50 Mind, Body and Soul Hacks That Will Make You Strong and Resilient Every Day

We all have this one life and we want to use it the best we can. To have the best possible experiences you need to feel great, in other words, to feel motivated, vibrant, alert and strong and flexible. There are many mind, body and soul hacks that are intended to improve your life, but some are definitely better than others.

We’ve made a list of the best and the simplest life hacks you can start using this year so you can feel great every day. Don’t procrastinate on this, break away from this impulse and just start using whichever you can.

What Are the Most Efficient Life Hacks That Will Make You Strong and Resilient Every Day?

You can organize your most annoying cluttered drawer or beeswax your summer shoes to make them waterproof, but hacks that we want to point out are those that will improve the operation of your mind, body or soul, so you can live more vibrant and fulfilled life.

Find something for yourself in each of these 3 categories and start acting on them today!

1. Body Hacks

Understand your body and learn about it

it is important to learn about your body’s different systems and how they work together. Be interested in the anatomy and physiology of the skeletal, muscular, cardiovascular, respiratory, digestive, nervous, and endocrine systems. The basis of these systems is your body’s biochemistry, so everything you need to know about your body would be so much easier if you have awareness about the essentials of how organic compounds operate. Also learn about healthy habits, such as proper nutrition, regular exercise, and adequate sleep, as well as how to recognize and address any potential health concerns. Don’t make a master’s degree out of it, just be curious and explore whichever characteristic you feel would be beneficial. Just let your body talk to you about what it needs. 

Eat Slowly

Eating slowly may be difficult for some people and may require some practice. However, the benefits are worth it in the long run. Some of the benefits can be losing weight, improved digestion, better nutrition absorption, reduced bloating, reduced stress and improved overall mood. Set the intention before you grab your meal that you won’t swallow it in 3 bites without barely chewing it. That would be enough for the start.

Sleep well

Sleep is a complex process and what works for one person may not work for another, but there are several strategies you can use to help you sleep well such as going to bed and waking up every day at the same time even on weekends, keeping your bedroom dark, quiet and cool, no screens at least one hour before bed, watch sunset outside, unwind by reading some fiction novel under the type of light similar to a candle, avoid caffeine, nicotine, alcohol and heavy meals close to bedtime and practice deep conscious breathing or meditation before bed. Phew, a lot to cover, but don’t be discouraged, you can do it, certainly after that goes sleep so you will get great rest.

Drink coffee

Excessive caffeine intake can have negative side effects such as anxiety, insomnia, jitteriness, and high blood pressure, but consumption of a moderate amount of coffee which is typically defined as 3-4 cups of coffee a day (about 300-400 mg of caffeine) is easily recommended, because it can boost your energy level, improve physical performance, cognitive function, protect the liver and lower risk of depression and several serious diseases, such as type 2 diabetes and Parkison’s. Just pay attention that these caffeine effects are present in your body 6 hours after drinking it, so adjust your last coffee intake with the time you’re planning to go to bed.

Eat dark chocolate

To reap the benefits of good quality chocolate you should consume dark chocolate with at least 70% cocoa which will give you antioxidants, can improve your brain function by increasing blood flow, lower your blood pressure and boost your mood. It’s a great snack to have during the afternoon when you feel the drop in your energy and also a simple hot cup of cocoa melted in milk will make you sleep like a baby.

Eat 2-3 meals a day

Intermittent fasting has gained popularity in recent years, and with reason. Still a lot of research needs to be done, but so far this approach showed a significant impact on weight loss, increased muscle mass, improved brain function and dare to say even increased longevity and overall mood. The key here is to increase as much as possible non-eating time window, the best would be 16 hours, but anything as 12 hours and above will show the benefits.

Move and stretch every morning

Get out of your bed as soon as you wake up and move that vehicle of yours. Even 5 minutes of moving joints and stretching muscles will be enough to make the juices flow. It will improve your flexibility and posture, boost energy and increase oxygen delivery through your body. If you don’t know how to have a powerful morning stretching watch this great follow-along video.

Expose yourself to sunlight

Breathe consciously

Call it whatever you want, deep breathing, controlled breathing, doesn’t matter. What matters is that we have an amazing free tool at our exposure to improve cardiovascular health, enhance the immune system, improve digestion, sleep, lower blood pressure, enhance mental clarity and reduce stress and anxiety. Do it anytime as often as you can and there’s no technique that’s not beneficial.

