5 Small Daily Habits That Will Make You Feel Incredible In 30 Days | Dr. Rangan Chatterjee

[@brekkoh]

1 - learn to say no 2 - daily reflection 3 - walk 4 - have social interactions 5 - do a strength workout every day

[@courtneyw2141]

Thanks

[@TorivioLeon]

Thank you. I have autism in my household and noise fatigue prevents me from wanting to listen to others for an extended period of time. Some days I have more tolerance.

[@alexperkins8433]

tx soooo much

[@peterfreeman1585]

@brekkoh He left out the major one, ie, have a glass of Scotch Whisky before breakfast to prepare you for the day's traumas.

[@jsajeev3046]

Thanks.

[@NikkyGovier]

As an 81 yr old, my daily contacts with strangers is very important to me. I have discovered that if i have eye contact and smile at dog walkers, cafe assistants etc, they remember me. I think everyone likes being 'seen' and it is often a rarety today. I know by their reactions that it cheers their day too. This has encouraged me to do it more and i have also found how it lightens my day too.

[@cocofreebird7337]

I agree with you and find the same thing happening! I go to my grocery store almost every day - just for the fellowship with others! I walk around with a little smile and make eye contact and people smile back and often we have a chat. I am 73 and need this social interaction daily. 😊

[@angelastcroix815]

❤

[@angelastcroix815]

❤

[@mightypen369]

​@@cocofreebird7337Wonderful. You are also getting your steps 🚶🏻🚶‍♀️

[@21dewsbury]

Ok.. nice post... New resolution for me.... I'll interact with randomers more often. It's good for all of us.

[@marionsadler8028]

I adopted an older cat who gives me joy I volunteered to work in a charity shop so I can interact with others. I walk every day or if the weather is bad I use my indoor excercise bike. I have a time of refecting and praying gratitude for my life in the mornings with my coffee Im finally learning to say no because Im getting to old for people pleasing

[@bindilove3899]

At 50 years old I went to therapy to learn about boundaries. I was completely depleted because I always said “yes” to everyone and I had many resentments because I felt used and taken advantage of. I learned it’s not anyone’s job to figure out what my boundaries are - it’s my job to make it plain where my boundaries are. The first year, it was REALLY hard for me to change, but now at 60 years old I find it easy. It’s changed my life! ❤

[@cocofreebird7337]

Good for you! I am the same! I always try to help others, take care of others, ignore my own selfcare in a sacrificial way. No more! In order for me to be strong for others, I must first take care of myself! I say “ no” when I need something such as quiet time, a day away from everyone, etc. and I am much happier and healthier!

[@carlabruce3971]

That's awesome, well done you! 😊❤

[@janefrancesmukebezi1054]

Thank you doctor for the great help.😊

[@KH-jm2mk]

I found out I have boundaries issue in my 50th as well. I still working on it. What a encouraging to me to know someone successfully overcome that in their 60th.

[@jladley]

Caring for my plants, both indoors and outdoors, has had quite a calming effect on me. It's satisfying to watch them thrive.

[@simiancinema2022]

I like this guy. He has a kindly nature that just effortlessly seeps out through his words.

[@catherinejoseph8868]

I am 52yrs, my daily routine what I wake up is giving thanks. A short stretch with deep breathing and drinking two glasses of water. I also write in a journal just a short verse. I take time to calm my mind and heal my spirit.

[@carlabruce3971]

😊❤

[@HeatherRose879]

I was diagnosed with pre diabetes. I recently had some blood work done and I found out my insulin levels are normal. All I changed was that I started walking more. I walk for thirty minutes most days of the week. My stress levels are lower as well.

[@elisadaluz]

Good for you! I also had my insulin level at 16. Started no lactose, no sugar, no gluten diet, plus exercise and looking foward to repeat the blood test. 😊

[@beckyengland5600]

Thank you for this comment, my bloodwork came back and I’m borderline, it was 105…. I’m determined to start a 30 minute walk5-6 days a week

[@kengenhanma]

This video’s take really clicks with some of the things I've been reading in Unveiling Your Hidden Potential by Bruce Thornwood

[@anitapaul7267]

Walking is a great part of my day. Nature is soothing. Saw a group of hawks flying yesterday!

