Wake up, get ready for work, sit at a desk for eight hours, go home, turn off for the day, then repeat. Again. And again. And again.

When you’re stuck at the office for a large majority of your week, it’s often difficult to be proactive about your health. Besides trying to cram gym sessions into hectic schedules and avoiding fast food lunches most days, it seems like there just isn’t much a working person can do to feel healthier while balancing a desk job.

In reality, there are tons of little things you can do on a daily (or hourly) basis to keep your body running well. Next time you’re feeling a little chained to your desk, consider taking up one of these healthy habits.

Take a Break from Your Screen Every 20 Minutes

Believe it or not, digital eye strain is real, and it’s no fun. Although staying glued to a computer screen for hours a day probably won’t permanently damage your vision, it can induce headaches and eye fatigue. Why? Well, the human eye typically blinks 15 times per minute…. Except for when we’re looking at a screen. For some reason, focusing on a screen (or even a piece of paper) for too long can reduce your blinking by quite a bit.

If you make an effort to sit at least an arm’s length away from the computer and dim your monitor’s display a little, your eyes won’t be quite as exhausted. Eye doctors also advise people to abide by the “20-20-20” rule: every 20 minutes, look at an object that is at least 20 feet away for roughly 20 seconds. If you’re like me and won’t remember to do this in the midst of a busy day, there’s a handy-dandy chrome extension that will do it for you. Trust me, your over-worked eyes will thank you for it at the end of a long day.

Avoid Sitting for Long Stretches of Time

Many Americans sit for nine to ten hours each day. Some try to compensate for this inactivity with 30 to 60 minutes of daily exercise, but experts say that even working out can’t counteract every negative effect. Many of your organs can suffer from sitting too long, including your heart and pancreas. Being too sedentary can also increase your risk of diabetes and colon, uterine, and lung cancer. Additionally, your brain receives less oxygen, and your posture can be seriously impeded. Doctors say that sitting at a desk all day, every day, can actually decrease the length of your life.

So, how can you prevent these terrible effects? A good place to start is with goal setting: aim to walk at least 7,000 steps a day. The more you move, the better. Do whatever you can to stay active. Walk to the bathroom on the other side of the office and refuse to take the elevator if you can help it. Make a conscious effort to walk to people’s offices instead of sending them a message over the computer. At a minimum, pay attention to your posture at your desk and take some time to stretch every now and then.  

Get Out for Lunch

Even if you’re trying to save money by bringing a sack lunch, avoid eating at your desk or in the office at all if you can. It’s been proven time and time again that spending time outdoors results in lower stress levels and improves your health overall. Try to duck outside for just half an hour to absorb some sunshine and fresh air. Even taking a stroll around your office building can make the rest of the day a little more bearable. You’ll also check two other boxes: your eyes will get some rest, and you’ll have to get moving at least a little. It’s a win-win!

Refill Your Water Bottle Once Every Hour

I know I’ll sound like a broken record if I herald the benefits of drinking water like every other person does, but honestly, hydrating yourself at work is incredibly important. With deadlines and meetings preoccupying your thoughts most of the time, you probably don’t pay as much attention to your daily water intake as you should. The best way to remember is to buy a refillable water container and to make a point to refill it every hour or so. If you still have trouble making hydration a habit, consider downloading an app to remind you.

Do Your Best to Fight Germs

Just like schools, offices are a playground for all sorts of nasty illnesses. In order to stay safe from stomach bugs and the flu, you’re going to have to do more than just wash your hands every time you use the restroom. Keep a bottle of hand sanitizer at your desk and make sure your hands are clean before touching your face or eating. You should also wipe down your keyboard, mouse, and desktop at least once a week. According to research, your desk may be home to 400 times more bacteria than the office toilet. Yikes.

Although none of these habits can replace real exercise or compensate for other unhealthy habits, they can make a noticeable difference in your daily life. Give a few of them a shot and see if your body feels even a little bit better.

We have with us today Lindsay Cummings, the bestselling author of Zenith: The Androma Saga, The Balance Keepers, and The Murder Complex. As a young-adult author, she enjoys writing creepy novels in fantastic worlds. She was born in North Texas and still lives in the state as she continues to crank out chilling stories.  

