Alimentación contra el cansancio

 

Dejar de hacer gimnasia, dormir más horas, comer el doble, trabajar hasta tardísimo... Descansar y seguir agotado... Y se forma un círculo vicioso que no es fácil de romper.

Pero bueno, algo se puede ir haciendo para salir de esta agotadora cadena de cansancios sucesivos.

En primer lugar, debes saber que hay determinados alimentos que pueden ayudarte para que puedas ir desprendiéndote de la sensación de agotamiento.

La respuesta al cansancio físico y mental se relaciona con la dieta diaria. Tener hábitos alimentarios desordenados, saltearse las comidas o comer a cualquier hora, picotear algo cada 5 minutos, preferir la comida chatarra... Muchos son los motivos “alimentarios” de un cansancio más general.

El cuerpo necesita energía. El azúcar en la sangre comienza a descender después de 4 ó 5 horas de haber comido. 

Consejos Alimenticios contra el Cansancio

Cada 3 horas, comer algo (en pequeñas cantidades), y no pasarse horas enteras sin ingerir nada. Esto mantiene constante el suministro de energía y evita la fatiga, porque no “cae” el valor de la glucemia (azúcar en la sangre).

Hidratos versus fatiga

Los hidratos de carbono son muy indicados para esto, porque se digieren rápidamente. 

Además, aportan azúcar y proveen energía constante. Y la mantienen por mucho tiempo.

¿Dónde están?

• pastas
• legumbres
• cereales
• pan (si es negro, mejor)
• arroz

Productos lácteos contra el cansancio

El yogur, la leche cultivada, los quesos descremados, y otros lácteos son otra buena alternativa, que además, tienen bajo contenido graso. Es bueno que, por ejemplo, si estás en el trabajo, te comas un yogur a media mañana. Vas a sentirte mejor.

Alimentos a Evitar

Chocolates, golosinas, gaseosas: no rompen el círculo vicioso del cansancio crónico. Si bien aportan energía, no la mantienen por mucho tiempo. Es preferible “descansar” comiendo otro tipo de alimentos más “sanos”.

Qué es la Fatiga?

La fatiga se define como un conjunto de cambios que experimenta nuestro organismo, cuando se encuentra sometido a condiciones extremas de sobreentrenamiento; o bien cuando no estamos habituados a un tipo de trabajo con una intensidad concreta, e intentamos superar nuestro propio límite de esfuerzo.

Ello nos llevaría a tener posteriormente una menor capacidad de respuesta ante el entrenamiento siguiente. Cuando aparece el cansancio o la fatiga, se manifiestan síntomas físicos, psicológicos, a ambos a la vez.

Tipos de Fatiga

Diferenciamos dos tipos o clases de fatiga: aguda o fisiológica y crónica o general. 

Fatiga aguda o fisiológica: aparece en un momento puntual y afecta principalmente a nuestro rendimiento físico, con una disminución de respuesta ante distintos tipos de estímulos. Se produce generalmente debido a sobreentrenamiento o como reacción ante una situación desfavorable.

La recuperación suele realizarse mediante reposo deportivo. Se comprueba mediante analíticas de sangre y orina, si alguno de los parámetros analizados está por debajo de los límites establecidos como normales (hematíes, ferropenia, glucosa, urea, creatinina, etc.).

Fatiga crónica o general: en este estado aparecen combinadas afectaciones físicas (fatiga aguda o fisiológica) y psicológicas. 

Además de encontrarnos mal físicamente, en este estado disminuye también la atención, la percepción, la sensibilidad, la emotividad y la capacidad de razonar ágilmente (agilidad mental). Esto puede deberse a un exceso de actividad física, problemas personales no resueltos, falta de motivación o fatigas agudas repetitivas.

