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For many busy professionals and small business owners, finding ways to stay fit and healthy can be difficult. There always seems to be a time crunch or deadline to meet, and finding moments to focus on yourself can be tricky. It’s important to make sure you’re getting enough rest, eating well, and exercising daily, however, and starting with a well-thought-out plan will ensure that your body and mind are in good shape even while you’re taking care of business.

One of the keys to creating healthy habits is to start small. Setting attainable goals will help you stay motivated and allow you to keep your priorities where they are. Think of some of the best ways you can start making small changes to your routine, such as waking up 15 minutes earlier to get in a quick walk before work, and create a plan that will be easy to stick to. Setting yourself up for success will keep you on track.

Keep reading for some great tips on how to create healthy habits, even when you’re busy.

Sleep Well

Getting good sleep can mean the difference between a healthy mind and body and a day full of yawning and disconnection. For busy professionals, this can be a huge detriment and can even affect your business, so it’s imperative that you get enough rest, both in quality and quantity. Not only can a lack of adequate sleep lead to increased stress and weight gain, it can take a toll on your mental health, as well. Start a bedtime routine that will make sleep easier, such as putting away all screens for at least an hour before you lie down, and take a look at your mattress to make sure it’s still working for you. If it’s been seven or 10 years since you bought it, you may want to consider investing in a new one. Should you decide to make that investment, make sure you find one that fits your sleep style; for example, if you suffer from back pain, be sure to find a mattress that will help with spinal alignment and give you proper support.

Learn How to Say No

Sometimes, busy professionals can have trouble learning to say “no” when someone wants more of their time than they can give. If you find you’re having the same problem, it’s time to think up some polite ways to turn down an invitation or request for help. Set some boundaries, especially if you work from home; you can start by setting a cutoff time for checking emails.

Wake Up Earlier

It can be hard to fit in all the things you have to take care of on a given day, so consider setting your alarm for 15 minutes earlier than normal. In this time, you can take the dog for a walk, do some yoga poses, pack a good lunch, or make a healthy breakfast for yourself. Taking time — even if it’s just a few minutes — out of your day to focus on yourself can be good for your self-esteem as well as your physical health.

Eat Well

Eating well is about more than just staying fit; when you skip breakfast or turn to fast food just because it’s quick and convenient, you’re also setting yourself up for potential mental health issues and a lack of energy to get through the day. Set yourself up for success by making a grocery list and sticking to it; make sure there are plenty of fruits and veggies on it, and prepare some meals in advance on Sunday night so they’ll be easy to heat up after a long day. Keep healthy, quick snacks handy at your desk — dried fruit, cut up veggies, and whole wheat pretzels — so you can avoid the vending machines.

Forming healthy habits can take some time, so be patient with yourself as you come up with new routines. Think about the best ways to make things easier from day-to-day so you can stick to it. With a good plan, you can ensure that you stay healthy no matter how busy your schedule is.