30 Days to a Healthy Habit [Days 11-20]

If you've been with us since the beginning, you've already embarked on the transformative journey of the first ten days, where we laid the foundation for a healthier, more vibrant you. As we transition into the next phase, Days 11-20 promise to be even more enlightening.

In today's fast-paced world, it's all too easy to lose sight of the small habits that contribute to our overall well-being. But fear not, for this segment of our 30-day challenge is designed to recenter, rejuvenate, and reinvigorate your spirit.

From the calming cadence of deep breaths to the rhythmic melodies that soothe our souls, and the empowering feeling of mastering a yoga pose, every day is a step closer to holistic health and happiness. So, whether you're a returning enthusiast eager to continue this journey or a curious newcomer ready to dive in, we warmly welcome you to days 11-20 of our "30 Days to a Healthy Habit" series.
Let's embrace these next ten days with open hearts and open minds, celebrating each moment of growth and self-discovery together!

a woman exercising as part of building a healthy habit

DAY 11 Practice your breathing & Exercise

Relaxation and stress reduction are enhanced by breathing exercises. Inhale deeply through your nose and exhale gently through your mouth for a few minutes each day. A simple technique can settle your mind and bring tranquility to your day.

Physical activity should complement breathing exercises. Exercise releases mood-boosting endorphins and improves fitness. Find an activity you enjoy, like a brisk walk, yoga, or high-intensity workout, and do it daily.

Exercise consistency is essential. Set simple targets and progressively increase training duration and intensity. Tracking your success helps you celebrate and stay motivated. After a few weeks of consistent training, you'll feel stronger and healthier.


DAY 12 Listen to relaxing music for 15 mins

Music profoundly affects our mood and emotions. Relaxing music lowers tension, blood pressure, and calms. Make time for 15 minutes of tranquility and relaxing music.

Make a playlist of your favorite soothing songs or try different genres to find your groove. Close your eyes and let the music wash over you. Let's get rid of stress and anxiety and relax.

Learn a musical instrument for a more interactive experience. Instruments allow you to express yourself creatively and meditate. Music is therapeutic, whether you're strumming a guitar, playing the piano, or pounding on bongos.


DAY 13 Complete your to do list today

All of us have daily jobs and responsibilities. To stay organized and avoid stress, prioritize and finish your to-do list. Start by listing all your tasks, big and little. Then, divide them into manageable tasks and set deadlines.

Order your list by urgency and priority. Complete the most urgent chores first to feel accomplished and motivated. Check off each task as you finish. This easy task shows your progress and gives you closure.

Remember to be practical with your to-do list. Don't overwork yourself. Prioritize the most vital tasks and assign or postpone the rest. You'll feel in charge of your day and decrease mental clutter by finishing your to-do list.


a middle aged man meditating as part of building a healthy habit

DAY 14 Sit & Think for 20 minutes

The hustle and bustle of modern life makes it easy to forget to stop and contemplate. Spending 20 minutes a day in silence can improve your mental and emotional health.

A calm, comfortable place to sit without disturbances. Center yourself by closing your eyes and taking deep breaths. Let your thoughts flow without judgment or attachment. Watch them pop up and let them go.

Mindfulness may clarify and focus your thoughts. It helps you recognize your emotions and react calmly and thoughtfully. This daily practice can reduce tension, increase attention, and bring inner serenity over time.


DAY 15 Get Inspired by your environment

Our environment greatly affects our mood, motivation, and well-being. Positive and inspiring surroundings can foster personal growth.

Assess your environment and make tiny modifications that can make a significant difference. Incorporate nature into your home with plants and flowers. Promote pleasant emotions using beloved photos or artwork. Declutter and organize your home for quiet and order.


Consider aromatherapy for your home. Lavender, peppermint, and eucalyptus oils can calm, energize, and relax. Use a diffuser or drop a few drops on a cotton ball in a small dish.

Intentionally curating your environment can inspire and uplift you, making it simpler to stick to your good routines.


DAY 16 Improve your yoga poses

Yoga combines breathing, movement, and mindfulness. Your yoga practice may always improve, regardless of your level. Spend today improving your yoga positions. Choose a few tough or deepening positions. Mindfully focus on alignment, breath, and body sensations in each pose.

To learn proper alignment and modifications for each position, take a yoga class or use an online instruction. A skilled instructor may guide you and prevent injury.

