8 Quick Actions to Upgrade Your Life Today

8 Quick Actions to Upgrade Your Life Today

8 Quick Actions to Upgrade Your Life Today

guy climbing rock

The last year has been full of lockdowns, isolation and for many great challenges. As things begin to open up you may find yourself on a low vibration. Maybe feeling a little stuck in a rut.

Don’t worry – you’ll bounce back.

Here’s 8 quick things you can do today to fire up your life and start getting back to your best. Many of them seem obvious and basic, but I’m sure you’re not doing at least half of them!

1) Exercise

I feel stupid for even typing this because it’s so obvious and cliche. But the truth is not enough men are getting regular exercise.

A good tip is to stop thinking of exercise as work or something you have to do, and just go out and do something fun.

Hit the lake and go kayaking.

Go on a hike with friends.

Play co-ed or competitive sports.

Run a Spartan Race or Tough Mudder.

Do Parkour, American Ninja Warrior, or compete in the Cross Fit Games.

There’s nothing worse than straight running on a track when you hate running. Exercise doesn’t have to be work and to be honest it shouldn’t. If you love going to the gym and improving your body, it does not work. There’s no need to do anything you dread doing, just go out and have fun.

2) Go Out

This is pretty much the best advice I can ever give you. Go out tonight. No good stories ever happen with “so I decided to just stay home and watch friends.”

3) Meditate

Stress is killing us from the inside out every day. Meditation is a quick and easy way to combat this stress.

Meditation doesn’t have to be a hard practice that takes months of dedication like many thinks, and to be honest you can do it anywhere.

1) Just sitting quietly by a pond or stream

Just sitting quietly by a pond or stream is enough to declutter your mind and release tension. Just be aware of all the beauty around you, as you relax, breath, and just be. It takes no skill or practice and can literally turn your mood around.

2) Try walking meditation

Don’t have time to dedicate to sit down to do nothing? You can meditate anywhere 24/7, even while walking.

The key to walking meditation is to just be completely aware of your body and in the present state.

Clear your mind of any thoughts, and just be aware of your present state

Feel the soles of your feet and feel the pressure of each step on the floor. Notice every bodily sensation, even down to your socks rubbing against your skin.

This is best done in nature but can be done anywhere. With practice, you could be walking down the streets of NYC, with a completely zen and quiet mind, while the insanity of wall street goes on around you.

For more a more in-depth look at walking meditation, you can visit Meditation Oasis.

If you want to experience the full benefits of meditation it is best to practice daily. Meditating is almost like using new muscles that have been dormant for a while. With time those muscles become strong, and it is easier to incorporate this practice into every aspect of your life.

4) Cut The Crap

You should treat your body like a sports car. If you had a Ferrari Enzo sitting in the garage would you fill it with regular gas and use less than premium oil? If you would your an asshole.

Your body should be no different. You need to fill it with the right stuff for it to run smooth and efficiently. Instead of using regular gas and less than premium oil ( Soda, Cakes, Ice cream, Sugar, etc. ) you should be using premium gas and the top-of-the-line oil ( Water, Good Fats, Complex Carbohydrates, Proteins, Fruits, and vegetables ).

5) Drink More Water

75% of America is chronically dehydrated. Alcohol, coffee, and sugary sodas all contribute to dehydration and these are the main staples of our diet.

Chronic dehydration attributed to disease, depression, headaches, constipation, and fatigue. Our bodies are comprised of 70% water. We need a constant supply to run efficiently.

1) Drink a big glass of water as soon as you wake up

In Japan and among holistic healers it is said that drinking 4 glasses of water upon waking, 45 minutes before your first meal, can actually cure diseases overtime.

Regardless of whether this is true or not, the health benefits are there, and even one glass of water as soon as you wake up can dramatically improve your well-being.

Learn more about the benefits of drinking water when you wake up here.

2) Drink at least 3 Liters of water daily

For men, it is recommended to drink at least 3 liters of water daily ( or 13 cups ). This is the optimum level, for women the level is 2.2 liters.

6) Stop Caring What People Think

Life is so much better once you stop giving a shit what others think of you. Just be yourself, live your life, and do you.

If you want to dance, then dance. Be the first one out there. People will look up to you for this, instead of looking down to you because you’re too embarrassed by what everyone will think.

Stop caring about whether your going to bother a hot girl by approaching her, and just do it because you want to. She will sense that you do and take what you want, and this is extremely attractive to women.

Don’t limit your life because what other people, with completely separate existences to you think. When you are an 80-year-old man the last thing you’re going to regret is doing the things you wanted. It’s the things you never did, because you were too shy, embarrassed, or hesitant, that you will regret.

7) Breathe Deeper

Deep breathing is one of the most unknown benefits out there that has an immediate impact on your health.

Most people today are prone to shallow chest breathing. Do a test on yourself right now. Lie on your back and place an object on your chest and belly. Breath as you would, and if the object on your chest is moving while the object on your stomach remains still you are not breathing correctly. The object on your stomach should be moving up and down as you inhale and exhale.

