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There are habits that have made my life happier, healthier, and more productive. Over the past couple of years, I have tried countless new habits. Some have stuck, some haven't. Here are the habits that pack the biggest punch, that have made the biggest difference. I tried them out so you don't have to. Here are seven habits that drastically improved my life.

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0:00 Intro
1:02 Wake up Earlier
5:39 Read 30 Minutes Per Day
7:03 Sleep 7 Hours Per Night
8:59 Mindfulness
11:16 3 Hours Outside
13:45 Exercise
15:25 Cultivate a Beginner's Mindset
17:40 Brilliant Sponsor
18:54 Outro

Sources:
1. https://hbr.org/2010/07/defendyourr...
2. Jewett ME, Wyatt JK, RitzDe Cecco A, Khalsa SB, Dijk DJ, Czeisler CA. Time course of sleep inertia dissipation in human performance and alertness. J Sleep Res. 1999 Mar;8(1):18. doi: 10.1111/j.13652869.1999.00128.x. PMID: 10188130.
3. Randler, C. (2009). Proactive people are morning people1. Journal of Applied Social Psychology, 39(12), 2787–2797. https://doi.org/10.1111/j.15591816.2...
4. Differences between smokers and nonsmokers in morningness–eveningness Social Behavior and Personality, 36 (2008), pp. 673680
5. Morningness–eveningness preference and eating disorders, Personality and Individual Differences, 45 (2008), pp. 549553
6. Is selfreported morbidity related to the circadian clock? Journal of Biological Rhythms, 16 (2001), pp. 183190
7. Preckel, F., Lipnevich, A. A., Boehme, K., Brandner, L., Georgi, K., Könen, T., Mursin, K., & Roberts, R. D. (2012). Morningnesseveningness and educational outcomes: The Lark has an advantage over the owl at high school. British Journal of Educational Psychology, 83(1), 114–134. https://doi.org/10.1111/j.20448279.2...
8. https://www.cdc.gov/sleep/features/sc...
9. https://www.cdc.gov/sleep/infographic...
10. https://www.heart.org/en/healthylivi...
11. White MP, Alcock I, Grellier J, Wheeler BW, Hartig T, Warber SL, Bone A, Depledge MH, Fleming LE. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019 Jun 13;9(1):7730. doi: 10.1038/s41598019440973. PMID: 31197192; PMCID: PMC6565732.
12. Wilson RS, Boyle PA, Yu L, Barnes LL, Schneider JA, Bennett DA. Lifespan cognitive activity, neuropathologic burden, and cognitive aging. Neurology. 2013 Jul 23;81(4):31421. doi: 10.1212/WNL.0b013e31829c5e8a. Epub 2013 Jul 3. PMID: 23825173; PMCID: PMC3772831.
13. Faith S. Luyster, PhD, Patrick J. Strollo, Jr., MD, Phyllis C. Zee, MD, PhD, James K. Walsh, PhD, Sleep: A Health Imperative, Sleep, Volume 35, Issue 6, 1 June 2012, Pages 727–734, https://doi.org/10.5665/sleep.1846
14. Hölzel, Britta K., et al. “Stress reduction correlates with structural changes in the amygdala.” Social cognitive and affective neuroscience 5.1 (2010): 1117
15. Pruessner, Jens C., et al. “Selfesteem, locus of control, hippocampal volume, and cortisol regulation in young and old adulthood.” Neuroimage 28.4 (2005): 815826.
16. Peterson, Linda Gay, and Lori Pbert. “Effectiveness of a meditationbased stress reduction program in the treatment of anxiety disorders.” Am J Psychiatry 149.7 (1992): 936943.
17. Miller, John J., Ken Fletcher, and Jon KabatZinn. “Threeyear followup and clinical implications of a mindfulness meditationbased stress reduction intervention in the treatment of anxiety disorders.” General hospital psychiatry 17.3 (1995): 192200

Who am I:
My name is Zach. I’m a thirdyear medical student in Philadelphia. I make videos about medical school, entrepreneurship, and other cool things. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post either on YouTube or my website (https://zhighley.com/).

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