BubbleLife: Did you always know you wanted to publish a novel?

Cummings: Growing up, I’d always loved telling stories, but I never really considered the fact that writing books was an actual career. I was always into reading books, but not so much writing them. It wasn’t until I graduated high school and got sick with a 3-year bout of Chronic Fatigue that writing became my passion. Once I started, I couldn’t stop, and the dream of publishing consumed me. After that, I set my mind to finding a killer agent and publisher. It took four years to finally land my first book deal from start to finish.

BubbleLife: Did you ever consider writing under a pseudonym?

Cummings: Never! My dad is also a writer, and I really wanted him to see his daughter’s name on the front of a book in the bookstore.

BubbleLife: How has writing helped you cope with your chronic illness?

Cummings: Writing, like many creative hobbies, is a major escape for me. When I write, I don’t have to be in my own head or worrying about my own problems. It doesn’t matter where I am, or what is going on around me. When I write, I’m somewhere else, creating problems for someone else, and there is something very therapeutic in that.

BubbleLife: Do you often have to do research when writing your books?

Cummings: It depends on the story and the characters I’m creating, but there’s always some level of research to a book. This past year, I spent a month in Scotland with my co-author (for Zenith, releasing soon) and we explored the gorgeous fantastical setting and filled our brains with creative ideas. I also think reading other books is the best research for an author.

BubbleLife: Do you read your book reviews? If so, how do you deal with the positive and negative feedback?

Cummings: No! Never. That’s a rule I don’t break!

BubbleLife: Do you believe in writer's block?

Cummings: Not at all. I do, however, believe that writer’s block is really just a lack of creativity and a lack of drive. I don’t know a single author out there who wakes up EVERY day and says, “Wow, I’m so full of creativity today! I can’t WAIT to write!” It’s a common misconception that writers enjoying writing all the time. For me, and many of my colleagues, writing is a job. More often than not we have to force ourselves to sit down and write a few words, even if we have no ideas or inspiration. Eventually, if you write through the frustration and lack of inspiration, you will break through.

BubbleLife: Do you ever base your characters off of real people?

Cummings: I always place myself into a novel, or at least aspects of myself. It’s another way of releasing stress and allowing myself to explore other worlds that I never could in a physical sense. I also know that there are people in my life who will inevitably inspire characters, maybe sometimes, without me even realizing it.

BubbleLife: What is your favorite horror movie or novel?

Cummings: Lots of people who have read The Murder Complex ask me this question, because there’s lots of bloody action scenes and a few scary moments. What’s funny is that I HATE horror movies and books. They scare me to the point that I lose sleep. So, strangely enough—I don’t have a favorite!

BubbleLife: Name one underrated book you think everyone should read.

Cummings: There’s a beautiful book, The Near Witch, written by Victoria Schwab. It’s lovely and haunting and whimsical, and it changed my writing life long ago.

BubbleLife: What's your favorite part about living and writing in Texas?

Cummings: I live in the country, with a horse and a donkey and lots of dogs, so my favorite part about writing is that I get to work from home. When I need a break, I just go outside (unless it’s summer, and 1,000 degrees out), and recharge my batteries in the outdoors. I also get a lot of inspiration by being outside. When you live in the country, you literally cannot predict the things you may see or hear, so there’s always something interesting going on to inspire me!

To learn more about Lindsay and her novels, visit www.lindsaycummingsbooks.com.

We all know the feeling of walking into one of those massive cheap-fashion chains. The amount of clothing in some of the most popular locations is simply staggering, and how can we not love it? Of course I want to buy those giraffe pajama pants for $10 or the floor length dress with sparkles for $17. With prices almost too good to pass up, we can’t blame each other for indulging in the less expensive fashion depots.

However, one thing most of us are not thinking about is the aftermath of America’s obsession with inexpensive clothing. Sure, those leather knee-high boots from Forever 21 might be trendy now, but eventually, they are going to end up where all of your other cheap clothing does: the trash. In fact, the average American throws away 82 pounds of clothing every year. Most of these items end up in landfills, creating more waste than ever.

