How to Make the Perfect Sleep Schedule For You

Not getting a consistent sleep schedule can be very detrimental to your health. An irregular sleep schedule can cause irritability, drowsiness, mood swings, concentration and memory problems, headaches, and a decline in cognitive skills. Basically, you want a consistent sleep schedule. To learn about a lot of the benefits of having a consistent sleep schedule check out this post.

What is a consistent sleep schedule?

A consistent sleep schedule means you go to bed and wake up at the same time everyday. (Yes, that includes weekends.) But generally having a consistent sleep schedule also means you are able to actually get a healthy amount of sleep. So going to bed at midnight and waking up at four in the morning, even if it’s every day is not a consistent sleep schedule.

Why having a consistent sleep schedule is hard

If it were easy everyone would do it. You have that last episode of a tv show you want to watch, you think you will be tired the next day so you give yourself an extra hour to sleep, or you have a burst of motivation and set your alarm for five a.m. There are plenty of reasons why having a consistent sleep schedule is hard. But they all come down to one base.

Discipline = the secret

Discipline. You don’t have to watch that last episode. You don’t have to give yourself an extra hour. You don’t have to wake up at five a.m to feel or be productive. It’s all about discipline. Not the willpower. You don’t need willpower to get out of bed at six a.m. That wastes some of your precious willpower (Hint: yes, you have a limited supply.) when you can just use discipline. It’s also not about the motivation. You aren’t always going to have motivation. Motivation isn’t consistent, and the key to a sleep schedule is consistency. Discipline comes with practice, and the more you practice the better it gets. Discipline with enough practice can become a habit, and then it is so much easier to have a consistent sleep schedule. An example of discipline would be say you wanted going to go to bed at ten p.m, you would say it and write it, and then when you want to watch just one more episode, you don’t. You use discipline, to walk away, and think about the positives of going to bed.

The practical ways you make sure you you are going to bed at the right time

Listen to your body. Everybody is different, and every body is different. See what I did there? Go with what your body needs. How many hours of sleep does your body need to be at it’s peak performance the next day? How long does it take you to fall asleep? The next step is making sure you can actually, physically mentally, and just life-ly be able to get to sleep at the time you want to. This requires planning. Will you be home in time to get ready for bed? Will you be able to be off of screens 1 hour before you go to sleep? I talk more about this rule in this post, along with many other strategies to get up early.

Things to avoid when making a sleep schedule

When you are making your consistent sleep schedule, there are a couple things you want to avoid. One of these is sleeping in on the weekends. I know that the weekend is your time to relax, and sleep freely, but the goal of a sleep schedule is to not need to “sleep freely” on the weekends. You are trying to make your sleep schedule a habit. I tell you exactly how to make a habit in this post. In the beginning of making your sleep schedule you can sleep in two more hours or stay up two more hours, but as you get farther in lower that to one, and then none. Another thing to avoid is screens. For a short explanation, screens emit blue light, which makes it so hard to fall asleep. If you need to be on your phone, at least turn it to night time mode in the settings. This will lower the amount of blue light emitted.

Start tonight and get that amazing sleep you deserve! Also follow me on Pinterest and Instagram, and email me at

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7 Easy Steps to Developing a Healthy Habit

1. Clearly decide on a habit you want to create

If you want something to become a habit for you, there can be no fluctuation. Basically, you can’t change your habit half way through. Take a minute, and think about your own limits and expectations. Make sure your habit is reachable but also fulfilling. A habit I am using these steps for right now to create is I want to get up at 6 a.m. I think this will take me a week to make a habit, and it will definitely be hard. I know this habit is right for me because I have thought about how much more time I would have to be productive. Think of what you are getting out of your habit.

2. Never allow exceptions

No cheat days, no breaks. The goal with a habit is that you won’t want a cheat day or a break. So taking a cheat day or a break will tell your brain that this is something bad, that you don’t want to do, so it will be way harder to convince your brain to do it on it’s own. Also, taking one cheat day or break will tell YOU that it’s fine to take a break or cheat day, as long as you keep going. Bt you are not creating a habit. You are just getting up at six a.m. They are not the same thing. You want your body to want to wake up at 6 a.m. Or at least expect it.