Causas Generales de la Aparicion de Fatiga

Se pueden enumerar varias causas por las que aparece la fatiga o cansancio:

• No dejar recuperar al organismo convenientemente después de un trabajo intenso y prolongado (sobreentrenamiento)
• Trastornos del sistema endocrino
• Trastornos del sistema nervioso
• Descenso del metabolismo de los hidratos de carbono y de las proteínas, no existiendo una asimilación adecuada de los mismos
• Descenso en la proporción de iones (sodio, potasio, ...) y agua en el organismo
• Descenso del nivel de oxígeno celular, con el consiguiente descenso en la proporción de oxígeno en el músculo
• Hipoglucemia (bajo nivel de glucosa en sangre), que favorece más la aparición de fatiga psíquica
• Esfuerzos realizados en altitud (cuando aún no se ha habituado el organismo)
• Alimentación deficiente (escasa en hidratos de carbono o proteínas)
• No reponer las sales minerales perdidas por el ejercicio físico
• Consumo de tabaco y alcohol
• Vida poco ordenada (trasnochar, sin dejar al cuerpo que realice un sueño reparador conveniente)

Síntomas Generales 

Cuando estamos fatigados podemos encontrarnos con alguno de los siguientes síntomas:

• Cansancio que va influyendo progresivamente en una proporción mayor de musculatura afectada
• Agujetas, calambres, rigidez muscular y articular
• Astenia (pérdida de fuerza y disminución del tono muscular)
• Sensación de vagancia
• Aumenta el consumo de energía al realizar cualquier esfuerzo
• Disminuye la coordinación y precisión en los movimientos
• Aumenta la respiración
• Sube la presión arterial y el pulso basal
• Disminuyen los niveles de hemoglobina, hematíes, potasio
• Aumenta el nivel de urea
• Disminuye el apetito y se producen alteraciones del sueño
• Disminuye la atención, concentración, percepción (más en las fatiga crónica)

Recuperación de la Fatiga

Es preciso tomar una serie de medidas lo antes posible para atajar el problema. Procuraremos:

• Descender el ritmo e intensidad de los entrenamientos, durante al menos 6 u 8 días
• Tomar un complejo vitamínico compensatorio
• Alimentación rica en proteínas e hidratos de carbono
• Reponer sales minerales
• Sueño suficientemente reparador de 8 a 10 horas diarias
• Masaje recuperador para ayudar a eliminar del cuerpo el exceso de toxinas
• Técnicas de relajación y musicoterapia
• Abandonar el consumo de tabaco y alcohol
• Realizarse pruebas analíticas de sangre y orina, por si es necesario tomar medidas en función de los resultados obtenidos
• Asistencia psicológica en caso de aparición de síntomas depresivos o de no superación de conflictos personales

Los tres Nutrientes que aportan Energia

Hay tres nutrientes que pueden garantizarte la energía que ncesitas para estar en plena forma todo el día: la vitamina C, el calcio y el hierro.

 

Vitamina C: necesitas un mínimo diario de 80 mg. Alcanzarás esta dosis tomando sistemáticamente al levantarte, un zumo de naranja y, a otras horas del día alguna de estas frutas: naranja, mandarina, pomelo, kiwi o papaya.
Además de ayudar al organismo a luchar contra las infecciones, la vitamina C es un buen remedio contra el cansancio y la fatiga crónica y es la vitamina del tono y la vitalidad por excelencia.

 

Calcio: 900 mg diarios. El 60 por ciento de esta cantidad debe proceder de los productos lácteos ya que su calcio es mejor asimilado por el organismo. Toma al menos tres veces al día, una porción de los siguientes alimentos:

• un vaso de leche, un yogur, un postre lácteo, 150 g de queso blanco, 25 g de queso holandés, gruyere o manchego, ó 50 g de queso tipo camembert.

Una falta de calcio, además de las conocidos riesgos de osteoporosis, provoca a menudo un estado de fatiga y de excitabilidad.

