by Tony Gjokaj January 10, 2022 5 min read
As we continue our way into 2022, one thing that can set us back from reaching our goals are our habits.
Some of us have habits that help facilitate all aspects of our health: mental, physical, and even existential.
Other habits can forestall or neglect those aspects of our health.
So in this post, we are going to go over 7 bad habits that can affect your mental health this year.
Let's dive in!
If you would rather listen while you read, or you'd rather listen, watch my video on the topic here:
When I was dealing with my severe bouts of depression, I felt like I had nothing to work towards in my life.
I escaped in video games for 8-10 hours at a time. This was super unhealthy to me because I wasn't taking care of my physical and mental health.
So when I started to exercise, my mental health improved. Through numerous studies, exercise has been shown to improve mental health, and even improve cognitive health as a whole.
What's important is that you get moving. You physically work towards something. Anything.
It can be a light walk or a short workout.
Your mind and body will thank you for it.
While I preach an active lifestyle, I tend to have a bad habit of sitting a lot because of all the writing and videos I do!
I definitely need to be moving more.
In our technological age, sitting is commonly known as a silent killer.
According to one study done on government employees, it is quite possible to develop elevated risks of depression and anxiety after sitting for longer than 6 hours daily.
So with that in mind, here are some tips that may help remind you to stand up:
We all know we need about 7-8 hours of sleep (on average) every night... and we still don't do it.
And it's understandable, especially if you're dealing with depression.
It also impacts the type of food you eat and the calories consumed.
So how do we get better sleep quality, especially when dealing with depression?
Here are some tips proposed by various websites, in addition to Sleep Foundation:
I am not saying to restrict food groups or delectables.
What I am saying is to make it your goal to eat more nutritious foods MOST of the time.
Here are some recommendations:
It's nice to take care of others. In fact, my mission is focused on helping others on their journey to use fitness for mental health.
But if you take care others more than yourself, you will put your own self-care on the back burner.
You NEED to take care of yourself.
You can do this in the following ways:
Procrastination can be both a good and bad thing, depending on the situation.
Sometimes, with procrastination, that pressure of a deadline can help us do some very creative things.
Most of the time, however, procrastination can limit our growth. Procrastination is typically our fear of taking action on something new and uncomfortable.
In this technological age, so many of us tell ourselves that we need to do research or watch videos before making a decision in our lives.
As much as it is difficult to jump at something new and uncomfortable, we need to do SOMETHING and figure it out as we go.
You can listen to all kinds of advice and read this post here, but what matters is when your mental health is on the line, you NEED to get out of your comfort zone.
Lastly, one of the hardest habits we have to limit is social media.
Social Media is a nice escape, but sometimes it can get you down in your feelings. You see a perspective of reality that people want you to see, but not what truly is.
Here are some simple solutions to this:
These are only 7 common bad habits you can break to improve your mental health. Ultimately, we can focus on the following:
With that being said, get started. Get active.
Prioritize exercise, and break the bad habit chain.
I wanted to thank you for reading this post.
Until next time!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj February 21, 2024 4 min read
In the battle against depression, exercise stands as a powerful ally.
Yet, for many, the mere thought of hitting the gym or going for a run can feel daunting.
The key lies in transforming exercise from a chore into a journey.
A place where you not only become physically stronger... but mentally as well.
In this guide, we'll explore actionable strategies to enhance motivation, streamline the exercise process, and cultivate a consistent routine that amplifies its mood-boosting benefits.
Let's dive in!
by Tony Gjokaj January 25, 2024 3 min read
Did you know that our relationship with food is deeply intertwined with our psychology?
The convenience and allure of processed foods often tap into our psychological triggers, making it challenging to break free from their hold.
However, by understanding our behaviors and implementing strategic psychological practices, we can successfully reduce our reliance on processed foods.
In this blog, we'll explore five behavioral strategies that leverage psychology to foster healthier eating habits.
Let's dive in!
by Tony Gjokaj January 11, 2024 4 min read
Navigating through the challenges of depression can be a difficult journey for many.
In the quest for mental well-being, you know that exercise is a powerful tool to have in your arsenal.
However there will be days where you're not motivated... and only with carefully crafted discipline, can we do what we need to do when we aren't motivated to do it.
What exactly is discipline, and how can we use it on our journey?
In this blog post, we will explore the essence of discipline and delve into five effective ways to cultivate this invaluable trait.
Let's dive in!