Put some time into exploring which one best suits you, but if you only stop several times a day and concentrate on the air going through your nostrils and mouth into and out of your lungs that would already be a different story in your life.

Drink enough water

Listen to your body and drink water when you feel thirsty. The general recommendation for daily water intake is about 2-3 liters, but that can vary depending on the individual’s level of activity, climate and overall health. As you know, we are mainly composed of water, so you should maintain the proper water level in your body so you could avoid fatigue, headaches and constipation, flush out toxins and improve your skin health.

Eat fermented food

Enjoy your meals

Eating should be a pleasurable and satisfying experience, and not just a means to an end. It would also be great to ensure that you are in a comfortable, relaxed environment, free of distractions. It’s important to note that enjoying your meals doesn’t mean eating to excess or eating unhealthy foods all the time. Sure, give yourself the pleasure of consuming highly processed delicious food from time to time, but don’t overdo it, because the key here is to enjoy food that is at the same time nutritionally and energetically the most beneficial to your body. Enjoyment is the additional factor that will boost digestion, nutritional absorption and improve your mood. What’s interesting, when you take time to enjoy your meals, you are more likely to make healthier food choices and avoid processed and fast foods.

Shower twice a day

Showering in the morning after you get up and in the evening before bedtime can help you feel refreshed, clean or energized, but this primarily depends on individual preferences, skin type and lifestyle. On the other hand, showering too often can strip the skin of its natural oils, leading to dryness and possible irritation so don’t overdo it. If you’re physically active, have oily skin or reside in an environment where you are exposed to dirt and dust, this routine will make your skin clean and fresh. Besides the cleaning aspect of this routine, the very effect of running water over your body is something that’s worth incorporating in your daily schedule as it will improve your mood also. Listen to your body and find a showering routine that works best for you and your lifestyle. 

Don’t sit or stand too long

When you sit or stand for long periods, your muscles are in a static position and are not getting the movement and blood flow they need to stay healthy. This can lead to muscle and joint pain, particularly in the lower back, neck, and legs. It is best not to sit in one position for more than 20 minutes, or to stand in one position for more than 8 minutes. The emphasis needs to be on movement, so you should take a two-minute moving break at least twice an hour to stretch or walk around. Studies suggest that a fat-burning enzyme called lipoprotein lipase rise when muscles get activated by moving around, that’s why the non-exercise activity is so important throughout the day. So get yourself regular reminders throughout the day to move your body out of these static postures.

Eliminate exposure to mold

Mold in your living space can have really negative effects on your overall immune system, besides obvious respiratory and allergic negative reactions. What’s scarier is that some studies have linked exposure to mold with neurological symptoms such as headaches, memory loss, and depression. Removing mold from your living space can be challenging, but it is important to address the issue and remove the mold as soon as possible by identifying and fixing the source of humidity and eliminating the mold particles by proper cleaning, purifying air and thorough drying. Keep your living space clean, dry and well-ventilated.

Take cold shower

Yes, it’s a shock to the system, but that’s the point. As we get older than 25 our bodies learn only in the state of a deliberately induced state of stress. Cold shower first thing in the morning is the method for getting yourself in the state of a healthy dose of stress that will send the signal to your body to improve circulation, increase alertness and raise the readiness of your immune system. How cold is beneficial? You have to judge that, the moment you start to feel uncomfortable and your breath becomes shallower and faster, that should be the right spot. With practice, you should be able to withstand the colder temperatures. But it’s important to always keep yourself on the edge. It will never get comfortable, remember that, but the speed of your accommodation to the stress will increase with time.

Go to the spa regularly

Treat yourself with spa treatment regularly, it can be costly, but it is money well spent for your physical and mental well-being. Relaxation, improved circulation, skin health and detoxification are some of the benefits, but the feeling in your body that you will have after using saunas, Turkish baths, tepidariums and jacuzzis are priceless and self-sufficient to decide to go to spa center.

2. Mind Hacks

Read regularly

It would be best if you could read every day for at least 20 minutes because regular reading exposes you to new ideas and perspectives and enhances cognitive function and concentration. Morning is great for non-fiction and educational content, and the evening for some of your favorite fiction novels as that can be a great way to relax and unwind as part of your bedtime preparation routine. 