Hierro: 10 mg al día. Las mujeres en edad premenopáusica necesitan unos 18 mg de hierro al día. Para garantizar el aporte de este mineral que tanto influye en nuestro estado de ánimo, y por supuesto en nuestra energía, hay que tomar:

• Cuatro o cinco veces a la semana un plato de verduras frescas ricas en hierro (todas las de color verde oscuro como las espinacas, la col o las acelgas).
• Una vez cada 15 días, hígado de ternera.
• Una vez cada 15 días legumbres secas como lentejas o habas.
• De vez en cuando, para darle gusto al paladar, se pueden tomar frutos secos ricos en hierro como los orejenos, pasas y dátiles, o un poco chocolate negro Muy rico en hierro).

Dos menús equilibrados y energéticos

Contienen alimentos energetizantes y no llevan calorías superfulas

Primer menú

 

Desayuno

• un zumo de naranja

30 minutos después:

• una taza de té o de otra infusión
• 2 tostadas de pan integral con un poco de aceite de oliva
• 20 g de queso gruyere

Comida

• ensalada verde aliñada con aceite de oliva y vinagre de manzana
• bistec a la plancha
• judías verdes al vapor
• 40 g de queso manchego semi
• una rodaja de pan integral
• natillas

Cena

• Ensalada verde
• Potage de lentejas con verduras (sin tozino ni chorizo)
• Una loncha de jamón serrano desgrasado
• Un yogur

Segundo menú

Desayuno

• un zumo de naranja

30 minutos después:

• una taza de té o de otra infusión
• un bol grande de muesli o de cereales inflados
• una taza de leche semidescremada

Comida

• ensalada verde aliñada con aceite de oliva y vinagre de manzana
• merluza u otro pescado a la plancha o al vapor
• brocoli al vapor aliñado con aceite de oliva
• una rodaja de pan integral
• un yogur con fibra y cereales

Cena

• Ensalada verde
• Puré de verduras: patatas, puerros, zanahorias y col.
• Hígado salteado con cebolla
• 40 g de queso camembert.

 Fuente: http://www.alimentacion-sana.com.ar/Portal%20nuevo/actualizaciones/cansansio.htm#2

What is a phobia? (BBC)

A phobia is an intense fear or feeling of anxiety that occurs only in a particular situation that frightens you. 

This might be something as seemingly logical as a fear of heights, or as illogical as a fear of the colour green. At other times you don't feel anxious. For example, if you have a phobia of spiders (as millions of people do), you only feel anxious when there's a spider around, otherwise you feel fine. 

About one in ten people has a significant phobia, although few people seek treatment.

People develop phobias to all sorts of things. Each phobia has its own name. Some (of a very long list) include:

• Musophobia - fear of mice
• Peladophobia - fear of bald people
• Amathophobia - fear of dust
• Pnigophobia - fear of choking or smothering
• Maieusiophobia - fear of childbirth
• Homichlophobia - fear of fog
• Arachibutyrophobia - fear of peanut butter sticking to the roof of the mouth

Phobias make people avoid situations they know will make them anxious, but this can make the phobia worse. A person's life can become increasingly dominated by the precautions they take to avoid a situation they fear. You may know there's no real danger and you may feel embarrassed by your fear, but you're still unable to control it. It's better to confront your fears, even if it's in a very careful way or with the help of a trained therapist. 

A phobia is more likely to go away if it began after a distressing or traumatic event.

What's the treatment?

Cognitive behavioural therapy - a 'talking treatment' where you learn all about the thing or situation you are scared of and how to change your behaviour - has a high success rate in phobias. Your GP can refer you.

Antidepressant medications may also be used even if you aren't depressed. They work by interfering with brain chemicals (neurotransmitters) such as serotonin which may be involved in causing anxiety symptoms.

Anti-anxiety medication such as diazepam are rarely used, as they can be addictive, but may be offerred on ‘one-off’ occasions such as for people with flying phobias who have to take a flight for work or holiday. 

