Now more an ever you’re at the mercy of the distractions and unhealthy temptations of the 21st century. Big corporations pay experts handsomely to hypnotise you into choosing short-term pleasure over long-term happiness every. single. day.

It’s normal to lose sight of what is good or bad way for you to spend your time.

Here are 4 simple yet rewarding things you’ll never regret doing each day…

#1 Exercise

I’ll never regret taking a stroll outside, running in the park or hitting the gym - and neither will you.

I could write a pages about the physical benefits of exercise which you’ve surely heard a thousand times from your doctor or on TV.

But the mental benefits? They’re a game-changer.

This is what made me come back to exercise time after time. It helps reduce anxiety and depression and at the same time boosts cognitive performance and self-esteem. It’s like the Control+Alt+Delete for negative emotions.

Once you start a regular exercise habit you start to wonder how you ever lived without the mental clarity.

Feeling anxious? Need to solve a problem? Or feeling angry? Go move your body and see how much it helps.

#2 Sleeping more

How did the ‘sleep less, work hard, then party all night’ pressures become so popular? Or worse still… the ‘sleep less, watch more Netflix’?

Along with the growing demands of the working week and intense distractions more people than ever are falling into to the trap of sacrificing their sleep.

But if you knew the benefits of adequate sleep you’d think again about regularly sacrificing your shut-eye for parties, studying all-night or one more episode of that cool series you’re hooked on.

The truth? Good quality sleep of ~8 hours helps you to…

• regulate your mood (deal with stress and other emotions)

• boost immune system and recover from illness

• physically heal

• be more creative and bolsters problem-solving

• improve memory and learning efficiency

Don’t feel guilty for saying no to society and prioritising your sleep - it’s a scientifically-proven investment in yourself.

#3 Learning Languages

You guessed it. Studying a language is a gift that keeps on giving in all parts your life.

First, learning a second language keeps your brain young by activating an extensive brain network that overlaps regions commonly associated with ageing.

Second, a language can open doors which change the course of your entire life. Thanks to Spanish, I’ve met incredible people including the love of my life. I was lucky enough to marry her and be happier than ever.

Languages make you see the world through an unrecognisable lens. It allows you to delve head first into another culture and enjoy their stories, books and observe their attitudes towards life. This also makes you reflect on your own culture in a way like no other.

It also provides huge gains in personal growth. A language learner learns the art of patience and the importance of consistency. Not to mention the revolutionary boost in self-confidence when you overcome social challenges of speaking a new language in uncomfortable situations.

Language learning is the best kept secret for self-improvement.

#4 Telling your loved ones that you love them

Harsh truth: The time you have left with your loved ones is a lot less than you like to think.

I live in Spain away from my parents who are both nearly 60 years old. I travel back and see them maybe 3 times a year. Let’s say they both live until they’re 85.

That means I’m going to see them only 75 more times or less.

This brutal realisation puts things into perspective. Your time is limited, you can’t predict the future and you’ll only recognise this when it’s too late.

Let your family and friends know how much you love them more often. Focus on the little moments you have each day together. Put your phones down and have a conversation.

I guarantee you’ll never regret it.

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