fbpx Skip to main content

2020 IS NEAR.  With the coming of the new decade, it’s time to ditch our old bullshit habits.  It’s time to make the commitment to become the person we’ve always wanted to be – the idea of future-you may be different from person to person, but generally:  Wiser, happier, healthier, and more loving. With that being said, here’s a list of 20 habits (grouped into mental, emotional, physical, and social well-being) that you might choose to take up in 2020.


  1. Meditate daily.  Block off 5-15 minutes daily to develop that objective, third-person awareness of your automatic thoughts and emotions.  Practice slow, deep nasal breathing to downshift from the constant stress of modern day living.
  2. Read affirmations.  It feels really lame to read “I am worthwhile” x1000, but eventually that seed gets planted in your subconscious and your actions end up reflecting those subconscious truisms.
  3. Sleep 7-9 hours every night.  Unless you’re a new parent… enough with the excuses, just fucking do it.
  4. Be like Jim Carrey in Yes Man.  Say yes to new experiences, no matter how you feel about them.  Broadening your horizons is one of the most underrated remedies for feeling trapped and depressed.
  5. Ditch Netflix and YouTube and start reading instead.  Please do this for yourself.


  1. Sleep 7-9 hours every night.  Yup, I said it again because it’s that important.
  2. Start a gratitude journal.  Being in a state of constant and spontaneous gratitude is possible (and also fucking awesome), but getting there starts with the discipline of blocking off time to write about it every day.
  3. Take care of your gut health.  The gut-brain connection is really, really, really real.  Eat 7+ servings of fruits and veg per day, stay away from sugar and processed foods, and eat probiotic-rich foods on a daily basis.  After a few days of feeling great you’ll punch your doctor in the face for ever prescribing you those SSRIs in the first place.
  4. Do something hard every day.  Working out counts. When times are tough and gratitude just doesn’t cut it, being downright tough as fuck will get you through anything.
  5. Get off your phone and live life.


  1. Office workers: Set an alarm to get up and move around for 5 minutes, every 30 minutes.  In other words, reacquaint yourself with yourself every half an hour.
  2. Follow Canada’s new Food Guide.  It’s actually really good and basically urges citizens to follow the same principles I outlined to improve gut health.  It’s a guaranteed way to get leaner, have a healthier metabolic profile, and ultimately feel better.
  3. Perform controlled articular rotations every single day, for every single joint.  Hit us up at Crux Fitness if you’re not sure what I’m talking about – a life with excellent joint health and vastly reduced (or eliminated) chronic pain awaits you.
  4. Train every day.  You can go easy on most days if you’d like… just train.  Every day.
  5. Sleep 7-9 hours every night.  I may have suffered multiple concussions in my life, but that definitely wasn’t the Alzheimer’s setting in.  Sleep is that important.


  1. Get your phone off the dinner table.  As a matter of fact, stay off your phone whenever you’re with friends or family.  Your relationships are more important than the expensive technology rectangle in your pocket.
  2. Set dates way ahead of time.  It seems like everyone is a workaholic these days, willing and able to work 60+ hours per week.  So if you don’t prioritize your relationships, there will NEVER be an opportunity for “let’s round up the boys and grab a drink sometime!” to manifest.
  3. Find physical activities that you really enjoy doing and either push yourself to get out of your comfort zone to make friends while doing those things, or corral your existing friends into becoming addicts of those activities as well.  Brrrrraaaaap – improving your physical, mental, emotional, and social well-being all in one shot.
  4. Try to make eye contact with and smile at people everywhere you go, but don’t be creepy about it.  Personally, this one is hard as fuck for me to do regularly. But during the times that I have done it, 99% of the time people will smile back and it creates a snowball effect of everyone being nice to everyone else in the community.
  5. Say please and thank you, and mean it.

If you’d like to know more about, and start taking responsibility for your own health, fitness, and wellness, please reach out to Crux Fitness Richmond for any of your personal training needs.  

Patrick Koo – Certified Strength and Conditioning Specialist and Personal Trainer at Crux Fitness Richmond

Leave a Reply