Source:  http://www.bbc.co.uk/health/emotional_health/mental_health/mind_phobias.shtml

7 Habits that Will Make You Happier, Healthier & Way More Likeable (thechangeblog.com)

By Marcus Sheridan

Happiness — I want it, you want it, we all want it. Just the fact that you’re reading The Change Blog means that you and I are on a similar path—seeking for those nuggets of wisdom that will bring us more peace, joy, and personal fulfillment.

After having owned a businesses for about 10 years in the swimming pool industry, a little over a year ago I commenced a new quest in life to satiate my need to teach and help as many possible to achieve their full potential. This is also why I asked Peter if I could contribute a guest post to The Change Blog. So if you’re looking for ‘change’, if you want more joy and fulfillment out of life, here are 7 qualities that, for me, have made all the difference:

1. See the World in the Form of a Question

Whether you are looking to make new friends, achieve success with a client, or even raise your general awareness—the skill of asking questions has in many ways been lost in our society. We’re so busy to tell, tell, tell that we forget to ask, ask, ask. And as we all know, the only way to become a great ‘learner’ is to ask questions. Questions resolve concerns. Questions elevate personal relationships. They also at times force us to take a different perspective and possibly stretch ourselves to unchartered waters. So learn to have an ‘ask first tell second’ personality and I can promise you the results will be profound.

2. Give Specific Feedback/Compliments

We’ve all heard that learning to give compliments to others has a powerful impact on personal relationships. But for those that truly want to take compliments to another level the key is to learn specificity. For example, which statement would you rather hear from someone else?
I really enjoyed your blog article today.
Or
I was blown away with the story you shared in your blog article about the time you……That story very much resonated with me and I’ve decided to take action because of it!
See the difference? Both statements expressed approval of a blog article, yet the first statement likely made the author smile a little while the second brought about a huge grin. This is the power of specificity and is a critical key to happiness, especially in dealing with friends and loved ones.

3. Don’t Just Let Go of Your Physical Health

I see it all the time. Guys and gals (including many bloggers) attain great monetary success in work but all of the sudden they’re out of shape, overweight, and struggling with self-image. Knowing my busy schedule as a business owner and father of 4, a year ago I bought an elliptical and put it in my basement so that I wouldn’t have to include ‘going to the gym’ into my extremely busy schedule. The results? I’ve worked out 1 hour a day since buying the machine, never missing a workout, and I weigh less now than I did in high school. (and feel great too!)

4. Give Value to Others at Every Turn

Wow has the internet been a blessing in this area. Now, more than ever, you and I can meet and help people on a large-scale basis because of the beauty of technology. Some of the greatest success I’ve been able to achieve in these last year has come because of stories, articles, and mentions I’ve made praising other people and companies. As Chris Brogan says, we should mention (talk about) other people 12 times to every 1 mention of ourselves if we really want to give value and build relationships.

5. Smile Unrelenting

I know, I know, we’ve heard it before: We should smile often. But as the old saying goes, ‘common sense is often quite uncommon.’ Seriously though, are you the person in your group of friends or workplace that is known as ‘Mr. or Ms. Positive’ or are you the person that everyone sees as having a cloud over your head 24/7? I used to have a problem of not smiling enough. For me, it wasn’t that I was unhappy, it was just that I have the tendency to look serious when I’m focused on a task. Since identifying this problem (people kept telling me to lighten up) I try to carry a smile with me in all situations, and wow has this made an incredible difference. So smile often. Lighten up every room you enter. Not only will you be happier, but many will file in line with you as well.

6. Stop Trying to Find Your Passion

Let me be the first to say that I’m all about ‘finding your passion’. But the problem with most people is that they get so wrapped up in ‘finding themselves’ or ‘finding their passion’ that they forget how this discovery is actually made: By Living Passionately. In other words, if you want to find out where your true passions lie, stop looking and simply start living everything you do throughout the day with passion and zeal. By so doing, self-discovery will come naturally and easily.

