About 60% of what we do daily is considered a routine business that can be classified within the category of daily habits that we do without stimulation or reflection, and therefore we can adhere to the comprehensive changes that we enter into our lives if we make them in the place of these habits.

In her report, published by the British newspaper "Telegraph", the author, Maria Lally, explained that Dr. Rangan Chatterjee - a practicing general practitioner - spent six months searching for human behavior and daily habits, and laid out a guide for what he called "healthy snacks."

He divided his guide into three sections: mind, body, and heart, so that readers choose a healthy five-minute snack from each section to do daily.

"We believe that we can make major changes in our lives with the start of the new year, and at the beginning of every day in January we believe that we will succeed in one way or another, although we have not achieved success in the past year," said Dr. Chatterjee.

He continues that this thinking is what prompts us to adopt a new plan related to the diet at the beginning of the new year and follow it in order to lose some weight, before we give it up with the passage of days and surrender to our weak will.

He said, "He was always concerned with how to help people make lifestyle changes, but not what makes them feel better for a week or month, but rather easy and lasting changes."

We brush our teeth daily without stimulation or thinking because it is usually, and here is the secret of change (pix)

To do that without thinking
An appropriate example - according to the author - is to brush teeth, where we do this twice a day without hesitation or need to motivate ourselves to do so. The reason: Firstly, we have a clear idea that a toothbrush and putty is present at the basin where we can see them, and secondly, the time period that it takes is short, and finally that this is an integral part of our daily life, we do so without thinking because it is "a habit" .

In this regard, Chatterjee said, "People may ask if they can really change their lives in just 15 minutes a day, and the truth - as research shows - is that they can."

He notes that eating a snack is like a five-minute yoga routine, and he added, "I advise people to link their new habits to their existing habits, given that if 56% of what we do is like a habit, the best way to create a new habit is to link it to a fixed one." .

In conjunction with morning coffee
In other words, while preparing morning coffee, you can do a series of five-minute yoga exercises, or any other exercise. You can also leave your yoga mat in the kitchen, as having visual cues helps you stick to your habits.

"This guide is the plan for you to maintain good health at the moment. It includes more than fifty healthy snacks, and I do three of them every day at the same time," said the doctor.

It is important to make these habits lasting, and they can generally be done when waking up. On the other hand, you can link it to activities throughout the day, for example while waiting for the morning coffee to boil, or immediately after returning from school, or after brushing your teeth.

Social connections are the most important part of health, although they are the most neglected (Bixaby)

Mind, body and heart
Chatterjee chose mind, body and heart as the three most important sections since he feels that they are the main path to good health.

For the body, we need to keep our bodies healthy and active. As for the mind, the conversation about mental health and stress has been gaining momentum over the past few years, which is great.

There is a heart that is believed to be the forgotten pillar of health, despite its primary role by pumping blood throughout the body, but it has a special role in human relationships.

"We know that feeling lonely and lacking in social communication is harmful to health, so the section on the heart of the book is full of healthy snacks that encourage social media and nutrition," Chatterjee said.

Chatterjee adds that caring for social connections helps your health in other ways. It has been shown that if we do not deal with the basic problems, we follow wrong eating habits, such as bad relationships, stress or loneliness, as we try to fill this vacuum in the heart by eating sugars.

These may be good things, but only if they are in the right context. For example, watching a couple together for a TV program is good and healthy, but it is not the case if one of them is watching while staring at the phone.

Social ties are the most important part of health, though they are the most neglected. But when we support those connections, we find our craving for sugars, and our reactions to stress, improve.

The author concluded that Dr. Chatterjee's book relates to the necessity of self-esteem in a crowded world. In this context, she said, "I am important enough to devote 15 minutes a day to my well-being, and these fifteen minutes will change my life."