Learn speed reading

Speed reading is a great skill to have as it allows you to read more books in less time. But besides that, this technique primarily has an effect on your focus and concentration and it can be observed as a tool that improves your focus and puts your brain in a state of deliberate short timespan stress which is crucial for powerful learning sessions for all of us that are older than 25. Despite the popular belief that speed reading can come at the cost of comprehension and retention of the material, it is not true, it is just the opposite. The adoption of the material is at a much higher level precisely because of the increased focus and state of alertness. Devote yourself to learning this skill, you won’t regret it.

Meditate

Meditation and its benefits have gained importance even in scientific circles in recent years. Despite the indisputable benefits for the body such as reducing blood pressure, improving sleep and reducing chronic pain, the key benefits are for your mind like improving self-awareness, focus and concentration and reducing stress and anxiety. Regular meditation can help to increase your attention span and improve overall cognitive function and also calm the mind and lower levels of the stress hormone cortisol. How much time is enough to spend in meditation? There’s that famous quote – when you feel like it, meditate for 15 minutes, if you don’t, then you should meditate for an hour. The key is to calm your busy monkey mind. There are countless meditation techniques and some exploring is needed, but you can start with simple ones that concentrate on your breath and expand on that.

Hot shower before bed

As part of the bedtime routine, taking a hot shower is one habit that is really beneficial for your sleep quality as that can signal your mind and body that it’s time to wind down and prepare for sleep. Studies suggest that it is best to do it one to two hours before bed and the ideal temperature of the water would be 104°F or 40°C.

Be emotional and open to your loved ones

Strong relationships and deeper connections are key to happiness in life. Being emotionally open and expressive with your loved ones is a great way to make those connections thrive. But you will most likely feel vulnerable and uncomfortable at first, but as with every skill worth having, it takes practice and time to become natural. Share your feelings and communicate extensively about your and their thoughts, experiences and emotions. Also, there are no substitutes for hugging, kissing and holding hands as a way to show your loved one that you care.

Play with your pet every day

Playing with your pet can be a great way to release stress, reduce anxiety and depression. As much as it is beneficial for your pet it is also for you as play can provide mental stimulation for both of you and it can help to prevent boredom and reduce destructive behavior. Not to mention bonding and strengthening your relationship as it can also increase feelings of companionship and well-being.

Journal

Journaling is a great way to organize your thoughts, reflect on your experiences and gain insight into your emotions and behavior. It would be best if you could develop the habit to journal every day, but it’s okay to miss a day or two, what’s most important is that you develop the habit of journaling in the first place as a helping tool to use for decluttering your mind. Play with styles and formats and see what suits you best, just don’t overcomplicate it, point is that you better start writing now and adjust along the way.

Practical conclusions lean more towards the use of pen and paper as more physically connected and sensation efficient over typing in apps, but whatever method you choose it’s only important that you build the habit. It’s also good to review your journal entries regularly, weekly or monthly, this will help you to reflect on your progress and gain insight into patterns in your thoughts and behavior.

Set intentions instead of goals

If you’re struggling with what you exactly want in your life in terms of specific outcomes it may be beneficial to set intentions instead of goals. Intentions are more general and focus on the overall direction or mindset that you want to cultivate in your life. They are more about the process of growth and the person you want to become, rather than the specific outcome you want to achieve. Setting intentions can provide a sense of purpose and help to align your actions with your values and it can also be a good way to focus on the present and be mindful of the way you want to live your life. Instead of goals that are mostly focused on achieving a particular outcome, intentions allow you to give yourself a direction and pivot along the way which can ease your mind, lower the pressure and give it open space for adjusting according to future circumstances.

Daydream

You should not confuse daydreaming with mind wandering, which is often characterized by a lack of focus on the present task or situation and in excess can have a negative impact on your daily life. Daydreaming is deliberate thinking for pleasure and it’s not easy. We can even dare to say that it is a skill of thinking meaningful thoughts. And it is best induced when the brain is slightly occupied, like folding laundry, taking a shower or taking a walk.

Daydreaming can be a great way to relax and unwind, and can even boost creativity and problem-solving skills. It can also be a way to explore your own thoughts, feelings and desires, gain a deeper understanding of yourself and imagine new realities. The key here is to practice enjoying your own thoughts and not to allow yourself to slide into negative thought patterns that our minds are taught to do instinctively.

