy.
• Aim to sleep 8 hours per night for maximum health and longevity.
• Have sex. 80% of people in Ikaria ages 65–100 are still having sex, and sex has been shown to enhance longevity.

In summary, as noted in the book, “Eat well, stress less, move more, and love more.”

Here’s to a long, happy, healthy, and fulfilling life!

How to Get By on 4-5 Hours of Sleep

We all know that it is optimal to get 8 hours of sleep per night. 

The benefits of sleep for our health, happiness, and productivity have been well-documented. 

There is simply no doubt that we need sleep to be at our best.    

But sometimes 8 hours just isn’t in the cards. 

Whether because of work stress, a crying baby, or some other late-night disturbance, we are sometimes forced to function on 4-5 hours of sleep (or less). 

When that is the case, should we just resign ourselves to a day filled with moodiness and limited output?  Or are there some strategies to counteract the effects of little sleep? 

Fortunately, there are some effective ways to survive (and even thrive) after a night of tossing and turning. 

Try this routine the next time you’re short on sleep:

• Force yourself to get up and exercise.  I personally find that a 30-minute run in the morning is worth an extra 2 hours of sleep, and makes me feel close to how I typically would during a well-rested workday.  It may not be your finest workout after limited shut-eye, but working up a sweat will make you feel sharper and more alert afterwards.
• Follow exercise with a cold shower, which has been shown to increase mood, alertness, and energy.
• Have a cup (or two) of coffee.  Caffeine in moderation can help boost your concentration and mental alertness.  Feel free to go back for another round - coffee or green tea - in the early afternoon if you’re not overly sensitive to caffeine.
• Get your most important work done in the morning.  It is critical to prioritize your day.  Expect an energy dip in the afternoon, so tackle your must-do items first-thing.
• Eat light, healthy meals and snacks.  The food we eat has a big effect on our energy levels, so treat food as fuel when operating on little sleep.  In general, opt for complex carbs and protein to increase energy levels.  Some revitalizing options include berries and other fruits, steel-cut oatmeal, eggs, nuts, vegetables, lean meats (such as grilled chicken), and fresh fish (such as salmon).  Be sure to also drink lots of water throughout the day.  Heavy meals, sugar, and processed carbs will only worsen the situation and make you want to hit the pillow.
• Take a walk outside to break up the day.  When sleepiness hits at your desk, get up and go outside for a 10-15 minute walk.  The break and sunlight will help to restore your energy levels.
• Allow yourself a quick afternoon nap.  A short 30-minute nap has been shown to boost alertness and limit the effects of sleep deprivation.
• Leave work on time.  This isn’t the day to put in overtime, if you can avoid it.  You accomplished your most important tasks early and made it all the way through, so pat yourself on the back and call it a day.  Go home and enjoy a relaxing evening and hopefully better sleep than the night before. 

Of course it is never ideal to operate on little sleep, but the reality is that we all find ourselves in this situation from time to time.  And fortunately there are some proven strategies to make the most of it. 

Your day will certainly be more manageable by following this plan, whether you adhere to every step or just select a few of the items.  

Perhaps it also jumped out at you that this routine could maximize your day even when you are well-rested.

Here’s to a great day (sleep or not)!    

 

The Secret to True Happiness and Making a Unique Impact on the World

What if I told you that there is one main secret to true happiness?

And that this secret also guarantees that you will make a truly unique impact on the world?

And live a fulfilling life without regret?

It turns out that this secret does exist.

It is actually incredibly simple.

And it is something that you have and nobody else does.

The secret is being yourself and totally owning it.

Or as Neil Pasricha, #1 bestselling author of The Happiness Equation, says, “Be you and be cool with it.”

As he describes, “There is nothing more satisfying than being loved for who you are and nothing more painful than being loved for who you’re not but pretending to be.”

How true.

This point is validated by the number one regret of the dying, which is “I wish I’d had the courage to live a life true to myself, not the life others expected of me.”

Of course a key word in that line is “courage.” While being yourself is a simple concept, it is challenging to implement.

But it is worth striving for. Every day.

And only you know exactly what that means for you.

As Pasricha says, “Settling in to your true, weird, authentic self isn’t easy, but it’s the most satisfying way to have everything.”

If you are already living a life true to yourself, continue down that path. It is the right one.

On the other hand, if you sense that you could lean in to being you even more, do it.

Whatever you love to do, resolve to do more of it.

Don’t have the same regrets when you look back on your life.

Be you and be cool with it.

It is the secret to happiness, fulfillment, and making a truly unique impact on the world.

As Oscar Wilde said, “Be yourself. Everyone else is already taken.”

Why You Should Keep An Accomplishments List

Many of us rely on plans and to-do lists to prioritize our time and stay on track for the future, but what about after we complete those tasks and projects? Should we just check things off the list and move on?

It turns out there are numerous benefits to writing down and celebrating our past accomplishments on an ongoing basis.

Here are just a few reasons to keep an Accomplishments List:

• Looking back at our past achievements produces a satisfying happiness boost. Thinking about our wins makes us feel like a winner.
• Focusing on what we achieved and what went well can enhance our overall view and positively change the way we remember the past (even if we experienced challenges or failures in that same time period).
• Being reminded of past successes motivates us to work hard for more accomplishments in the future, thereby producing an ongoing cycle of success and achievement.
• Keeping an Accomplishments List keeps us focused on our actual productivity and what we get done — not just how busy we are.

A bonus is that if you work in an office with annual performance reviews, keeping a weekly Accomplishments List will yield a large pool of successes to choose from at review time to remind your manager just how great your year was! If you relied on memory alone, chances are that you and your boss would forget about many of the things you achieved weeks or months prior.

Wondering how to get started with an Accomplishments List, and how to make it part of your regular routine?

In the terrific new book, How To Have A Good Day, author Caroline Webb cites the example of an office worker who made it a habit to block out the 5:00-5:30 p.m. window every Friday to write down the single best thing she achieved that week. That is almost always a quiet time at work, and a great opportunity to reflect on the week that just went by. And while she blocked out a full half hour, she acknowledged that the practice really only takes 5 minutes.

As for me, I like to maintain an ongoing Accomplishments List that I keep in my email inbox. I add to it every time I complete a task or project that I am proud of, and then I email the updated version to myself so it stays toward the top of my inbox.

Keeping the list in a visible place keeps my past successes top of mind, which tends to improve my mood, and adding to the list feels fantastic. I keep the running tally throughout the year, and then file the list away and start a new one at the beginning of each calendar year. That helps me to mentally celebrate the past year, and then “turn the page” for the year ahead.

It really doesn’t matter how you do it — the key is to get your accomplishments out of your head and down on paper while they’re fresh. Keep the list going and make it a habit to look back and acknowledge what you’ve achieved.

Once you make this part of your routine, don’t be surprised if your Accomplishments List becomes just as valuable as your To-Do List!