We all like to say that we have made a fresh start when January 1 comes, but instead of focusing on real and achievable goals, we make wishes and this invites disappointments. The basic point of permanent goals is to start small and take micro steps. Numerous small changes in your daily life will have a big impact in a long time.

These eight science-based strategies are simple to add to your daily and weekly routines and will definitely change your work and life in 2020.

Take a Bath a few hours before Bedtime

When it comes to good sleep, your body and brain function better at lower temperatures. But instead of opening the window or lowering the air conditioner, take a warm shower a few hours before bedtime. This may sound strange, but bioengineers from the University of Texas say doing so increases blood flow from the body to the hands and feet, which contributes to a general drop in body temperature. This application will assist the natural circadian process and not only will provide faster sleep, but will also enable a quality sleep.

Develop a Regular Morning Routine

Having a regular routine in the morning becomes a basis for biological rhythm, making it easier to switch between sleep and wakefulness. It is also easier to fall asleep and sleep overnight. Create a routine that will do your job for regular and less stressful mornings and evenings.

Put the Phone aside

Seeing the world through your own eyes, not from your phone’s screen, provides many benefits for your mental health and general health. With the Wenjie Cai from Greenwich University, the research team revealed that digital detoxing and traveling holidaymakers better perceive their surroundings and rest better. Although some participants who left their devices experienced some emotional problems, they also had a positive experience later. They were proud to develop directional skills, interact more with people around them, and see the beauty they didn’t see when looking at their screen. Whether or not you have travel plans in 2020, it will be useful to stay away from your devices.

Take Five Minutes Once A Week

Taking a nap in the afternoon is not only a simple pleasure of life, it is also a valuable tool to protect your health. In a study conducted in 2019, five-minute shortcuts twice a week have shown that participants can reduce their risk of developing cardiovascular disease and also a stroke and stroke by 48%. Besides, taking a short nap opens your mind and increases your awareness.

Meditate for 20 Minutes

If your goals in 2020 include a better focus on home and work, this habit will definitely work for you. We already know that mindfulness meditation has many serious benefits, and spending 20 minutes daily for meditation is enough to increase the brain’s ability to see errors and take care of them. If you are distracted at work or need a very good concentration, take 20 minutes to refresh.

Prepare a to-do list before going to sleep

Sometimes whatever you do, even though you want to fall asleep a lot, the ongoing work in your brain does not allow this to happen. Researchers from Baylor University found that spending five minutes on bedtime to prepare a to-do list helped reduce bed anxiety for future work and fall asleep faster. Make a short list at night and take notes using paper and pencil instead of taking notes over the phone. So you can sleep more peacefully and be less stressed in the morning.

Don’t Escape Your Feelings, Bring Them To Your Life

If you have a tendency to absorb your negative feelings instead of embracing them, this strategy can be useful to renew your view of the feelings that hold you back. University of Texas researchers have revealed that revealing negative emotions like sadness can weaken your connection with them. According to the study, imagining your sadness as someone other than yourself, for example, dreaming a sad little girl like one of the participants, can weaken your connection with it and your ability to cope is increasing.

Go out for at least 3 times a week for half an hour

If you have 20 minutes to meditate, you have 20 minutes to step out and see the benefits of nature. University of Michigan researchers have revealed that at least 10 minutes of nature experiences without social media, internet, phone calls, chats or reading can lower levels of stress hormones such as cortisol. According to the findings of the study, it is necessary to take this dose 3 times a week, but the more, the better.