7. Surround Yourself with Greatness

I simply can’t stress this one enough. Everyone needs a mentor. And we certainly all need great friends. I would be a completely different person and be on a completely different path than I’m on today had I not had people and friends in my life that helped correct my course when I got off track. I’ve learned over the years that it’s important that we not only find these friends but we learn to depend and lean on them when necessary. As others lift us up, and as we reciprocate this action, the friendships we’ll form will truly be amazing.

So there are 7 keys to health and happiness that have completely changed my life over the past year. But what about you? What are your thoughts and what would you add to the list? C’mon, let’s talk about it……

Source:  http://www.thechangeblog.com/7-habits-that-will-make-you-happier-healthier-way-more-likeable/

11 Habits of Highly Successful Dreamers (thechangeblog.com)

“All our dreams can come true, if we have the courage to pursue them.” – Walt Disney

Walt Disney certainly was a dreamer, and his imagination and dreams resulted in creating fairytale destinations that revolutionized the entertainment industry and epitomized the magic of creative thinking.  Walt Disney, the dreamer, imagined things that the common person could never have fathomed, and his example of creativity has been a major inspiration to millions of people worldwide.

Despite the compelling example of Walt Disney, not all dreams lead us down the right path, and in fact many dreams not only don’t come true, they can lead the dreamer astray and even turn into nightmares, leaving us more crippled rather than free. At times, we need to know when to give up a dream and replace it with a new one.

What happens to dreams that lead us astray?  What happens to the dreamers that needed to give up their dreams?  Some mourn the loss of their dream as a gap in their lives puts a wedge in their lives, while others dust themselves off as they come to the realization that even though their dreams were not realized, they can move on with undaunted faith in newer dreams.

What differentiates these dreamers?  What determines who will be broken by dreams and who will be mobilized by new dreams?  The following 11 habits seem to be determining factors of how resilient is the dreamer, even despite the fact that some of their dreams ended up turning into nightmares.

1.  Successful dreamers are flexible – they know when to hold them and know when to fold them!

As in the song by Kenny Rogers, healthy dreamers know when it is time to let go of one dream and trade it for another. They realize that some dreams just don’t come true, and even they do, those dreams might not turn out the way they had hoped or expected.  For some, dreams of a happy marriage are replaced with a painful and bitter divorce. Likewise, our dream job or even career might end in disenchantment or even failure.

Sometimes you need to stop reaching because life did not support your dream, no matter how much you wanted it!  Healthy dreamers do not see it as a defeat but rather see it as a foundation for conjuring up new dreams that fit them better now based on their experience.

2.  Successful dreamers have one foot on the ground while they leap into the air.

While they let their imagination soar, they do not lose their senses and sensibilities.  They have at least one foot planted on the ground.  They plan, they work, they execute their dreams, and do not expect quick fixes and miracles that will magically transform their lives. They don’t keep their heads in the proverbial clouds and think that if they dream hard enough, all their dreams will somehow come true. Rather they plod along in reaching for their dream, and realize that actualizing their dreams take a lot of work and effort.

3.  Successful dreamers know that happiness is in pursuing their dreams as much as in reaching it.

Healthy dreamers do not have pre-conditions to happiness. They realize the process is just as important as the product. While going towards their goals, they do not wait for life to turn out in reaching their dream – they see their life “turning out” as they go.  They know that happiness comes from within and even if they achieve their wildest dreams on the outside, they realize that attitude will make or break their life adjustment. They don’t put their life on hold thinking that reaching their dreams will make it all “perfect”. In other words, they do not wait for reaching their dream to make them happy, yet focus on being happy in the process.