3. Let others know about your goal, and keep track of it

Tell your friends, tell your family. It’s amazing how much more motivated and determined you will be if you know that people are watching you, to see if you have the willpower to pull through and create that habit you so desperately want. They will keep on track, and will support you. Also, a great place to keep track of your goal or goals is a bullet journal. I have a whole post about how to use one here.

4. Visualize yourself enacting your habit

Visualization is one of the most important tools, ever. Your brain does not know the difference between dreams and reality. If you visualize what you want to happen, there is a way bigger chance of it coming true. For example lets take my habit-in-progress, getting up at six a.m. I am going to relax my body, and imagine getting up at six a.m. I will imagine how it will feel. I will be tired, but excited at all the extra time. I will feel more productive and ready to get things done. I then imagine what I will do with this extra hour. Some yoga, write another post, get some homework done. Visualize all of it, and keep that vision in your head.

5. Create affirmations for your habit

What is an affirmation? An affirmation is a statement, that you repeat over and over until you believe it. For example, an affirmation I repeat every night and morning is, I love my body and my mind. I usually repeat this affirmation around five times. An affirmation for a habit could look like, I am going to wake up right before my alarm clock goes off feeling refreshed. If you make an affirmation for your habit, and repeat it at the optimal times of he day, you will start to see what you say is becoming your reality.

6. Persist until it is automatic

This step is all about dedication, willpower, and discipline. Just keep enacting your habit, and focus on having the thoughts and feelings you would have if you had this habit. Always keep pushing. Find strategies that you can use to create your habit. For example, I have looked up how to wake up earlier, and enacted those tips and strategies. Use outside sources.

7. Reward yourself!

Give yourself a reward for enacting that behavior or habit. When you are giving yourself a reward, you are creating positive connections in your brain with the habit. This is opposite of what happens when you take a break or have a cheat day. You are reinforcing positive connections in your brain with the action, instead of negative ones. You can find many great rewards here.


Why What You Eat is More Important Than What Workouts You Do For Weight Loss

If your goal is to lose weight, eating healthy is three times more impactful than working out. (Hint: Working out will keep you healthy, and help you live longer)

The Time Ratio

It also only takes a minute to consume hundreds of calories, but it takes a lot more time to burn hundreds of calories. If you only change your exercise habits, and not your eating habits, you will have to exercise a lot more, to make up for the calories you are eating. While this technically means you could lose weight not changing your eating habits, it will happen slowly, because you will have to exercise a lot more. This type of change might not be possible for many people with busy schedules. A lifestyle where you eat a lot and then just workout a lot is not sustainable, and is not healthy. If you cannot stop binge eating, so you turn to exercise, I have a post on how to stop binging here. Overall, the time ratio shows that while the process might be more slow, in the end your lifestyle will be healthier, less busy, and more sustainable if you change your eating habits, and also change your exercise habits. If you want more tips on a healthy lifestyle you can read them here.

Resting Calorie Burning

Your body burns the most calories when it is performing it’s most basic functions. This is not something you can control. So you can only control around 30% of the calories you burn, because 70% is burned through your bodies basic functions. That 30% is through exercise. So this means that you can control 100% of what calories go into your body, through food, but you can only control 30% of the calories that leave your body, through exercise.

How More Exercise Changes Your Other Habits

Lets say you start exercising more, because you want to lose weight. (Hint: Not a healthy mindset for exercising! If you can’t stop thinking of exercising like this, then read this post.) You only want to lose a couple of pounds, so you think that exercising more will be enough. But what you haven’t thought about are the other impacts of exercising more. One of these is that you will eat more. If you don’t also change your eating habits, after a good workout you will find yourself turning to food that might not be so good. Unnoticeably you are now destroying the effects of that workout you just did. Have you ever noticed that after a workout your whole body slows down? This makes sense, but you are also not burning as many resting calories because of this. Overall, there are so many other factors that come into play when you start exercising more that just doing that will not even be enough. Especially if you wanter somewhat quick, but sustainable results.

Long Term Results

I touched on this a little when I talked about the time ratio, but while it is harder to change your eating habits than your exercise habits, you will get more, sustainable results from having better eating habits. While making a salad is a little more time consuming than going to McDonalds, working out for two hours a day instead of just eating a salad, is more time consuming. Once you have good eating habits, it will be easier to start exercising more, because you will have a better exercising mindset. You won’t exercise to lose weight, you will exercise you to be happy. Read more about the healthy exercise mindset here. Eating a salad for lunch instead of workout out for two hours is way more sustainable and will get you long term results. You will also feel less guilty having a day where you don’t workout. Overall, you will be creating that healthy lifestyle by making better eating habits, not just working out more.