If retailers were honest with the public, they would admit that most cheap clothing isn’t made to last for very long. Hip stores for young people are looking to stay on top of current fashion trends, and as a result, they rotate out their items at a rapid speed. Many of their products aren’t made to withstand more than a few washes, and after your new Snoopy t-shirt has started to look a little ratty, you’re probably going to chuck it in the trash and head right back to the same affordable place where you got it.

Don’t get me wrong: you’re not a terrible person for avoiding high-priced fashion retailers. However, Americans simply cannot sustain the current shopping trends. Together, we send more than ten million tons of clothing to the dump every year. Experts say that the toll on the environment from such wastefulness is astronomical, and we can’t keep doing this for much longer if we care about our planet.

So, what can you do without shelling out megabucks to stay fashionable?

The best thing shoppers can do is buy fewer items that will last longer. Splurge on nice work clothes and sturdy shoes so that you don’t end up tossing them after a few wears. Look for items that won’t go out of style as soon as the wind blows. In the end, you’ll actually save yourself money and help the environment. You can also turn to re-sellers and charities if you absolutely must get rid of clothing.

Thankfully, many retailers are beginning to take steps in the right direction. Some are attempting to use more eco-friendly fabrics, and we're definitely moving in the right direction. Still, it's going to take more than a few shirts made of bamboo to get us out of this wasteful cycle. 

You don’t have to kiss H&M and your other favorites goodbye forever. Just rethink spending all of your wardrobe budgets on styles that will rot in a landfill next year. The planet will thank you later.

You’re probably sick of hearing about all the things you should do. You should eat more broccoli, plan a trip, clean your car, and do about a million other things. Between trying to stay physically healthy and taking care of yourself mentally, it seems there is never enough time in the day. The last thing you need is yet another article compiling more daily to-dos.

However, I like to think of the following ideas as personal habits more than tasks. Habits are a part of our day whether we like it or not, and the more time we take to actively work towards having a happy day, the more content we will feel. If you do it enough, suddenly they aren’t tasks you have to consider: they’re a part of your daily routine. So, here are some teensy tiny little things you can (not should) do to place a little spring in your step.

Wake Up Early

Part of me cringed internally as I typed those words. No one enjoys dragging themselves out of their warm beds to face an early morning, and for most of us, it certainly isn’t a habit. There’s a reason so many of us are addicted to coffee and racing to work at the last minute. So, I don’t mean wake up early just for the heck of it, but when you set your alarm, don’t set it for the last possible second. Don’t hit snooze ten times before reluctantly rolling out of your warm cocoon. Grant yourself more than enough time to get ready. Listen to your favorite radio show as you get dressed and actually take the time to eat breakfast instead of inhaling a pop tart as you drive. A smooth, relaxed start can set the tone for the rest of the day.

Consciously Make an Effort to Smile at Someone

I’m sure I’m not the first one to tell you that smiling is incredibly contagious, and it doesn’t require that much effort. Not the smiley type? Just pick at least one person and flash them a quick grin. Even a fake smile will encourage your mind to feel happier and friendlier. You owe it to your coworkers and yourself to make the effort, even if it’s just for part of the day.

Spend Thirty Minutes Outside

Research has proven time and time again that people who spend more time outdoors are happier and healthier. In fact, visiting mother nature frequently can improve your memory, vision, stress levels, and risk of an early death. You don’t have to take up mountain biking or anything: simply make an effort to be outside for about half an hour each day. Sit outside on your porch, take a walk, go for a long drive with the windows down. Thirty minutes might sound like a long time, but it’s much easier to set aside the time than you think it is.

Do Something That Makes YOU Happy

If you’re like most people, then the bulk of your day is often spent doing things for others. Whether you’re parenting children or working on something for your boss, it seems difficult to find time for you in the mix of the chaos. Even living with a significant other can prevent you from setting aside a moment of your own. Having said that, psychologists have found that it is extremely important to pick at least one time a day that is for you and you alone. Believe it or not, being alone can help relieve stress and make you a more enjoyable person to be around. Read a book, take a long shower, go for a run. Just make sure that the activity is for you and no one else.

