England Coaching

First off, thank you for being here. Whether you stumbled across this post or intentionally sought it out, I’m grateful for your time and energy. It means a lot. And more importantly, it shows that you’re investing in yourself—something far too many people neglect…

 

 

As we move into this new year, my mission is simple: to help as many people as possible live healthier, happier lives. (Though I’ll admit, hitting 100,000 people would be an amazing start!) My hope is that what I share here will be valuable enough that you’ll not only follow along but one day feel inspired to pass it on to someone else.

 

 

The more I reflect on what’s helped me succeed, the more confident I become in sharing it. And the best part? These aren’t random hacks or gimmicks. They’re backed by research and proven by experience—both mine and countless others.

 

 

What you’ll find here is a simple framework I use every day. Six actions I take (or try to take!) that make life a little brighter, happier, and more fulfilling. These aren’t just ideas on paper—they’re daily practices that make a real difference.

 

 

1. Gratitude: Start and End Your Day with Thanks

 

 

 

Right in front of my desk is a card that reads, “Gratitude: The key to happiness.” It’s the first thing I see when I look up, and it keeps me grounded.

Every morning, I write down:

• One thing I was grateful for yesterday
• One thing I’m grateful for today
   

Even on my worst days, this helps me see the good. And I’m not the only one who swears by it. People like Denzel Washington, Matthew McConaughey, Eric Thomas, and Tony Robbins all make gratitude a daily practice. This isn’t cheesy—it’s powerful.

Try it:
Write down one thing you’re grateful for every day. Even better? Share it with someone. Tell your spouse, your parents, your friends how they’ve made your life better.
For a deeper connection, write one thing every day for a year, then share it with someone special at the end of 365 days.

Bonus: I highly recommend The Happiness Lab podcast with Dr. Laurie Santos for more on the science of gratitude. Check it out here.

 

 

 

2. Acts of Kindness: Make Someone’s Day

 

 

 

Doing something nice for someone else isn’t just good for them—it lifts you up too. It doesn’t have to be big.

• Pay for someone’s coffee.
• Shovel a neighbor’s driveway.
• Send a text that says, “What can I do to make your day easier?”

Small gestures can flip the script on someone’s entire day—and yours.

Try it:
Ask someone close to you: “What can I do to make your day easier today?”
And then do it.

 

 

 

3. Exercise: Move Your Body, Change Your Life

 

 

 

Exercise is my game-changer. It’s the foundation of everything good in my life. Yes, getting started can be hard, but trust me—it’s worth it. Regular movement boosts your energy, strengthens your immune system, improves sleep, reduces stress, and can even fight depression.

 

 

You don’t have to run a marathon.

• Walk for 30 minutes.
• Go for a bike ride.
• Do a quick 10-minute circuit in your living room.
  Consistency is key. A little bit every day adds up.

Try it:
Go for a walk or bike ride today. If it’s cold or icy, do a quick home workout—10 minutes is all it takes.
And hey, if you want an accountability buddy, connect with me on Strava or Garmin!

 

 

 

4. Meditation: Give Your Brain a Break

 

 

 

I get it—meditation can seem intimidating or boring. I used to think the same way. But learning to pause changed everything.
You don’t need candles or chanting. Just sit quietly for 10 minutes, without your phone or any distractions. Focus on your breath. Notice how your body feels. That’s it.
It’s like PTO for your mind—science shows it improves creativity, productivity, and emotional health.

Try it:
Give yourself 10 minutes today. Sit, stand, or walk in silence. No phone. No TV. Just you. You deserve the break.

 

 

 

5. Positive Journaling: Celebrate the Wins

 

 

 

Grab a notebook (or a scrap piece of paper!) and jot down:

• One positive thing that happened yesterday
• One thing you’re looking forward to today

I also write out my daily tasks and check them off as I go. It gives me a sense of accomplishment—even if “Work” is the only thing on the list.
Write what works for you: a quote that hit home, something you learned, or even just how you’re feeling. The hardest part is getting started. After that, it’s easy.

Try it:
Write down the highlights of yesterday and what you’re excited about today. Once you have a notebook or journal, keep the streak alive.

 

 

 

6. Fostering Relationships: Your Circle Shapes You

 

 

 

Who you spend time with matters. They influence your energy, mood, and mindset more than you realize.
Stay connected. Call a friend. Schedule weekly check-ins or Zoom calls. I have a mastermind group on Tuesdays and a personal growth call with my brother every Thursday. It keeps me sharp and focused.
I’ve also cut out negativity wherever possible, and I’m better for it.

Try it:
Take stock of your circle. Are they lifting you up? Are you lifting them up?
You’ve probably heard the saying, “You’re the average of the five people you spend the most time with.” There’s a reason it’s stuck around.

 

 

I’ll leave you with a quote that hit me hard in 2020:

“Everybody in the world is seeking happiness – and there is one sure way to find it. Controlling your thoughts.”
— Dale Carnegie, How to Win Friends and Influence People

If any of this resonates with you, follow along! Share your wins, your gratitude, your workouts—let’s build a better year together.
And if you want to go deeper or need guidance, reach out.
This is your year. Let’s make it count.

 

 

👉 Visit our blog for more tips: dylanjengland.com/reading-blog
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• Instagram: @djengland
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• Twitter: @dylanjengland

Have questions or need personalized guidance? Email us: Fitnesstherapyde@gmail.com

Let’s make your goals a reality—together.