Remember that yoga is about growth, not perfection. Be kind to yourself and celebrate minor wins. Regular practice improves flexibility, strength, and well-being.


a family spending time outdoors appreciating nature as part of building a healthy habit

DAY 17 Spend half a day out exploring

Being in nature provides many physical and mental health benefits. Spend at least half a day outdoors today and interact with nature. Visit a park, trek a trail, or stroll around your neighborhood. Take in the fresh air, listen to nature, and absorb the beauty around you.

Natural activities relieve stress, boost mood, and boost creativity. It lets us detach from technology and reconnect with ourselves and the world. Let nature inspire and energize you throughout this time.


DAY 18 Pick up a new habit

Personal growth requires challenging oneself and trying new things. Try a new habit that matches your goals and interests today.

Choose something exciting and fun. Learn a new language, try a new recipe, play a musical instrument, or journal. Endless possibilities. Developing new habits broadens your horizons and encourages self-discovery. Accept learning and its lessons and chances.

Remember to start small and persist. Try not to adopt too many new behaviors. Start with one behavior and gradually incorporate it into your daily routine. Enjoy self-improvement and celebrate your progress.


a happy family disconnecting from their gadgets and enjoying each others physical companion as part of building a healthy habit

DAY 19 Enjoy the moment VS Taking pictures

Smartphones and cameras make it easier to capture every moment in the digital age. Documenting memories is vital, but so is being there and savoring the moment.

Try putting down your phone today and enjoying the moment. Immerse yourself in family time, new places, or favorite activities. Be aware of sights, sounds, and experiences. Engage with others and notice emotions and relationships. Be present to make memories that last beyond photos and videos.

Life is a series of moments, and we must make the most of them. Being present and involved enhances our experiences and increases our appreciation for life's beauty and wonder.


DAY 20 Charge your device away from your bed

Today's technology-driven environment makes it normal to keep electronics close when sleeping. However, this constant connectedness can interrupt sleep and harm our health.

Charge your gadget away from bed today for a simple but significant shift. Create a phone charging station in another room or far away that compels you to get up to check it.

By eliminating distractions from your bedroom, you create a relaxing space for sleep. Screens emit blue light, which suppresses melatonin production. Reducing screen time before bed will help you sleep better and wake up refreshed.

Separating oneself from your devices also lets you escape technology's incessant notifications. Stress can be reduced and work-life limits established.

While your at it, consider taking supplements like Nano Singapore's Deep Sleep Extreme, Deep Sleep Extreme Sleeping Gummies, Night Burner Extreme into your night time routine:

  • Deep Sleep Extreme: This supplement contains melatonin, which is a hormone that helps to regulate sleep-wake cycles. Taking melatonin before bed can help you to fall asleep more easily and stay asleep longer.
  • Deep Sleep Extreme Sleeping Gummies: These gummies are a convenient and easy way to take melatonin before bed. They are also made with natural flavors and colors, and they are free from artificial sweeteners and preservatives.
  • Night Burner Extreme: This supplement contains natural ingredients that can help to promote fat burning and weight loss while you sleep. It can also help to improve sleep quality and reduce stress levels.

These supplements can be incorporated into your nighttime routine by taking them 30-60 minutes before bed. Be sure to follow the directions on the label and talk to your doctor before taking any new supplements.



Congratulations on days 11–20 of our 30-day healthy habit challenge! Stress management, sleep quality, and support system building have all been part of your healthy lifestyle. Remember that adopting healthy habits takes time and self-compassion. Stay active, prioritize self-care, and eat well as we move forward. Enjoy nature, try new activities, and be present on important occasions.


Celebrate accomplishments and learn from failures. Growth and improvement are possible every day.Stay tuned for the next post on the final ten days of this amazing adventure. We will make enduring, good adjustments that will improve our lives for years.



Mayo Clinic [Breathing and Exercise]

Mayo Clinic [Meditation]

National Institutes of Health (NIH)

Harvard Health Publishing [Device Usage]

Mayo Clinic [Melatonin Supplement]



All the content on this blog, including medical opinion and any other health-related information, are solely to provide information only. Any information/statements on this blog are not intended to diagnose, treat, cure or prevent any disease, and should NOT be a substitute for health and medical advice that can be provided by your own physician/medical doctor.  We at Nano Singapore Shop, encourage you to consult a doctor before making any health or diet changes, especially any changes related to a specific diagnosis or condition.