i tried 12 healthy habits for a week (life changing) *THIS WILL MOTIVATE YOU*

this week I tried 12 healthy habits. I also tried to get to the bottom of some of the habits, whether they were fact or fiction. I hope you enjoyed this longer video!!

#healthyhabits #motivation #habits

☆ socials ☆
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business: rebecca@sparkmedia.la

chapters
00:00 intro
01:54 day 1 – sleep
08:04 day 2 – making bed & breakfast
13:45 day 3 – journalling
17:31 day 4 – reading
21:00 day 5 – water
24:03 day 6 – fruit & veggies
27:38 day 7 – brushing teeth
29:22 ending thoughts & reflections

music
❥ Music by Laura Zocca – This Side Of Love – https://thmatc.co/?l=C3E63873
❥ Music by Damien Sebe – you’ll be just fine – https://thmatc.co/?l=4D2AB880
❥ Music by Jonah Zed – happy now – https://thmatc.co/?l=ED102CED
❥ Music by Laura Zocca – From Loving You – https://thmatc.co/?l=7BBBAA4E
❥ Music by Mia Nguyen – Moments with you (as written) – https://thmatc.co/?l=199E6516
❥ Music by Anja Kotar – January – https://thmatc.co/?l=19E10999
❥ Music by Drew Richmond – Manhattan Rain – https://thmatc.co/?l=98E2DED5
❥ Music by Laura Zocca – Boys – https://thmatc.co/?l=F0C5E250
❥ Music by Laura Zocca – Never In Love – https://thmatc.co/?l=0E0380D1

citations/inspired by/further readings:
– sleep
https://pubmed.ncbi.nlm.nih.gov/26581727/
https://pubmed.ncbi.nlm.nih.gov/24499013/
https://pubmed.ncbi.nlm.nih.gov/26581727/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266295/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4729504/#:~:text=Poor%20sleep%20quality%20was%20associated,interval%2C%201.03%2D6.78).
https://www.sleephealthjournal.org/article/S2352-7218%2815%2900015-7/fulltext
https://www.nature.com/articles/nri1369
(impaired driving) https://www.ontario.ca/page/impaired-driving
https://qz.com/quartzy/1476218/how-much-sleep-do-i-need-the-eight-hour-rule-is-a-myth/
https://www.healthline.com/nutrition/how-much-sleep-you-need#TOC_TITLE_HDR_3

– making bed
McRaven’s book: https://www.goodreads.com/book/show/31423133-make-your-bed
https://doi.org/10.1136/bmjopen-2016-014687
https://www.sciencedirect.com/science/article/abs/pii/S0360132318307157?via%3Dihub
https://www.verywellmind.com/mental-health-benefits-of-making-your-bed-5093540#citation-12

– breakfast
https://pubmed.ncbi.nlm.nih.gov/28701389/
https://pubmed.ncbi.nlm.nih.gov/15255424/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863262/
https://www.sciencedirect.com/science/article/pii/S1878450X17300045
https://www.theguardian.com/lifeandstyle/2016/nov/28/breakfast-health-america-kellog-food-lifestyle
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8568444/
https://www.bbc.com/future/article/20181126-is-breakfast-good-for-your-health

– journal
https://www.scn.ucla.edu/pdf/AL(2007).pdf
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
https://www.theguardian.com/science/2009/feb/15/psychology-usa

– reading

https://www.healthline.com/health/benefits-of-reading-books#aids-sleep
https://www.scientificworldinfo.com/2021/03/why-you-should-read-every-day.html

– water
[caffeine study] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154
https://jamanetwork.com/journals/jama/fullarticle/2680548
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#preventing-health-issues
https://www.mcgill.ca/oss/article/health-nutrition/water-myth

– fruit & veg
https://www.health.harvard.edu/nutrition/how-many-fruits-and-vegetables-do-we-really-need
https://www.thekitchn.com/10-photos-that-show-you-your-daily-recommended-servings-of-fruits-vegetables-207261

– brushing teeth
https://journals.sagepub.com/doi/pdf/10.1177/2047487319886018
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD002281.pub3/full
https://www.healthline.com/health/how-many-times-a-day-should-you-brush-your-teeth#bottom-line

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