4.  Successful dreamers don’t put all their dreams in one basket. 

Successful dreamers do not have all or nothing thinking. They also have already made peace with the fact that life is not often fair, and do not expect that the stars will align and all their dreams will come true, despite their best efforts. They also realize that even if a dream comes true, it might not be what they wanted or needed after all. So they do not hinge too much on any one dream and constantly try to achieve a life balance or dreams in the works.

5.  Successful dreamers don’t see disappointments as aberrations in life, they see them as stepping stones towards successes.

These individuals can break their dreams into smaller pieces if the whole dream does not turn out. They make mosaics or stepping stones out of their broken pieces of their dreams rather than give up on their dreams altogether. Instead of being miserable with so many broken pieces of dreams, they enthusiastically work with what they have to replace an old dream with a new one, that is more within their reach.

6.  Successful dreamers love to learn and use their “Inner GPS”.

As their dreams evolve and take new shapes as they mature, dreamers keep learning lessons of what did and did not work in pursuing their dreams. They build on their experiences of what they learned as their dreams take shape. They constantly are recalibrating themselves like a GPS. They are sensitive to the fact that their dreams are taking them on a detour, and they readjust accordingly. They constantly take stock of their dreams and ideals to achieve a constant state of equilibrium.

7.  Successful dreamers are propelled by courage rather than crippled by fear. 

Some people cling to dreams out of fear, and others pursue dreams with courage. Those who are too needy and clingy to their dreams are often disappointed as the dream, even if they attained it, did not give them the security and confidence they has hoped for. Old fears replace new fears. On the other hand, healthy dreamers are courageous souls who possess the seeds of resilience that they can weather missteps along the way.

8.  Successful dreamers move past the past.

Successful dreamers don’t live in the land of “what ifs” and “if onlys.”  They are not blinded by the future or blindsided by their past  – they focus on how they can actualize their dreams without putting their life on hold. They plan for tomorrow, learn from the past, but live in TODAY!

9.  Successful dreamers are forgiving and grateful.

There is no place for the healthy dreamer in the land of “woulda, coulda, shoulda.”  They do not judge their immature dreams, they do not begrudge themselves for having been naive or even foolish.  They are not hard on themselves for not having the foresight of knowing what they now know in hindsight. They are grateful for second chances as they work their way towards fulfilling their dreams. They see each day as a new opportunity to forge ahead, and are grateful for the opportunities the new day can bring them.

10.  Successful  dreamers seek healthy support from others.

Those who seek support of others that support their dreams are much more resilient than “loners” who isolate themselves. They are perceptive enough to discern who supports their dreams and who does not, and they set limits with those people who are toxic influences on their development. They seek out people who do not feel threatened by their growth, and refuse to cling to people out of fear and insecurity. Rather, their relationships enhance their ability to dream, not stifle it.

11.  Successful dreamers never give up hope.

No matter if one dream went wrong or many of them, successful dreamers never give up hope. They keep hope alive with the confidence that no matter what, they will meet new challenges with confidence and optimism. They refuse to give up hope that their dreams, and even their life, will turn out well. For their bumps and bruises along the way, they are soothed and healed by their hopeful mindset.

How about you – Are you a successful dreamer?  What are your habits? What are your dreams?  I welcome comments!

Source:  http://www.thechangeblog.com/dreamers/

24 Daily Habits (thechangeblog.com)

“We first make our habits, and then our habits make us” – John Dryden

I have previously written about how the habit of exercising every day has helped me tremendously. Doing something every day is such a powerful way to form a habit that I thought I would make a list of 24 habits that are worth doing on a daily basis. Note: I have divided these into morning, day and night although some could obviously be under different headings.

The Morning

1. Wake Early: I am a big fan of waking at 5am and spending time working on myself before going to work. I have written more about this habit here: How to Wake Early When All You Want to Do Is Sleep.
2. Exercise: when I had the goal of exercising 4 times a week I found it was very easy to tell myself I will exercise tomorrow instead. Setting the expectation of daily exercise removed this as a potential excuse and I have since reaped the benefits of this daily habit.
3. Review or (even better) Rewrite Your Goals: each day I try to get closer to achieving my short, medium and long term goals. Starting the day by reviewing or rewriting my goals means that I have better awareness of them throughout the day. As Robin Sharma says:

“With better awareness you can make better choices and when you make better choices, you will see better results.”