Spend time with only yourself regularly

It depends on your character type how much time alone you need, but everyone needs it more or less and it is important to give it to yourself. If you have a busy life and family obligations it can be hard to express this need to the people around you, but it’s crucial to be direct with this because that time spent with yourself can be beneficial on so many levels for them also.  It’s an opportunity for self-reflection and introspection, which can help you gain a deeper understanding of your thoughts, feelings, and behaviors. It can help to foster a sense of independence and self-reliance, which can be beneficial for personal growth and development and overall better human for the people around you. Set aside a couple of hours every month for just the “me” time and you’ll feel recharged and be better for everyone.

Find the cause of your procrastination

We all procrastinate, it is just the question in which areas of our lives. It’s killing our will and it’s totally inefficient because we can procrastinate the whole day, but taking specific action only takes a certain amount of time during the day. It’s a must to find the cause of it and you shouldn’t procrastinate on this.

Keep track of when and why you procrastinate which will identify specific situations that tend to trigger it. Pay attention to your emotional state and look for underlying issues. The root cause of procrastination is often some negative beliefs that you have about yourself and some time for self-reflection is needed to get through them. You’ll need some kind of strategy to overcome it, because it is an impulsive behavior pattern and we need deliberate and conscious actions in order to beat it. 

Relax your need to control your surrounding

You can only control yourself and your reactions to the surrounding. There are always going to be challenges and unexpected circumstances, you will never put an end to them, thinking otherwise is what makes you stressed. Let go of perfectionism and learn to accept uncertainty. Focus on progress and start being comfortable with the uncomfortable. Engage in activities you enjoy and practice being more present in the moment and with your thoughts and feeling that you can control instead the outside world.  

Don’t control your thoughts, instead work on detachment

Detaching from your thoughts is challenging, but controlling them is practically fruitless and even impossible. Practicing self-awareness and taking the position of the observer of your thoughts, just like you would stand beside the highway looking at the passing cars, is the key. Thoughts arise despite your will and are triggered by the vibrational state you’re in at a particular moment, so the moment when you move from that constant stream is the place from where you would like to operate. It can help to label your thought as you notice them, such as ”this is a worry” or “this is a memory”. Replacing negative thoughts with positive ones is also not a good practice. Only when you are not caught up in thoughts generally is the place where you can reduce stress and anxiety.

Write a letter to your good friend

Writing a letter to a friend can be a great way to communicate and stay in touch, especially if you’re not able to see each other as often as you’d like. Unlike text messages or emails, a letter is a tangible item that can be saved and re-read, it can be a nice way to keep memories and your friendship and can offer emotional support to a friend who may be going through a difficult time. You can use different writing styles, colors, add photos or drawings, etc. so it is a great way to practice creativity and self-expression.

Keep your home and working space neat and clean

You know how they say, messy house equals messy mind. When you wake up in the morning and the first thing you see is chaos and dusty piles of unorganized stuff in every corner, your mood is pushed off the cliff. In the end all reasons for not doing anything about it boils down to the lack of self-worth. No one is immune to neat and well-organized living and working spaces, so when you become aware that you also deserve to live and work in such places, you will get your hands on doing something about it. You can also do reverse engineering and make yourself do it despite your overall thinking about yourself.  By creating more space in your house and working space, you create more space in your head for more empowering thoughts that will motivate you to further do the necessary actions to keep your surrounding neat and clean. Maintaining a clean and organized space takes effort, so it’s important to set aside time to declutter, clean and organize regularly.

3. Soul Hacks

Spend the first minutes of the day in silence

Save your vocal cords and develop a habit of not speaking for at least the first 30 minutes of your mornings. When you speak up after that you will notice the difference and benefits that silence has. Not speaking doesn’t mean that you should dwell on negative thoughts, it is important to use this time for mindfulness, awareness and self-compassion. Do some introspective thinking or any activity that will connect you to your inner self, such as light stretching exercises, reading or journaling.

Practice awareness

Practicing awareness involves paying attention to the present moment and being mindful of your thoughts, feelings and surroundings. You can do it in various ways such as meditation, body scan, yoga, mindful breathing, mindful listening, mindful eating and mindful walking. It’s important to remember that awareness is not something that can be forced, but rather it’s something that happens naturally when you let go of distraction and focus your attention on the present moment.

