If you’ve been stuck in a rut lately, then it’s probably time to make some healthy lifestyle changes. It doesn’t take much to make subtle changes that will improve your wellbeing. When you make a few lifestyle changes, it doesn’t take long before you begin to feel better and look better.

Instead of staying in the same unhealthy place, try these seven lifestyle changes. With a little bit of determination, your life can become one that you are happy to live.

Swap your coffee & soda for tea

Caffeine is one of the most abused substances on the planet. It shows up in beverages like soda and coffee. One of the healthiest things you can do is shop for quality teas, and drink those instead of coffee or soda. Many teas still have caffeine, but not as much as other caffeinated beverages.

If you quit caffeine cold turkey, you might have a few withdrawal symptoms. But, if you replace your heavily caffeinated and sugar-filled beverages with tea, you will quickly begin to feel healthier. Teas taste great and they are easy to make anywhere that hot water is available.

Teas can help wake you up in the morning, get through the day, and calm you down in the evening. As an all-natural beverage, you can also use teas to help relieve headaches, fight colds, and treat an upset stomach.

Find 20 minutes for yourself

Another great way to take care of yourself and your wellbeing is to carve out 20 minutes everyday. During those 20 minutes, you should do anything that you want that makes you feel great. Read a book, draw a picture, meditate. Just do something that you love and brings you joy.

During those 20 minutes, make sure that no one interrupts you. Find a place in your home where you can shut the door and make it a rule not to bother you until you have left the room. Some people will go in the bathroom for 20 minutes, because that is the one place that they can find peace and quiet.

Everyone needs time to unwind. Often, we do it while sitting in front of the TV and we do not accomplish anything meaningful. Instead, become productive in a way that pleases you, and do it in a short amount of time. You’ll be amazed how quickly you accomplish your goals during those 20 daily minutes. Don’t forget to find 20 minutes on the weekends, too.

Drink more water

Along with adding flavourful teas to your diet, be sure to drink plenty of water. Adults know they should drink water, but many forget. Rather than ordering coffee, soda, or an adult beverage at a restaurant, order water. It is free and it will fill you up without adding calories. You’ll be surprised how much money you save when you drink water instead of beverages that you have to buy.

Even at home, when you start to drink water, you stop spending money on juice or soda. When you drink water, get it from your tap rather than from plastic bottles. When you take it on the road with you, use a reusable water bottle instead of using single-use plastic water bottles. As you drink more water, do it responsibly so you do not negatively affect the environment with plastic bottles.

Move, move, move

So many people develop health problems because they do not move during the day. Sitting for extended periods of time is becoming a major health problem. Sitting can be just as bad for the body as obesity and smoking. Fortunately, it can be remedied by adding movement to the day.

If you have a job where you sit all day, you should find time each hour or half-hour to get up and move for at least five minutes. If you can find time to walk during your lunch break, you can help bring relief to your body. Another way to combat daily sitting is to have walking meetings with colleagues rather than sitting at a meeting table.

If you cannot afford to go to a gym, take time to do something physical each day. This could be something as simple as walking around your neighbourhood, or it could involve pulling weeds, or cleaning your house. The more you move, the more comfortable your body will be during movement.

For people who haven’t exercised in a while, it can be tough to find the motivation. Reward yourself with a treat, like a new pair of socks or a fun t-shirt, if you can get off of the couch and get moving. Some people will use apps to record how far they walk and how many times each week they walk.

Cook real food

In our busy lives, it’s really easy to throw a pre-made meal into the microwave. But, overly processed foods, like microwavable meals, do not have the nutrients that the human body needs to stay healthy. Instead, begin cooking meals with real food. Buy food in the produce section. Go to your local farmer’s market. Stay away from anything that has ingredients that you cannot say or understand.

You’ll be surprised how quickly your body begins to crave real food. It won’t take long before your body and mind finds overly processed food unappetising. If you aren’t sure where to start, look into the meal delivery kits. Those tend to have simple ingredients and easy-to-follow instructions. You can get some delicious recipes in those boxes, then you can repeat with ingredients you buy at your local grocery store.

If you prefer to buy fresh food from a local grocer, you can find healthy recipes online. Many even have videos that explain how to use foods that you may not have ever used. Don’t be afraid of vegetables like rutabaga or kohlrabi, because someone has created a video on how to prep them and cook them. Eventually, you will be able to cook with nearly every seasonal food that shows up in your local grocery store. And best of all, your health will benefit from it.

Put away your phone

Health and wellbeing involves more than eating good food and exercising regularly. It involves maintaining mental health. One of the biggest problems with mental health today is the smartphone. These little devices were designed to bring us closer to people by making it easier to communicate. Instead, they have driven us farther apart than ever before.

It is no coincidence that the introduction of the smartphone and the drop in social activity go hand-in-hand. Since smartphones entered the world, the numbers of people with anxiety, depression, and other mental health issues has increased, especially in young people. To make a major change in your mental wellness, live your life without having your phone with you all of the time.

Put your phone in a drawer and go for a walk. You do not need to listen to music when you are outside. Listen to nature instead. Walk with a friend who also leaves their phone at home. Take time to really be with yourself. It won’t take long before you realise how nice life is without having your phone with you. Even if you are at home, put in another room and do whatever you need to get done. Your efficiency will improve, too. Your relationships with your family should also improve, especially if you all put away your phones and have conversations with each other without phones interfering with your interactions.

Get out of your head

Another common problem that detracts from health and wellbeing is being stuck in our heads. We get stuck listening to our brains talk us out of doing fun things. Our negative thoughts can weigh us down and take us away from what is going on in the world around us.

Instead of being stuck worried about what might happen, get out of your head and get involved in what is happening. You might start to see a drop in feelings of anxiety and stress and an increase in motivation and happiness.

Of course, this is easier to say than to do. The best way to get out of your head and into life is to recognize when you are in your thoughts. When you recognise it, you have to be mindful about getting out and back into the world. Some people will begin paying attention to their breath, which is an external activity. They pay attention to their inhales and exhales. Then, they can engage with the world. It takes mindful purpose to get out of your head and into the world.

Being in the present is a great way to improve your wellbeing. Usually when we are stuck in our thoughts, we are worrying about the future or dwelling on the past. Those are moments that will never happen again and they take us away from the present, which is all that matters. Get out your head, enjoy life, and watch your health improve.