“No more of my favorite foods ever again,” we proclaim. And every time there’s a birthday or office party we have to pol

The breaks can be short. Real short. One study tested break lengths of 1, 5, and 9 minutes, and all these break conditions made people feel better. Yes, even a one-minute break made a noticeable improvement. Anyone can find 60 seconds in the day, though you can probably find more. After all, social media consumers average over two hours a day on these sites — not all of them outside work hours.

Eating is 90% of the battle when trying to reveal your abs. You can crunch until your face turns blue or hold a plank for 24 hours, but without proper nutrition, you can kiss those abs goodbye.

Abs are the gospel truth. It shows that you’re not only a fitness stud, but that you’re disciplined enough to hold your diet in check. Here are two proven strategies to help you get that six-pack come 2021.

The key is proactively scheduling them. Your tired brain will take a break either way, but will probably choose something non-refreshing like doomscrolling for an hour before you know what you’re doing. So take charge and schedule in these three crucial breaks.

This could involve grabbing coffee with a colleague (or FaceTiming over a cup of coffee if you’re working virtually), having lunch with your partner and kids if they’re around, or calling a friend or family member you want to catch up with.

Speaking as someone with a six-pack, eating for abs doesn’t mean you have to solely commit to rice cakes, chicken breast and broccoli diet. No, eating for abs is hard, but it isn’t that extreme. Simply put, you have to cut out the BS if you want your abs to pop.

A spiritual break is a little less intuitive, but in this context I mean anything affecting the human spirit or soul. Plenty of soulful activities can fit just fine into a workday: praying, meditating, reading spiritual texts or devotionals, listening to uplifting music, looking at something beautiful, or doing anything that connects you to something larger than yourself.

When I worked in a fast-food restaurant many years ago, we got three breaks in an eight-hour shift: two 15-minute “smoke breaks” (actual smoking not required) and a 30-minute meal. This rhythm works for computer work too: A short break in mid-morning, a slightly longer lunchtime, and then a mid-afternoon pick-me-up can effectively punctuate the workday without detracting from actual work.

This might include a walk around the block, walking the dog, going for a run, doing a workout video, jumping rope, doing some kettlebell exercises, or hustling up and down the stairs.

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ncredible non-profit organization. It is an open-source community that offers a collection of resources that helps people learn to code for free and create their projects. Its website is entirely free for anyone to learn about coding. Also, they have their news platform that shares articles on programming and projects.

The word “diet” is the worst word in the English dictionary. Instead of convincing people to eat for a happier, healthier, and more sustainable life, “diets” strike the fear of God into people.

While no one can make more time, energy is a different matter. Ever wonder why it takes twice as long to write a report at 2:30 p.m. as it does at 10:30 a.m.? You haven’t gotten dumber — it’s just that your energy levels change during the workday. One study found that people were most likely to report high energy levels at 8 a.m., probably when that first cup of coffee kicked in. Energy levels then drifted steadily downward into the afternoon.

That same study, however, found that a single five-minute session of stair climbing could raise energy levels for over an hour. More energy translates into better work, which makes breaks incredibly productive — if they’re done well.

The breaks can be short. Real short. One study tested break lengths of 1, 5, and 9 minutes, and all these break conditions made people feel better. Yes, even a one-minute break made a noticeable improvement. Anyone can find 60 seconds in the day, though you can probably find more. After all, social media consumers average over two hours a day on these sites — not all of them outside work hours.

Ideally, these workday pauses should consist of a portfolio of break types — activities that are proven to increase energy levels, or highly likely to improve mood. One study that measured people’s happiness levels through the day and during different activities found that beyond the obvious winners — eating and “intimate relations” — people were happiest when exercising, socializing, and engaging in spiritual activities.