You can email me any time at and check out my Pinterest and Instagram under sadelleshealthylifestyle!


The 17 Ways Drinking More Water Will Drastically Benefit Your Life

First of all I would like to say I am someone who just can’t find the time to drink water, or remember to drink water that is why this water bottle has helped me so much. I hope it helps you just as much.

  • Drinking water is one of the most important ways to improve your lifestyle. You can read more about that specific benefit of water here
  • Water is great for weight loss
    • Water has no calories, and helps you burn calories
  • Drinking a lot of water is a very important component of clear clean. Read more about naturally getting clear skin here
    • Your skin will start to plump up, and you will look like you have been awake for hours instead of minutes
  • Drinking water improves your workouts
    • Water keeps you healthy, and performing your bodies maximum capabilities
  • Water improves your immune system
    • Water gets rid of toxins in your body through your kidneys
  • Drinking more water will make you more energized
    • Dehydration is associated with fatigue, anger and confusion
  • Water improves your mood
    • It just does
  • Drinking more water will brighten your skin
    • You will have a healthier look, because your body and skin will finally be getting the energy it needs to shine
  • Prevents dehydration!
  • Balances out body fluids
  • Drinking water fights stress
    • Water has plenty of great effects on your mood
  • Water flushes out toxins
    • Get those toxins out of your body!
  • Drink more water and boost your digestion
    • If you struggle with constipation, it may be because you are not drinking enough water
  • Water regulates body temperature
    • This isn’t as noticeable as some of the other benefits, but drinking more water can make you a little less cold or hot
  • Drink more water and eat less calories
    • If you are like me and are always eating, instead of reaching for the cookies, get a class of water. Trust me, you will realize you are not actually hungry, you are just thirsty. To learn more about this click here.
  • Drinking more water will boost your attention and memory
    • Dehydration will lower your attention and memory, so always drink water right before a test!

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The 7 Best Hacks That Will Start Your Day Early and Refreshed

9 Productive Tasks You Need to do Before 8 a.m

Drink a glass of water first thing

Drinking some water revitalizes your entire body. It lets your brain and your soul know that its time to get up. Get out of bed, and drink some water. Drinking water in the morning will also train your brain, and you will be drinking more water throughout the day! If you want to learn why this is so important, you can find that in this post. This is such a great habit for you out there with acne. Find more easy tips for acne here.

Plan your morning the evening before

Take just ten minutes in the evening to plan out your morning. I have a schedule that I love using every morning, but I know people who like to make a different morning schedule every evening. Put out your clothes, plan your breakfast, plan out anything productive you want to do in the morning. Doing all of this will make your mornings so much easier. Especially if you put a fun activity into your schedule or a self-care item. Having the time to do something for yourself in the morning and not have to rush is one of the greatest feelings in the world. A great way to plan your morning, and see all your previous schedules is a bullet journal.

Stop hitting snooze and go wash your face

Believe it or not, hitting snooze and getting 10 minutes of rest doesn’t get you anything. Meanwhile, you could be meditating, getting some exercise, or making your To-Do list. You get no real rest from those ten minutes. Force yourself, get out of bed, put a smile on, and go splash some water on your face. This will immediately wake you up, and you will mysteriously not want to go back to bed! Wow! Washing your face is both great for your skin, and a great way to start your morning.

1 to 20 rule

You might be wondering, what is this rule? I’ve never heard of it. Well, the 1 to 20 rule means don’t go on your phone 1 hour before bed, or twenty minutes after getting up. I’m even stretching it a little because I know that it is really hard to stay off your phone. I find that I am always making excuses for why I need to check my phone. Does my friend need the google meet link for class? Do I have any DMS I have to respond to? Trust me, I know that feeling. The way to combat this is by coming up with another productive task to do instead. For example, I like to add to my vision board in the morning. Or meditate, or make my To-Do list, or make a healthy breakfast. These are all great productive tasks to do in the morning.