4. Read and/ or Listen to Motivational Material: in the morning a whole day of endless possibilities lies ahead. I motivate myself to play my best game by reading and listening to inspirational books/ audiobooks. For audiobooks I recommend the free introductory offer from Audible.
5. Visualize the Day Ahead: I like to take a few minutes to shut my eyes and visualize what I want happen in the coming day. It’s amazing how often my desires become reality when I do this.
6. Write a “To Do” List: I like to write out a list in my diary of the important tasks I need to do that day. As they are completed I put a line through them. So simple, yet so effective.
7. Check the News Headlines: I think it’s important to have an idea of what is happening in our community and the world. Also if don’t at least check the main stories, I find it is easy to feel left out of conversations throughout the day. Having said this, much of the news is negative and I’m careful not to spend too much time digesting it unless there is a particular story of note.
8.  Blog: I find there are many benefits to blogging. Starting a blog can help you gain clarity, be creative, make new friends, and may even generate you some income. If you would like to start a blog I recommend Squarespace.
9. Take Time to Look Good: it’s a reality of life that people judge us by our appearance. I take a few minutes each morning to ensure I go out into the world looking the best I can.

The Day

10. Smile. You’ve probably heard about the importance of smiling, but as the saying goes “common sense is often quite uncommon.” I try to carry a smile with me on throughout the day. I find that not only does it make me happier, but it can make other people smile and open the door to conversations with people I haven’t talked to before.
11. Put First Things First: I try to avoid having my day controlled by tasks that are urgent , but not necessarily important. The habit of putting first things first is about organizing and executing your life around your deepest priorities.
12. Under-Promise and Over-Deliver: at work I try to go the extra mile on my projects, especially on the details many people might miss.  I set reasonable deadlines for myself and, when possible, try to get them done early.
13. Be Proactive: being proactive means showing initiative and taking the responsibility to make things happen. Whenever I want to get something done, I ask myself: “what can I do to make this happen?”
14. Snack Well: I substitute the chips, candy and chocolate with fruit, vegetables (carrots and celery are great to chomp on) and nuts.
15. Connect with Nature: I find spending time outdoors in nature is great for my sense of well-being. On work days I like to go for a walk during my lunch break.
16. Ping a Friend: I try to send a quick email or text to a friend each day. It’s a great way to stay in touch with friends when I am extremely busy.
17. Save: I save at least 10% of each paycheck. A great way to find the money to save is to break it down to a daily amount, for example $10-15. By taking account of the Latte Factor I find it easy to save this much.

The Evening

18. Have Family Time: I believe it’s important to be present most evenings. Family time is about quantity and quality.
19. Take Time for Myself: I also believe it’s important to spend a little time each day just for me. Some things I like to do: read, write, meditate, yoga, play music and/ or visit the gym.
20. Tidy Up: a cluttered house can lead to a cluttered mind and fuzzy thinking. I find it’s best to stay on top of things by tidying up each day.
21. Wind Down: I try to switch off the computer and the TV about 30 to 60 minutes before bedtime and let my brain have some down time after a long day. I sleep far more peacefully when I do this.
22.  Review My Day: I find this is a great way to hold myself to account for taking action throughout the day. Did I get closer to achieving my goals? Did I complete my to do list? Did my day go as planned? If not, why not?
23. Say I Love You: don’t just assume that your family members know you love them. I say these words to my wife and sons at least once per day.

24. Go to Bed At A Reasonable Time: the first habit of this list (waking early) begins by going to bed at a reasonable time and getting a good nights sleep.

Source:  http://www.thechangeblog.com/24-daily-habits/