Shallow breathing has the following negative effects:

  • It brings upon anxiety
  • It causes dizziness
  • It causes numbness
  • It causes headaches
  • and much more…

Instead of breathing like this and the majority of stressed people, you should be actively practicing deep breathing. This is also called diaphragmatic breathing, where you breathe deep down into your stomach. The benefits of deep breathing are many, and include:

  • Releasing tension
  • Bringing clarity to the mind
  • Lowering anxiety
  • Detoxifying the lungs
  • Relieving pain
  • Relieving emotional problems
  • Increasing muscle
  • Strengthening the immune system
  • And it’s great for your heart, nervous system, and energy levels

This is such a quick and easy fix there is no reason you shouldn’t implement it into your daily routine. The best part is, you can practice it anywhere. While driving, at work, at home, even running. Eventually, your body will create the memory of this deep breathing and you begin to do it naturally like you do normal shallow breathing. Imagine the benefits you will be receiving from something you won’t even have to concentrate on doing.

Some techniques you can practice for just a few minutes a day are as followed.

1) The 4-second breath

Breath in deep and slow for 4 seconds, bringing air all the way down while pushing your diaphragm out. Hold this breath for a count of 4. Then exhale slowly for 4 seconds while bringing the diaphragm all the way in. Then repeat for 2 – 5 minutes a day.

2) The one-minute breath

This is a little more difficult and obviously is not economical to do during regular life. But it will train your body to be able to breathe deep more easily and naturally.

Breath in deep for a count of 20 seconds. Hold this breath for a full 20 seconds. Exhale, slowly, for a full 20 seconds. Do this 2 – 3 times a day.

At first, you will probably only be able to reach a count of 10 for each section. But with time and practice your breaths will increase until you hit that minute. And when you do your breathing will have already improved so much, you will be reaping the fantastic daily benefits.

Once you have done this practice for a month or more your body will be a natural deep breather. You will be less stressed, your mind will be more clear, and your energy levels will be through the roof. Its a perfect case of huge reward for minimal effort.

8) Stay in the present state

Another life-changing quick fix that millions of people pass by each day. I can sum it up in one picture for you.


This picture says it all. Learn to live in the present, and all your anxieties of the future will fade, and all of your past regrets will disappear.

How can you change your mindset to live in the present?

1) Meditate

See above. Meditation is all about staying in the present.

2) Change your awareness

Many people go through life without ever appreciating the moment. They are constantly thinking about what needs to be done, or what they should have done.

Just be where you are, and really be there. Get out of your head and become aware of your surroundings. Feel the wind hitting your body, smell the fresh-cut grass, just be completely in the moment.

Happiness is easily found in this state. Most of the time when you feel really good, you are living in the moment and you don’t even realize it. ( At the beach, playing with your dog, etc. ) You can live like this at all times. It just takes mental awareness and practice. The brain is like a muscle and if you work this awareness out daily, it will be your natural state.

In conclusion

These are 8 simple, quick actions, that you can truly upgrade your life today. Most of them are effortless, and some even fun, it’s just all about actually making the change

Let us know your thoughts in the comments below and check out some more articles you may like to continue your self improvement journey!

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17 thoughts on “8 Quick Actions to Upgrade Your Life Today”

  1. I love this post. I actually try to practice a little bit of all of these everyday. I love it.
    Question: I’ve heard different thing about breathing deeply, where I’ve heard some people say it’s good to hold it in, and some people say it’s not good to hold it in. Do you do the One Minute breath everyday, and do you think holding it in is best?

    • I definitely don’t think that holding the breath in is good for everyday breathing, or exercising.
      It is good however for training purposes. Increasing the lung capacity and almost trains the bodies reflex to breath deeper and longer. So if you do the hold for just 5 minutes a day when you are devoting it to breathing exercises it is fine.
      Everyday breathing in my opinion should be more like 3 seconds in, 3 seconds out. With no hold. But in order to get your body doing this automatically the 4 second breath and one minute breath exercises, with a hold, can help.
      You can definitely do the one minute breath every day. One is enough. I like to do it after I do the 4 second breath training for a few minutes. Then i’m done for the day and I breath normally, but try to focus on longer deeper breaths.
      If i’m feeling stressed or anxious, I find the most effective way is to breath in fast as deep as you can for like 3 seconds and then breath out very slowly through the mouth for over 10 seconds. This really helps me calm down and relax after a minute. There is no hold required for this either.

      • oh okay that makes sense. Thanks for the reply and the explanation. I’ll def give the one min breath after the 4 sec breath a try

  2. Sean. You’re an adult right?
    Please learn the difference between the words YOUR and YOU’RE. It’s not that difficult.

    • Hi Liop,

      It’s good to see that you’ve found the article helpful.

      Good luck on your journey!


  3. This was a great read and reminder to slow things down! I’ve never thought about walking meditation before, but just listening to the world and being in the moment is so important for our mental and physical health. –Ryan

    • Hi Ryan!

      It’s good to hear that you’ve found the article helpful. Hope it will help on your journey!



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