Get some quick exercise

Do some jumping jacks, or burpees, and then always stretch or do some quick yoga. Exercising in the morning stimulates your muscles, and gets you sweating. You will feel way more refreshed if you get your body moving. Sleep is like paralysis. To fully wake up and get your day started, you need to come out of that paralysis and get your body moving. Not to mention exercise releases endorphins, and who would want to give up some extra endorphins? If you just can’t find the motivation to roll out of bed and workout, find great motivation in this post!

Eat a healthy breakfast!

Food is fuel, and in the morning you can use all the fuel you can find. A quick healthy breakfast idea I love is avocado toast with a fried egg on top. YUM! Breakfast gives you the much-needed nutrients you need in the morning. It’s called breakfast because you are quite literally breaking the fast you go through when you sleep. Give your body that boost and take some time to make a nice breakfast. Making a fun great breakfast is a great form of self-care.

Go outside and get in nature

Feeling the sun on your face, seeing the flowers blooming, okay. Maybe this isn’t the case all the time, but research shows that being outside can help you wake up and jumpstart your day. Not to mention it calms you down and can relieve your worries. I love meditating outside in the morning, it really gets me ready for the day, and lets me breathe the fresh air. Maybe do your quick workout out there, or eat out there.


How Can You Control Your Acne Without Products?

Acne is a huge pain in the butt, especially for teens. While you are growing up you get pimples, that’s the deal. But there are ways to contain your pimples without any fancy products. I’m going to show you them here.

Eat Healthy

Food is about 25% of the picture when it comes to acne. Eating healthier means healthier skin. But not just in general. There are different food recommendations for different skin types. For especially acne-prone skin I recommend eating low-fat whole food. If you find it hard to stay on track with the right foods while eating, I have a whole post about that here.

Get more sleep

Sleep is nourishment for your whole body including your skin. If you do not get enough sleep your skin will be dry, because the cells aren’t getting the nourishment they need from your cells while you sleep. This is another importance of sleep. If you want to know how sleep can improve your lifestyle you can find that here. Also, not getting enough sleep means your skin is unbalanced, so you are more likely to experience breakouts and redness. To sum all of this up, getting the recommended eight hours of sleep each night, while hard for teenagers, will drastically improve your skin. Click to this post to learn how to create you personalized sleep schedule.

Stress less

Too much stress in your life can cause major breakouts, and breakdowns if you are anything like me. I try to avoid too much stress whenever I can, and doing that has made my skin so much more glowy, lifted, and just so much nicer. When you get stressed, your brow and lips scrunch up, and that leads to wrinkles. I don’t know about you but I always found Mondays really stressful. I was able to be way calmer on Mondays because of these tactics.

Drink more water

Drinking more water helps your skin because it flushes out toxins in your body. This gives you glowing beautiful skin. Also, drinking more water reduces puffiness, because your body is no longer storing water to protect you from dehydration. You have always wanted smaller pores right? Well drinking more water can help you get them. Drinking a lot of water balances out the oil at the top of your skin which will give you the appearance of smaller pores. If you want to learn about more benefits of drinking water, you can find that here.

Protect yourself from the sun

This doesn’t mean you have to stay inside all the time. This just means that you should at least wear sunscreen and maybe a hat. Sun is a main cause of wrinkles and older looking skin. I suggest putting sunscreen on everyday, even when it is cloudy out. You don’t have to go overboard, but protecting your face from the suns unforgiving rays will go a long way in the long run towards getting and keeping that young fresh skin.

Email me at or check out my Instagram at sadelle’s healthy lifestyle! I also have a great Pinterest, with all of the healthy lifestyle tips you will ever need right at your fingertips.


11 Life Hacks That Will Forever Change How You Think of Exercise

You don’t have to exercise for 30 minutes, every day for the next year

“Wow! That’s amazing!” Yup. You see all those fitness gurus’s out there, exercising every day, with that “perfect” body, and you want that. But have you thought that they didn’t start as a fitness guru? They also have a backstory, and a beginning, where they were the beginner just like you. So you start how you want to start. If that’s just a 10 minutes yoga in the morning then that’s okay!

Find your jam. YOUR jam, no one elses

Not everyone’s exercise preferences are the same. NO ONE’S exercise preferences are the same. You need to find the right workout, the right music, the right setting for you. And that takes time, you are allowed to take time to find what works for you, as long as you get up in the morning and do a workout. Any workout.