Clean an Area of Your House

Researchers have said time and time again that doing little things around your house, such as making the bed and unloading the dishwasher, can make you feel more productive and at ease. The phrase “clean home, clean mind” exists for a reason. Psychologists have even gone as far as to say that cleaning your house can increase your confidence and encourage you to stay fit. Now, no one expects you to dust every inch of your house every evening. However, it doesn’t take much time or energy to just pick one room/area to tackle each night. Before you know it, your home will be looking happier, just like you.

Turn Off Your Phone for a Little While

It’s no secret that almost every American is utterly addicted to technology. We leap from Facebook to Twitter to e-mail to Instagram, then repeat over and over again. Additionally, we text and call our contacts on a regular basis. Sadly, this obsession often leads to unhealthy needs and emotions. Staying constantly connected increases stress levels and prevents you from engaging in the moment. Don’t worry, I’m not saying anything insane like leave your phone at home for the day. Instead, consider leaving your phone in the other room while you eat dinner or set it aside while you read a book for an hour. Just make sure your phone isn’t attached to your hip 24/7.

Pick One Thing to Be Grateful For

This habit is perhaps the easiest (and least time-consuming) item on the list. Simply close your eyes for a second and decide which part of your life you are truly appreciative of today. It can be anything from the great coffee you drank to a person you love. It has been shown that practicing gratitude on a daily basis can improve your relationships and mental health, so go ahead and take those few seconds to really evaluate your life in a positive light.

See, not so bad, right? Nothing too excruciating. Still, these seemingly small habits can have a huge impact on your day-to-day life, especially if you practice them regularly. Pick one and try it, then see if you feel even a tiny bit happier each day.

Despite what some may think, the genre of young adult literature encompasses a vast array of topics besides adventure-packed dystopian worlds and ridiculous vampire romances. There are hundreds of realistic fiction teen novels, and many of them address the hardest aspects of growing up in today’s society. YA authors aren’t afraid to tackle the nitty gritty, from body image issues to the effects of social isolation.

Here are some of the top teen books that discuss various aspects of mental health. Most of these titles have been deemed quite controversial, but they’re sparking debate across the country for a reason.

Dumplin’ by Julie Murphy

This amusing novel tells the story of Willowdean, AKA Dumplin’. A self-proclaimed “fat girl,” Willowdean attempts to do all the normal things a teen does: wear swimsuits, fall in love, go to dances, etc. However, she constantly struggles with her weight and its impact on her confidence. Murphy does a splendid job of addressing body image issues in young women, as well as pointing out sexism and other issues in our society. Will is a relatable character, and her mental journey to self-acceptance is an important one.

Wintergirls by Laurie Halse Anderson

This heavy YA novel follows characters Lia and Cassie, two best friends who strive to be rail thin at all costs. As their eating disorders begin to overtake their lives, the reality of their problem becomes painfully clear. Anderson explores the process of struggling with anorexia, as well as the extremely difficult path to acceptance and recovery.

Made You Up by Francesca Zappia

The main character of Made You Up, Alex, struggles on a daily basis to differentiate between what is real and what is one of her many delusions. She’s determined to attend college like any other person her age, but her schizophrenia poses a serious threat to that future. Zappia tells Alex’s story in a funny but provoking way. The entire story poses the question: How does a teenage girl pretend to be “normal” when she’s anything but?

Thirteen Reasons Why by Jay Asher

Recently adapted as a Netflix series, Thirteen Reasons Why has garnered a lot of attention ever since it was published in 2007. Asher tells the tale of a young man who discovers a package from Hannah Baker, who recently ended her own life. Inside the package are several cassette tapes recorded by the dead girl, and she painfully explains why she committed suicide. Dark and raw, this book will make you rethink the way you affect others on a day-to-day basis.

All the Bright Places by Jennifer Niven

Niven tactfully weaves a tale of light and dark in the human mind. Theodore Finch has always been fascinated by death and the many ways in which he could end his own life. Violet Markey, on the other hand, only wants to move on from the immense pain of her sister’s death. When the two accidentally meet, they embark on a journey of self-exploration and acceptance. Heartbreaking and beautifully-written, this one has earned more than its fair share of praise from critics.