[@Helen-qb4gv]

How wonderful. I saw a flock of 20 Australian blue fairy wrens today. Look them up, I’m sure they’ll make you smile. They’re tiny, so delicate and pretty.

[@carlabruce3971]

❤

[@janetramnauth5023]

I did not the strength to say no to lots of people including my family.They start taking advantage of my kindness. I started to resent people who are always making request at my expense. I am now 62 yrs old and in 2024 I started to say no to these people and they are annoyed .I only speak to them if is only necessary. I now put myself first.

[@elisadaluz]

Of course they are not happy because they are losing the benefits they shelfishly are used to enjoy. You can understand better boundaries with Terri Cole, here on youtube

[@Elenacoultre]

Completely inspiring. From a 65 yo dealing with aging. Thank you.

[@joyconnell1318]

What went well; I woke up and swore to not drink today. I want to be kind to myself; I keep trying. Praying is valuable because I believe God is in charge. My life is good but it could be great! Walking is ingrained in me, I’m 85. I enjoy a clear mind and mingling with nature. I thrive on other people; I love others. Strength training is hard, my muscles are deteriorating! Thank you for the conversation and all the good ideas. Health, Happiness, and Joy to all. ❤😊 Joy

[@fotogal54]

🎉 congratulations on stopping drinking. God is our strength. I'll pray that you continue on a clean Happy life! 😊 🙏

[@heidib9275]

I have been walking for a half hour daily for about six months and it has helped my cognitive ability tremendously, as well as overall mood improvement. However I will be implementing the mental decisions suggested such as reviewing the day and also the strength training for five minutes daily. I can squeeze that in. 💪

[@ThereseThorne]

What I have learned in recovery is to pause before answering and now I can say no and feel OK with this as I was the Biggest People Pleaser Now I feel freel TG

[@heidib9275]

Wow this was not at all what I expected! I was expecting things like get daily exercise, avoid sugar and gluten, take vitamins, etc. Instead, he is encouraging mental changes…I’m not gonna list them because you should take the time to listen. ☕️ Only you can control how you think.

[@butreally289]

No! Just practicing! I did listen!

[@jenniferbalogh4090]

1. Learn to say no 2. Daily reflection 3. Walk every day 4. Connect with others 5. Have a strength workout everyday. Such seemingly little things, but how effective they are! I believe that these lots of little things adds up, and we benefit from them a lot! Doctor, thank you for sharing your knowledge with us, I am truly grateful that this channel is exist, I already learned so much from your podcasts. ❤

[@Natasha_G]

Thanks. I was searching for this comment

[@emmkaa2099]

Speaking of saying "No," one of the best things I've ever learned is to say, "If you need an answer right now, the answer is "No"." Funny how suddenly they never 'need an answer right now' after that.

[@fotogal54]

This is a great answer!

[@thk929]

The one person I must learn to say "NO” to is myself. By refusing to indulge in activities I shouldn't be doing, eating, thinking, or drinking, my life would significantly improve.

[@sophrosynemind]

wow. thats a good tip !

[@mirellangsam5913]

Saying no to myself didnt work long term Saying YES to myself from a place of respect love kindness and gentleness wirks wonders

[@sophrosynemind]

@@mirellangsam5913 that's a great tip too 😊👌

[@sophrosynemind]

@@mirellangsam5913 wow ! That's a good tip too! 😊👌

[@sushilshah1]

Self control is the greatest battle a person has to confront. Once you have developed that ability, it would be easier for you to decline any request with which you don't feel comfortable.

[@kateseverein7650]

My 3 most important values are spending time alone, honesty with others + myself, and giving time or material things to others in need

[@lydiarotherham7963]

Integrity, compassion & kindness. Always try to live in alignment with my values.

[@LifeistooshortCK]

Powerful episode thank you ❤️

[@JayCee-m4m]

A five minute change that I've made is to hand grind my coffee beans. It helps me to wake up and the smell makes me happy.

[@krishnachaturvedi1862]

Dr krishna kant chaturvedi Your podcast is exceptionally Brilliant and inspirational Can relate as a Burn out busy GP but very proud of service given On reflecting at cost of ignoring family and personal life 😢 Big thanks for your talk hope most of it introspect and Transform by applying ❤

[@LilianeDeNoni-je9tp]

I like to please peuple. I relate to what you are saying. As a child whose parents survived the Second World War 1940-1945, I grew up believing that compassion is important. I an grateful for being able to buy groceries and having à place to live and meeting people I can share my feelings with and enjoying life. Saying "No" is difficult at times but after suffering from an illness, I find it necessary to affirm myself. Keeping à gratitude journal as à well. Counting my blessings.