Break it up

If you are putting off exercise because you simply don’t have enough time to relax and do a 30-minute cardio workout, then the answer is simple. Break up your workouts. Do three, intense cardio workouts over the course of the day. There are also plenty of other ways to break up whatever workout you are doing. If you want help figuring out how to plan your workouts I suggest you follow the steps in this post or email me at

Set goals, and write ’em out!

Goals. goals, goals goals. Hard to make, harder to follow. But the best to complete. Setting your goals and then writing them out will make you 80% more likely to complete them. A great place to keep track of your goals is a bullet journal. You can find exactly why and how you can make them here.

Start small and build-up

This ties back to my first tip, but no one can start off with 30 minutes of cardio every day. Start small and build up to that. Maybe you will see a bit slower progress in the beginning but it will be way easier to stay committed to if you build up slowly at your own pace.

Look for opportunities, not excuses

Often times when you come upon your workout time, you will look for an excuse not to do it. I have more homework, or I have to clear the dishwasher, or we are eating dinner. With this mindset, all you will ever feel is a failure. Instead, switch your mindset. Look for opportunities to work out. Look for reasons you should be working out right now, like the great feeling you will have, or how after you will be ravenous for dinner.

Work with your life not against it

This ties back to the tip before it, but you need to work with your life not against it. Don’t try to change what is already a set routine in your home, change your perspective, and work with your routines. When will be a great time to workout? When will I enjoy some me time, and a chance to get off my butt?

Forgive yourself and stay positive!

You are not perfect! You are going to have some bad days where you skip workouts. No one is perfect. Not even those influencers you see on TikTok or Instagram. (If you don’t know what TikTok is then I don’t know where you’ve been.) Focus on how you are going to recover and keep going, don’t stray on the past. Stay positive and hopeful for the future!

Plan, plan, plan, oh did I forget plan?

I have talked about this in previous tips, but planning everything out is super important. I have two posts that talk about how to plan. This one is all about how to plan in a bullet journal, and this one is all about how to plan out your workouts.

Reward yourself

Rewards are fun, and a great way to convince your mind that the workout is your reward. Yes, if you get a reward right after a workout for long enough, you won’t need a reward, or a quick splash of water on the face would feel like a reward. Examples of rewards could be:

  • Cuddle with your pet
  • A SMALL cookie or treat
  • Five minutes of social media time (This is my favorite)

Track your progress

Always track your progress. It will give you strength when you feel week. It will remind you where you started, and when you look back in a couple of years, it will bring you joy, how far you have come.


The Benefits of Clearing Your Mind and How to Do It

I am sure we have all felt stress in our lives. It’s impossible to have not. But often stress gets to a level where it is no longer reasonable or productive. At this point, you might notice that all that is happening with your stress is that the same thoughts are going round and round in your head. This is called rumination. The way to stop ruminating may be easier than you think. All you have to do is clear your mind. The reasons to clear your mind are far more numerous than just no thoughts swirling around in your head.

The benefits of clearing your mind

Improved rest

When your mind is cluttered with useless tasks you have to get done it is harder to rest. Both in your bed trying to sleep, and during your “gray time” during the day. Ruminating delays the time where you stop stressing about work or school and start to relax. When you stop ruminating and clear your mind, your rest will improve all together.

Improved creativity

When you ruminate you are less likely to have a problem-solving mindset. This means if you are ruminating you are more likely to “take your work home with you.” You will not be able to see solutions, and are not able to see the problem in front of you, and are stuck with your own worries. If you are able to stop ruminating you will be better at solving problems and will have more room in your mind for creative thinking.

How to clear your mind


Meditating is a great way to refocus your brain and clear it of any annoying lingering thoughts. You just find a quiet place and relax. Observe the thoughts that are causing you stress and let them go. This might not make much sense, or be easy, (it was definitely not easy for me!) but a great way to start is just focusing on your breathing. Your thoughts will come floating out to you, and if you just focus on your breathing you can observe those thoughts, without becoming attached.

Create mindfulness

What is mindfulness? Mindfulness in simple terms is being completely focused on one activity. This is a great option for busy people, because you do not have to stop all activity like meditation, and can be productive while clearing your mind. Completing one task using mindfulness can be very restorative, and very productive. Focus all your energy and thought into that one task, and get it done.