Follow your excitement

Following your excitement can be a good way to discover what you are passionate about and what brings you joy. If you’re excited about something, it’s likely that you will be more motivated and engaged in the activity. It doesn’t necessarily mean that you have to abandon your current responsibilities, you can always find ways to incorporate that little excitements into your everyday life and find out what you are most passionate about by paying attention to them and doing something with them daily.

Follow your emotional guidance system

Our emotions serve as signals or indicators of whether you are in alignment with your true self or not. The true self is that deep essence within us that is telling us what our real desires are and what is important to us. By paying attention to our emotions and understanding their message, we can learn to align our thoughts and actions with our true desires and values. Supportive emotions are those that you should lean into as they are telling you that you’re on the right track, such as joy, peace, contentment etc. Unsupportive ones tend to be negative, such as anger, fear, sadness, and they tend to make you cringe which is a sign that you’re making tension and you’re moving away from your center.

Listen to baroque or chill-out music in the background

it’s a good idea to test out different types of background music and see how it affects your focus and productivity, but baroque music, specifically, and also some kind of chill-out music Cafe del Mar type is known for its calming and soothing qualities. This type of music is more appropriate for tasks that require focus and concentration rather than high-energy tasks. Make sure that the volume is not too loud as it can be a distraction.

Stop for 2 seconds 12 times a day

Stopping for 2-5 seconds every hour is a meditative practice that can help you to tap into the awareness of yourself and the surroundings you’re in. The idea is to take short breaks throughout the day to pause and focus on the present moment. It is best if you set a reminder on your phone at the same time every hour for at least 12 times a day. When the alarm hits off just stop thinking, detach from your thought, focus on your breath and everything you can sense in the present moment. The key is to make sure you are taking a break from your tasks and thinking, and not just adding another task to it. Just be in the moment, and over time you’ll become a better observer of everything that is going on around and in you.

Pause to feel your heartbeats

When was the last time you stopped and try to feel your heartbeats and the pulse it produces in your body? It is a great practice that can help you increase awareness of your body and enliven the love center in you, so you can be kinder to yourself and the world around you. Try to feel the pulse your heart transfers through your arteries to the most distant corners of your body, such as your fingers. Besides making a better connection with your body it is a great hack to put you in a present moment in an instant.

Concentrate on your third eye for short periods every day 

This practice should be done with a clear and open mind and with no expectations of any specific outcome. The goal is to focus and become more aware of your inner self, not to achieve a specific result, but it is shown that it can increase intuition, insight and spiritual awareness.

Sit in a comfortable position, close your eyes and focus on your breath, visualize a bright purple or indigo light in the center of your forehead (that’s where the entry point is behind which the third eye is located). Focus on the light and that spot and then try to expand your awareness to the surrounding area. Start with short periods of time and gradually increase the duration.

Feed the street dog or cat

Hug your loved one like you mean it

When you hug someone, you’re not only physically embracing them, but you’re also expressing your love and affection for them. A hug can be a simple gesture, but it can have a profound impact on both the giver and the receiver. It can help to reduce stress and anxiety and release feel-good hormones like oxytocin. When you hug someone, you’re also sending a message that you’re there for them, that you support them, and that you love them. The next time you hug your loved ones, do it like you mean it. Take a moment to really hold them close, to feel the warmth of their body, and to breathe in their scent. Let the hug be a reminder of how much they mean to you, and how much you care about them.

Learn to play a musical instrument

Besides the number of benefits for both the mind and the body, playing a musical instrument has an immense effect on the feeling of your inner world expansion. It reduces stress and anxiety, improves mood and can help build your self-esteem and self–confidence. Additionally, learning to play a musical instrument can be a great way to express yourself creatively and connect with others through the power of music. It can also be a fun and rewarding hobby that can be enjoyed for a lifetime.

Be grateful that you woke up

Waking up each day is a gift that should not be taken for granted. It’s important to be grateful for the simple things in life, such as this one. Every day is a new opportunity to live, learn and grow. Being grateful for the ability to wake up each day can help to put things into perspective and to appreciate the present moment. It can also help to reduce stress and anxiety and improve overall well-being. When you wake up, take a moment to be thankful for the day ahead, and for all the possibilities and opportunities it holds. Remember that not everyone is as fortunate and that waking up is a privilege that many do not have. Use this gratitude as a starting point for your day and let it guide your actions and decisions.

