Daily reminder that mood improvement through lifestyle change

>>38997139
What lifestyle changes should I do and how do I do them?

>>38997148
Lets start with 3 simple categories: eating, moving and sleeping

Diet
>2 serves of fruit + 5 serves of veg everyday (look up what constitutes a serve)
>Cut out highly processed and refined foods (most snacks, soft drinks etc)
>Start preparing your own meals whenever you can

Exercise
>At least 30 minutes of cardio 5x/week for improved circulation and energy levels (anything else is bonus)

Diurnal rhythms
>Wake and sleep at the same time everyday
>Don't wake up to an alarm, this is depressing and disrupts REM sleep (set one if you must but regulate your sleep rhythm so that you wake up before it anyway)
>Make sure it's light during the day (open up windows, go outside) and dark at night (switch off the light, limit use of technology before bed)

>>38997218
Good advices, moar, pls

>>38997218
How do you wake up without an alarm? I have to get up on time.

Thanks for the other advice.

>>38997245
Alright level 2: hygiene, homemaking and socialising

Personal hygiene
>Shower every day (no way around it)
>Spray an antiperspirant deodorant on your pits after every shower
>Brush at least once a day (including tongue and cheeks to combat bad breath)
>Floss a few times per week (I like to do this while watching anime, more satisfying than nail biting)

Home economics 101
>Wash your sheets (every fortnight is good, washing the pillowcases once a week is even better)
>Vacuum at least every fortnight (your carpet is probably saturated with hair and skin cells)
>Use the "1 touch" rule to keep generally tidy - as soon as you're done with something put it away/clean up (i.e. don't say "I'll do it later." You've touched it, you put it away)

Mingling
>However much of a hikikomori you are, humans are by nature social creatures and loneliness is destructive for even the most turbo autists
>If you have friends: hang out with them, invite them over (it'll force you to clean up,) if you're awkward then at the least just follow them around on their outings, even if you hate every minute of it
>If you have no friends: go outside of your house and go to places where there are people (parks, library, cafe,) you don't even have to talk to anyone, just being in these social environments will get the right areas of your brain buzzing

>>38997263
Once you start going to bed at the same time each day you should naturally start waking up at the same time.

There's been a fair bit of research done on improving circadian rhythms, have a bit of a google around

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>>38997218
>>38997404
This has actually motivated me to try to get my shit together. Thank you. Any more suggestions?

>>38997218
id rather kill myself than life such a depressing life

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>>38997404
I'm already doing all of this and i still feel like shit.
Life is not fair.

>>38997503
If you're happy the way you are then you don't need to do any of this, if you're not then it's time to challenge yourself

>>38997505
Are you being consistent though?
If you are then a few more suggestions:
Go down to the doctors and get your bloods taken, make sure you don't have any nutritional deficiencies.
If you're taking any recreational drugs/consuming excessive alcohol/smoking tobacco then get help to quit
If you honestly feel that you are living a model lifestyle for your mental health but still feel like shit then you need a psych referral because it's probably clinical depression.
If you are already diagnosed with depression then just remember that it's not about curing but rather managing the symptoms.

>>38997503
What's so depressing about all that?

>>38997575
having a bed time as an adult

>>38997606
That's just the healthiest thing to do. Besides, if you're doing everything right, you'll start to get tired around that time anyway and you won't want to stay up.

>>38997575
that level of cardio is very draining, especially if one continues being an autist. was a /fit boi for months just stopped, more comfy

>>38997624
>if you're doing everything right,
who says I will or even am capable of doing that?

>>38997606
What are you, some little kid who wants to stay up all night? Adults have work in the morning ;^)

>>38997629
Alright, if you're happier that way then do it. Like OP said, this is just if you want to improve yourself.
Cardio gets easier as you do it more tho. Just saying.

>>38997638
No one says you are. But you'd never know if you are unless you try.

>>38997574
>>>38997505 (You)
>Are you being consistent though?
>If you are then a few more suggestions:
>Go down to the doctors and get your bloods taken, make sure you don't have any nutritional deficiencies.
>If you're taking any recreational drugs/consuming excessive alcohol/smoking tobacco then get help to quit
>If you honestly feel that you are living a model lifestyle for your mental health but still feel like shit then you need a psych referral because it's probably clinical depression.
>If you are already diagnosed with depression then just remember that it's not about curing but rather managing the symptoms.

I have no bloods problems (checked recently) and no drugs addictions. I think it's depression, for the moment i try to escape my life with programming/sport/videogames/books and other activities but i still feel empty inside. Life is boring and i should live with that.

>>38997477
Sure thing sensei

Hydration
>Look up the fluid requirements for your height/weight/age and try your best to stick to it
>Carry a large drink bottle around with you
>If you consume caffeine, only do so before 12pm

Concentration
>It's the age of instant gratification and many people have a pathologically poor attention span
>Don't use technology at meal times, focus on the experience of eating
>Try reading a book (physical copy) start with a chapter a day
>Meditation has a lot more scientific basis than most people know, you don't have to sit like a buddha and think about the universe - literally just stare out a window for 5 minutes and think about NOTHING (don't let your mind wander, literally focus on thinking about nothing) this can improve neural connectivity between the brain hemispheres.

>>38997653
well obviously it's clinical depression

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>>38997139
Normalfag propaganda. Get out.

>>38997148
Take a cold shower in the morning to wake you up
Take a cold shower in the evening before bed to cool down your body temp so you can sleep better
Also has the benefit of closing up your pores so the nasty xenoestrogens in your body wash can't feminize you as quickly

>tfw finally see a glimmer of hope
I have a feeling it's all going to be all right

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>>38997723
Yes, that's it anon. Hold onto that hope. Don't let it go and keep working on bettering yourself. You can do it!

>>38997716
cold showers are good advice
>better skin
>better hair
>great for waking up

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>>38997699
I acknowledge your dubs but not feeling like shit isn't exclusive to normies. Following these tips won't necessarily make you attractive, successful or even fulfilled but they simply put one in a biological state that is more conducive to happiness. Even a robot is entitled to enjoy their simple lot in life.

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>>38997716
I have a bath and there is no temp control for showers at gym, so what do I do?

I have done cold showers in the past a few times is great stuff

>>38997857
cold bath...?

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>>38997661
Be my life coach, senpai.

>>38997661
D-do you have anymore tips for autists who missed all the memos for being happy, productive, and normal human beings?

>>38997404
Showering every second day is just as hygienic and a bit better for your skin.