Expressive writing

If your mind is full of stressful thoughts, then a great way to get them out is by writing them down. I particularly like writing my thoughts down because while I find meditating insanely useful its easier for me to identify the root of my stress if I write my thoughts out. A great place to write your thoughts out is a bullet journal. A whole post about bullet journals can be found here.

Distract yourself!

Sometimes all you can do is distract yourself. Go workout, if you want motivation you can find it here. Or find a hobby! Hobbies are so great to better yourself and learn new skills and clear your mind. I have a post all about how to find the hobby right for you here. You could also do something that will make you smile. I personally love to put on a face mask and drink some tea. If you don’t have tea, drink some hot lemon water! It’s so calming and a great detox.


29 Ways to Spend Your Free Time More Productively

  1. Reading
  2. Journaling (hint: a whole post about why and how to journal here)
  3. Walking
  4. Drawing
  5. Learning a language
  6. Cleaning
  7. Meditating
  8. Cooking
  9. Learning to play chess
  10. Dancing
  11. Learning to code
  12. Scrapbooking
  13. Cleaning out inbox
  14. Call an old friend
  15. Take online classes
  16. Find a hobby (hint: a whole post about finding a hobby here)
  17. Self-care
  18. Research something you didn’t know
  19. Make to-do lists
  20. Add important dates to your calendar
  21. Listen to Ted talks
  22. Start social media accounts (a whole post on making your accounts positive here)
  23. Spend time with friends and family
  24. Set goals and make a plan for completing them
  25. Listen to good music and chill
  26. Write a story, any type
  27. Make a time capsule
  28. Enter into competitions (Hint: Writing, cooking, any type!)
  29. Start a blog!


Fun Hobbies to Get Into That are Good For Your Health, and How to Get into Them!

Healthy Hobbies!

Fun Healthy Hobbies!

  1. Dancing
    1. Whether it is a dance party to your favorite music, or following a dance workout from youtube, dancing is an active, fun hobby that will always be good for your health!
  2. Cooking
    1. Cooking can be making delicious meals for your family, or trying out a new smoothie recipe, or baking a pie, but cooking will always be fun, family-friendly and great for your mental health. Not to mention the influx of healthy food around the house that comes out of this hobby!
  3. Yoga
    1. Relax your mind, do some stretching, follow a yoga program, there is so much to do with yoga. Not only is yoga great for your physical health, but also your mental health!
  4. Meditation
    1. Meditation kind of goes hand in hand with yoga, but take a deep breath, clear your mind, and just enjoy all the healthy benefits of meditation!
  5. Walking/jogging
    1. Going for a walk or a jog in nature gets you to exercise, it gets you out of the house, and it gets you some peace of mind. What’s better than that!
  6. Music
    1. Whether it’s jamming to some R&B, or listening to some calming nature sounds, listening to music is scientifically proven to ease your mind, and boost your health.
  7. Reading
    1. Reading is great for your smarts, and great for your soul. Learning a new thing every day is so helpful to all aspects of your life. There is no better way to do this than to read! Read ten pages of any book every day. Enjoy the new knowledge your mind is bringing in.
  8. Writing
    1. There are so many ways to use writing to boost your health. Journaling, writing short stories, writing a book, writing emails to a friend. All great ways to use writing to boost your mental health. Try them out! Find what works best for you.

How to Get Into Them!

  1. The first step is to pick the healthy hobby you want to get into. Go ahead, I’ll wait…. okay your back! That means you choose! Good for you.
  2. The next step is to make a plan and goals. Plans are everything for your hobby. And if you’re anything like me, making a goal, + a plan, and keeping up with it is hard. I use a bullet journal to keep track of my goals and plans, and it has worked wonders. You can find how to make a journal and why here.
    1. I suggest your goal is directly related to how much progress you have made in this hobby. For example for walking or jogging, your goal can me to jog five miles.
    2. Your plan is how you will get there. If your hobby is fitness related, check out a blog here that helps you plan your fitness times, and find motivation!
    3. If not your plan should be a schedule when you work on your hobby, and what you will do for that day on your hobby,
  3. Enact them! Go through with your plan, and you will get closer and closer to your goal, and your mental, physical, and spiritual health will improve.