New Year is the time when we love to embark on a “new life,” all matters have been postponed until January, and there’s no turning back. Today, I won’t write about recovering from long holidays, feasts, and alcohol intoxication. Instead, I’d like to offer advice—cultivate new beneficial habits in 2024. If you already have three habits that work autonomously, and you’ve been following these rules for a while, you probably already feel good. This article serves as a reminder that you’re on the right path.
Let’s start with something important. To develop a habit, you need to do something on a daily basis (I’ll talk about things to do every day today) for approximately 21 days. It doesn’t seem like a long time, so let’s give it a try.
Sleep Routine: Yes, I know it’s banal and not new. However, it’s often necessary to remind people that the sleep and wake-up routine is crucial for the entire body, the recovery process, brain function, and stress management. Failing to establish it may result in endless spending on vitamins, rejuvenating procedures, and psychiatrists without any results. Ideally, go to bed and wake up at approximately the same time. Sleep for 7-9 hours. Avoid eating 2-3 hours before sleep, and turn off all technological noise (TV, phones, tablets, etc.) at least an hour before sleep.
Physical Activity: I’m not talking about the general benefits of sports and fitness (as a psychotherapist, I highly recommend periodic exercise to almost all my clients, regardless of their specific needs). Today, I want to talk about the morning ritual of waking up the body. Typically, it goes like this: alarm, turning to the side, phone in hand, scrolling through the feed or reading emails. I won’t even mention the amount of cortisol released instantly with such “awakening.” Start your morning with 5 minutes (or more) of preparation for the day. Do a little stretching, exercise, sun salutation—whatever your soul desires. The goal is to give your muscles the right tone for awakening, help maintain posture, prevent musculoskeletal diseases, and stimulate endorphin production. If you also find a few minutes to meditate or do affirmations, I assure you, you’ll feel a difference in your mood from the very first day.
Breakfast: Please, have breakfast. It’s the most important meal of the day. Start your morning with a glass of water (plain!). Then, do your exercises and everything else. After that, your body is ready for a proper breakfast. Breakfast should include everything: fats, proteins and carbohydrates (unless you’re on a keto diet). Having breakfast with family can be a great event for mental health. Spend these 15-20 minutes without gadgets, TV, and other distracting stress sources. Many people nowadays prefer to sleep a little longer and skip breakfast, but this has become a “new normal” that does no good for your well-being or your appearance and health.
The Banya Experience: In the heart of our wellness philosophy lies the banya tradition, a cornerstone of health and rejuvenation often overlooked in modern routines. For those new to Banya No.1, allow us to introduce you to this transformative experience – based on the thermal cycle of hot, cold, rest, repeat – our exhilarating adventure alternating a steam sauna and ice baths will leave you feeling reborn. Integrating the banya into your wellness lifestyle offers a multitude of benefits, from de-stressing and deep relaxation that lasts for days to improved sleep, mental health and longevity. At Banya No.1, we cater to all preferences, offering both banya spa packages and Private Banya sessions , each designed to provide a unique and immersive experience. What’s more, our range of Membership options ensures that everyone can find a plan that resonates with their wellness goals and lifestyle. Embracing the banya tradition is not about indulging in a pampering spa experience; it’s about committing to a healthier, more balanced way of life.
As a wellness expert, I want to wish everyone this year to reduce screen time, increase time spent beneficially for oneself, delight your loved ones with personal meetings when possible, and never forget that, regardless of what happens around, how to approach it and how much personal energy to spend on it is the choice of each of us!
Happy New Year!
By Igor Ryzhov, General Manager at Banya No.1 – Hoxton