Drowning in work, stacks of paper on your desk waiting for you to review, read and sign, e-mails that are waiting to be read that somehow keeps growing, so busy when you go home, you feel mentally and physically exhausted; too tired to even prepare your meals properly. At times food would be instant food: instant noodles, instant porridge cups, or take-out from the nearby restaurant. Sounds familiar? Well, with all that, you might miss on two important things. To remember to watch your health and put yourself first. We’re so busy being the problem solver in whatever role we play in life, trying to get more and work done, when switching to ‘being mode’ is just exactly what we all need. Take a proactive approach and put yourself first, make sure you are healthy, inside and out.

1. Keep a journal

I find that writing, is, in a way, therapeutic, more like your very own “me time”. It’s so important for improving stress levels, finding the balance that you need, and being healthy. At the end of each day, write down three things you did that made you feel good. It doesn’t matter how big or small it is – going for a massage or shopping for workout clothes. By doing so, you’ll have the bigger picture of what you’re doing for yourself, and this way, you get to make sure that your health and wellness are headed in the right direction.

2. Track your daily wellness goals

Before you begin your day, write down three goals you wish to accomplish in the next 24 hours. Prepping some healthy meals, or eating more fruits and vegetables, or hitting that 10,000 steps. Before you go to bed at night, see if you’ve accomplished those goals and cross them off if you did. When you see your goals being achieved, you’ll feel good and know that you’re doing it right.

3. Routine check ups

Go for a regular check up at the nearest clinic or hospital. We may never know when there is something wrong until we check ourselves. Don’t ignore the constant headaches you get, your irregular menstruation cycle, or when your appetite becomes haywire. Go and check your blood test, blood pressure, your cholesterol and sugar levels and the others that’s in the list. Make sure you see your dentist too, twice a year to help keep your teeth and gums healthy, something that most of us tend to turn blind eye on, while, your teeth and smile is just as important as your other organ.

4. Meditate

Spiritually speaking, get in touch with your values and beliefs. Know what really matters. This is believed to be a definite way to cope with stress and cultivate a tranquil mind. Meditation is the perfect practice of self-care, an investment on your personal well-being and the well-being of others that surround you. Pray, recite the Quran, list five things you are grateful for, attend Islamic lectures at the mosque and reflect on life. You don’t need to do this every day, that one time visit per month might be all you need!

Switch off your phone or have a social media detox, the number of notifications makes it harder to put your phone down and stay away. We might not realize it, but we probably spend 80% of our day being on our phone or the Internet in general. Conquer the fear of missing out, all the happenings and the social pressure to be a part of it. You either step away from social media, delete the applicatiion completely, or minimize and schedule a once a day visit to your favourite social media sites. It will improve your overall mood.

5. Take a break

Take a break from your annual leave. Have a staycation, take a road trip or get on a plane. Put your mind at ease. You need a break from doing your daily routine and from seeing your co-workers, and the number of emails that just keep piling up. Finish up all the pending work before you go though, so that when you come back, you won’t have to worry that much. Treat yourself to the spa and go for a massage, go island hopping, or go for an adventure, skydiving or paragliding or swimming with the dolphins. If you just want to take a break and have time to be home, do it. Take a long break to catch up on your favourite TV shows and just snuggle in bed, sleep in, visit your families that you haven’t seen in a while, or stay home to paint or craft if you used to do it before your life became busy.

6. Turn it into a habit

Reaching your goals has very little to do with how good you are when you start out. If you want to be good at something, you need to practice. If you want to be a runner, make running a habit. Put health and wellness as a priority and make it a habit to do it everyday and soon they will become a lifestyle. Take at least 15 minutes out of your day to exercise, and the multiply it by five days a week, and hey, you’ve got yourself a healthy habit!

7. Nutritions

Most of the time, we tend to be so busy, no matter what we do, some things (like all these points I listed down) we just can’t do. So if that is your case, make sure you know what is lacking in your nutrition and get the right vitamins you need. Consult a doctor and take care of yourself through these pills of health.

Alternatively, you probably have tried Zam Zam water from families that came back from the holy city of Mecca. It is believed that Zam Zam water has a healing nature, it contains healing components due to its high content of calcium and magnesium salts and natural fluorides. A person should have a niyyath (intention) and hope for healing, blessings and what they wish is best for them in this life and in the hereafter. It is good for thyroid patients too, as it has sufficient amount of iodine.