Entrepreneurship is hard. There’s long hours, a lack of social life at times, and let’s not even get into the stress it can bring. 77% of people experience stress on a regular basis, which is amplified if you’re in business.

However, it doesn’t have to be that way.

There’s a reason that some of the most successful people in the world have the same habits. It’s because they work.

We can all add these into our lives to see big changes, from how we feel, sleep, and the amount of focus we have everyday.

That’s why in this article I’m going to teach why you need to be pursuing these 3 habits everyday moving forward in 2019.

Meditating

Meditation isn’t a bunch of spiritual mumbo jumbo. It can have drastic impacts on your emotional and mental health that as an entrepreneur, you need to keep up as much as you can.

In fact, a study from the Journal of Cognitive Enhancement tested how meditation can help cognitive decline and keep the brain healthy. This experiment started in 2011, interviewing participants that undertook a 3 month meditation retreat in Colorado.

Not only did the participants experience more focus, attention capabilities, and general emotional well being after the retreat, but they continued to reap the benefits seven years later when they were re-investigated.

Begin small. Try meditating and focusing on your breath for 5 minutes, and bring your awareness back when the mind wonders. Slowly raise this time as you get more experienced and you’ll see the results for yourself.

I began meditating when I was 16, and I am now one month from turning 25. I don’t think a single habit has had as big of an impact on my life as meditation.

It has made me more focused, emotionally balanced, and it’s a large part of my spirituality. It’s not a coincidence that Mark Zuckerberg, Steve Jobs, and some of the greatest entrepreneurs all have this habit.

Aerobic exercise

As an entrepreneur, you probably sit down for long hours, don’t you? You probably have tight hips, hamstrings, and other muscles. That’s one of the main reasons you need to begin adding aerobic exercises into your 2019 routine. Here’s the other.

A study in The Journals of Gerontology took 59 elderly individuals and split them into two groups. One group performed aerobic exercise, which is cardio, and the other focused on stretching.

This trial went on for 6 months and you won’t believe what researchers found. They concluded that the aerobic group had significant increases in brain volume, specifically white and grey brain matter.

How do you think our brains grew so much through evolution? We were constantly moving, flowing blood to the brain — swelling different regions with nutrients and oxygen. Whether it’s running, swimming, or cycling, it’s ideal to be doing cardio a few times per week to achieve this on a micro level.

Since you’re most likely crunched for time, you can try HIIT(High intensity interval training), which involves rotating between moments of moderate pace and intense paces. It’s been proven to be just as effective as long sessions, but often only last around 15 minutes.

I’ve been active my entire life, but I got into seriously working out when I was around 16 to 17. I enjoy weightlifting, yoga, and doing enough cardio that I could probably power my city if I was on a hamster wheel!

Exercising release endorphins and feel good chemicals that you feel immediately and for some time afterwards. As you begin looking into the mirror and seeing a more attractive physique, your confidence and self esteem will also skyrocket.

Journaling

Writing in a journal, even for just a few minutes per day, can reduce stress, help you manage anxiety, and keep you mentally strong throughout your business career.

There will be no shortage of obstacles in entrepreneurship, and journaling can help you remain level headed.

The University of Rochester Medical Center recommends that you try to write on a daily basis. It’s supposed to a habit, meaning you do it on a regular schedule. Don’t make it hard, either. Just take out a scrap piece of paper and a pen, and begin writing.

There’s no write or wrong with journal. Write down whatever ideas, thoughts, and feelings you have at that moment. Elaborate and explore them. It’s a private practice to discuss anything that matters to you, with you.

You can use a journal to map out your goals, business progress, and brainstorm ways to solve problems your company is facing, too.

Moving forward into 2019, remember that with these activities you want to stretch, not snap. Start implementing them slowly and gradually improve the process. As you begin to reap the benefits, you’ll feel more motivated to pursue them for longer periods.

Health is energy

Tony Robbins said that. It’s stuck with me ever since.

Frankly, I’ve never had a poor diet, but going out of my way to eat really clean has been life changing.

For example, here’s what I had so far today:

  1. A salad and a cup of lentils
  2. A multivitamin and fish oil supplement
  3. Green tea
  4. A tumeric, ginger, and lemon shot
  5. Blueberries and baby carrots as a snack
  6. Plenty of water
  7. Kombucha

Do you know how I feel?

AMAZING!

95% of diets fail, and I believe it’s because people don’t realize it’s a lifestyle. It’s not something you do for a couple of weeks or months. You’re doing this til’ you kick the bucket.

You do it because you value your health, happiness, and body. You do it because you care about your life and future. You do it out of self respect and having high standards for yourself.

I can keep ranting, but you get the point.

And, you don’t have to be a health freak.

Yeah, I work out seven days per week and my diet could give Usain Bolt a run for his money, but guess what?

The food and meals I eat are simple, delicious, and cheap.

Don’t over-complicate it. Just make the active effort to eat healthier options every day, and slowly cut back on things you shouldn’t have like candy, pop, and fast food.

Did you know that 95% of serotonin, the feel good neurotransmitter, is produced in the gut and then transported to the brain?

Yeah, you read that right. The quality of food you eat is directly correlated to your mood and happiness.

You’re a grown ass man(or woman), so start eating like it!


Featured image credit: Joi Ito