If you are anything like me, you are constantly researching wellness tips. I feel like they are always changing and new fads are popping up. This list is everything! I usually give lists like these a quick scan and then dismissal; but not this one. Benjamin Hardy is spot on with these tips. These are not your typical suggestions, I can (almost) guarantee you never thought a 24 hour fast could improve your well being. I thought I've heard it all, but clearly this list from Observer Innovation proved me wrong!

1. Stop consuming caffeine

Although people think they perform better on caffeine, the truth is, they really don't.

With healthy eating, sleeping and exercise, your body will naturally produce far more and better energy than caffeine could ever provide.

2. Pray or meditate morning, midday and night

Whatever your approach, the goal should be clarity and focus. What do you want to be about today? What few things matter most during the next 24 hours? Focus on what you want the outcome of your day to be.

3. Read one book per week

Over a long enough period of time, you will have read hundreds of books. You'll be knowledgeable on several topics. You'll think and see the world differently. You'll be able to make more connections between different topics.

4. Write in your journal five minutes per day

This habit will change your life. Your journal will:

• Clear your emotions serving as your personal therapist
• Detail your personal history
• Enhance your creativity
• Ingrain and enhance your learning
• Help you get clarity on the future you want to create
• Accelerate your ability to manifest your goals
• Increase your gratitude
• Improve your writing skills

5. Marry your best friend

You will never find a better personal development seminar or book than marriage. It will highlight all of your flaws and weaknesses, challenging you to become a better person than you ever thought possible.

6. Make a bucket list and actively knock items off

Most people have it backwards — they design their ambitions around their life, rather than designing their life around their ambitions.

What are the things you absolutely must do before you die?

7. Stop consuming refined sugar

Study after study is showing that refined sugar is worse for our brains than it is for our waistlines. According to Dr. William Coda Martin, refined sugar is nothing more than poison because it has been depleted of its life forces, vitamins and minerals.

8. Fast from all food and caloric beverages 24 hours once per week

One-day (24-hour) food fasts are a popular way to maintain health and vigor. Fasting leverages the self-healing properties of the human body. Radical health improvements occur when the digestive system is given rest and the organs get ample time to repair and heal themselves.

A regular practice of fasting can:

• Improve digestive efficiency
• Increase mental clarity
• Increase physical and mental vigor
• Remove toxins
• Improve vision
• Give a general feeling of well being

9. Fast from the Internet 24 hours once per week

Your body gets an intervention when you fast. Your mind and relationships could use one, too. Unplug yourself from the matrix.

10. Stop consuming the news or reading the newspaper (unless it's from hooplaha.com)

When you detox from the toxic filth that is public news, you'll be startled as your worldview becomes radically more optimistic.

11. Do something every day that terrifies you

Whatever it is you feel you want to do—do it. The anticipation of the event is far more painful than the event itself. So just do it and end the inner conflict.

12. Do something kind for someone else daily

Helping others opens you up to new sides of yourself. It helps you connect deeper with those you help and humanity in general. It clarifies what really matters in life.

13. Go to bed early and rise early

Benefits of going to bed and rising early — backed by research — include:

1. Being a better planner
2. Being holistically healthier as individuals
3. Getting better sleep
4. More optimistic, satisfied and conscientious

14. Get seven-plus hours of sleep each night

Let's face it: sleep is just as important as eating and drinking water. Despite this, millions of people do not sleep enough and experience insane problems as a result.

Getting a healthy amount of sleep is linked to:

• Increased memory
• Longer life
• Decreased inflammation
• Increased creativity
• Increased attention and focus
• Decreased fat and increased muscle mass with exercise
• Lower stress
• Decreased dependence on stimulants like caffeine
• Decreased risk of getting into accidents
• Decreased risk of depression

15. Replace warm showers with cold ones

Cold water immersion radically facilitates physical and mental wellness. When practiced regularly, it provides long-lasting changes to your body's immune, lymphatic, circulatory and digestive systems that improve the quality of your life. It can also increase weight loss because it boosts your metabolism.

16. Say “No" to people, obligations, requests, and opportunities you're not interested in from now on

No more yes. It's either HELL YEAH! or no. — Derek Sivers

17. Say “thank you" every time you're served by someone

It's amazing when you meet someone who is expressively and genuinely grateful. It's amazing because, frankly, it's rare.

18. Say “I love you" three-plus times a day to the most important people in your life

According to neuroscience research, the more you express love (like gratitude), the more other people feel love for you.

19. Consume 30 grams of protein within the first 30 minutes of waking up

Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger.

20. Listen to audiobooks and podcasts on 2x speed, your brain will change faster

Listening to audiobooks at normal speed is so three years ago. There is a trend—particularly in Silicon Valley—to listen to audiobooks at 150 or 200 percent called “speed listening."

To read the full list, check it out here!