• Pulses, fruit, salad and vegetables
  • Nuts and kernels, healthy fats and protein
  • Prioritise alternative food ranges. Incorporate plenty of variety, protein & fortified products
  • Cider vinegar in sauces and stews of all kinds. Use small amounts, but consume it as regularly as possible
  • Vitamin D, fresh air & high-quality water where possible
  • Movement. Test your limits every now and again and frequently raise your pulse moderately
  • Routinely plan to discover new things and arrange your day in an interesting way
  • Ask yourself: which method (strategy) can contribute to my success within a useful timescale?
  • Where will I be in five years, and what can I do to influence that every day?
  • Read, listen, discover. It is key to learn something new every day, even for a short period of time
  • Mindfully consume news. Less is more here, as in many cases, this has limited relevance.
  • Continuously tidy up and clean. Keeping things organised is child’s play as long as you do it regularly. The organised rooms will help you to pursue new goals. This will not only save time but is also an effective measure in the fight against Covid and other diseases.
  • Write, ask questions, talk and dig deeper on a daily basis. Then your problems will become rare.
  • Carry out three important deeds per day. This will almost lead to boredom
  • Can I support someone this week – where is the demand and potential impact high?


  • Sugar, fast food and snacks. If consumed sparingly, the sweetener erythritol can be had from time to time
  • Pure carbohydrates
  • Oil and unhealthy fats such as those found in deep-fried & roasted foods
  • Meat. Meat that is consumed should be high-quality and sustainable
  • Negative thoughts (it may help to take a break for a few days if you have had a few stressful weeks)
  • Fear. Instead, have courage – while it depends on the field, it is normal to receive many rejections
  • Air pollution. The lungs of those around you will be grateful
  • Avoid making the same mistakes. Having awareness can help with that
  • Work. Also invest time in work that is outside your personal sphere
  • Hectic atmospheres. You may find it helpful to draw up weekly, monthly, yearly and five-year plans and goals that you revise on a daily basis. 30 minutes are a good investment and there is power in tranquillity.
  • Plastic (glass can often be a good alternative that can save you time)
  • Do less, but make your actions more effective. Ask yourself: where can I take a strategic approach?
  • Extremes. Not every day has to be extraordinary
  • Holidays. But take longer and situational breaks in the course of your everyday life.
  • Media. But dedicate more time to two important topics per week and sharpen your focus
  • Social interactions. Instead, take time to foster existing friendships. Which are most relevant for you at the moment?

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