Practice separate concentration on your 5 senses

Practice concentration on your five senses in a quiet place where you can minimize distractions and focus on the present moment. It’s also important to be patient with yourself, and not to get discouraged if your mind wanders.

Focus on your sight, what you see around you. Notice the colors, shapes, and patterns in your environment, without judgment, just notice the details. Listen to the sounds around you. This can be the birds singing, the wind blowing, or the sound of traffic. Try to focus on one sound at a time, and notice how it changes and evolves. Pay attention to the sensation of touch on your skin. This can be the feeling of clothes on your skin, the sensation of the sun on your face, or the feeling of a pen in your hand. Notice the texture, temperature, and pressure. Focus on the taste of food or drink. Notice the different flavors, textures, and temperatures. Try to savor each bite or sip, and pay attention to the sensations in your mouth. Notice the different smells around you. This can be the smell of food, the scent of flowers, or the smell of the air. Try to identify different scents, and notice how they change and evolve.

It is a powerful practice that can help to increase mindfulness, reduce stress and improve overall well-being.

Watch the stars in the wild

Praise someone every day for doing something good

When we praise someone, we are acknowledging and valuing their efforts and contributions. This can boost their self-esteem and confidence, and make them feel seen and heard. It can also be beneficial for our own souls as it shifts our focus away from our own problems and concerns and reminds us of the good in the world. When you take the time to praise someone every day, you are not only improving their life, but also your own, as it builds stronger relationships, increases positivity and motivation, and fosters a sense of community and connection.

Walk in the woods

Walking in the woods can be a soulful and rejuvenating experience. The woods are powerful source of inspiration and creativity. The sights, sounds, and smells of nature can stimulate the senses and spark new ideas. It’s a great way to connect with the natural world and appreciate the beauty and diversity of life. It is incredibly beneficial for the soul and a great way to connect with our inner selves and tap into our intuition. The peaceful and tranquil environment provides a space for reflection and self-discovery. The natural surroundings can help to foster a sense of inner peace and balance, provide a sense of perspective and help to shift our focus away from our everyday problems.

Place the hand on your loved one’s chest

When you place your hand on your loved one’s chest, you can feel the beat of their heart, which is a reminder of the life force that connects us all and can be a powerful symbol of the love that you share. It’s a simple yet intimate gesture that promotes feelings of connection, intimacy, warmth and understanding. It is calming, soothing and grounding experience. It can also be a way to show empathy, care and understanding. It can be a physical way to support them through difficult times, to share their joys and happiness and to be there for them.

Relaxing bath

A relaxing bath can be a great way to take some time for yourself. It can be an opportunity to disconnect from the world and to focus on your own well-being. This can be a powerful way to cultivate self-compassion and to nurture your soul. Besides the undeniable effects of warm water on our bodies such as soothing sore muscles, promoting relaxation and helping to ease tension and reduce pain, it can also be a great way to practice mindfulness and to focus on the present moment.

What Is A Life Hack?

A life hack is any skill or method that increases productivity and efficiency, in all walks of life. You as a mind/body/soul complex should pay attention to every one of these aspects of yours, because they work in symbiosis and needs to be balanced nicely.

How can any of these life hacks benefit you?

If you put an effort to genuinely feel what resonates with you from the list above, find what works for you and incorporate it into your daily routine to improve your mind/body/soul complex and balance these aspects of you, you can not help yourself but feel great every day. The benefits are inevitable. But determination and action are crucial.

Conclusion

Nothing in this world will benefit you if you don’t put in an effort and dedicate yourself to executing those actions. There are life hacks and life tips on how to improve your life as many as there are stars in the universe. But the first step is to feel what resonates with you from the list above, even if it’s just the slightest push you feel in your heart, and then try it in your everyday life and see if there are any beneficial outcomes.

Any action is better than no action and don’t be afraid to feel like it was a waste of time if a particular hack doesn’t work for you, because personal experience is irreplaceable. You’ll know one more thing about yourself and that’s priceless. Review the list often and pick anything that you think will make you feel great every day.