[@krishnachaturvedi1862]

Intellect deveopment Cuttting my desires and worldly things Expectation from others and accepting others as they are

[@nesrinegabr8187]

Thank you dr Rangan You are really helping me to have hope to improve my life even at the age of 59 even being Diabetic for over 35 years. It”s your honesty and simplicity that make your broadcast so attractive. Nesrine from Canada

[@krishnachaturvedi1862]

You make lots of sense and Give pertinent Take Home messages We need to do and work on in small steps at consistent Basis 😇🤗

[@cigogneauloin]

1. Considerate / 2. Humorous / 3. Deep thinker. At almost 48, this is the first time I list my three top values or even simply think about them. Thank you very much, Dr. Rangan Chatterjee.

[@nianchen3818]

1. Connect to God 2. Love (animals or people) 3. Stay active

[@vickibamman8333]

This is great. A thing that went well today: I left 10 minutes earlier than I thought was necessary for a doctor appointment. I wasn’t stressed by road construction barriers or finding a parking spot. I’ve had a rule about leaving early if I’m going to a new place, in case I get lost, but when I have been to a place dozens of times, I know how it “should” take, and that leads to stress if there are delays, including heavier traffic. I have made a note to allow extra time whenever I go out for an appointment.

[@jzoberek]

I do the same thing---it helps when they take my blood pressure at the doctor's office!

[@LisaPelaprat]

I am so fortunate to have a nature reserve at the back of my house. I take the time to watch the deer, foxed, horses and birds, and reflect on how lucky I am. Such a calming effect for my generalised anxiety.

[@purpledreamcatcher64]

15:02 My top priority is to help my 3 adult children and my Mum to be as happy and healthy as possible whilst keeping myself as happy and healthy as possible Second, to earn enough money to afford the basics - food and shelter I say no to spending time with friends who don't make me feel good or are critical.

[@upstream1942]

Thank you for the personal angle and doable advice in this video, and also for the link to a collection of your excellent videos. The first time I dared to say "Thank you, that is very kind, but I am a loner, and I feel uncomfortable with too many people around me," I thought: "This is it. They will see me as a weirdo from now on." But instead it went very well. I was met with understanding and kindness. I have been honest and repeated that way of saying no since then, and it is easier for each time. (I'm sure some people regard me as a weirdo, but it is no crime to dislike crowds...) While my morning coffee is brewing, I do the Zen Warrior monks' (shaolin) warming up routine (in my pyjamas), but instead of their 28 or 9 reps, I do only 8, and I skip two of the movements- the breathing with the head pressed down, and the rolling knees. Then it takes 5 minutes :) After that the coffee feels well earned... kzbin.info/www/bejne/bqStZoFvo9h4o68

[@jzoberek]

I'm an introvert too---I don't mind a lot of people once in a while in my free-time, but after working with a lot of people at my job during the week, I need to be alone to re-charge my energy on weekends. Blessings to one "weirdo" from another "weirdo". 🙂

[@jochildress5003]

Love this. I’m 71. I started a list of 5 min. activities already yesterday and I’m keeping track daily of how many I do. They include a Tai Chi exercise for my heart, a sink full of dishes, making my bed badly, at least touching my piano for 5 minutes, rebounding, and working on my paperwork backlog. I’ve already incorporated connections when I exchange daily word puzzle results with my daughter and say hello to the delivery people. And I’m going to do that little journaling of an evening noting what went well and how to improve tomorrow. Making it comfortable does seem to be the key.

[@KIDUS-YOSEF]

1,Honesty 2,Growth 3,Expressing Emotion

[@RaseelArunkant]

The first one is the biggest challenge for me! Keeping a journal is iffy. You have motivated me to focus on these- thanks

[@junej4216]

My values: Gratitude Responsibility Courage This is the first time I've thought about my values. Thank you ❤

[@amymartin7272]

You're right 👍 there's no short cuts to autonomy; what we all need to create a better mental health system for ourselves.

[@sachinsadanand1224]

5 Daily Habits with timeline 1. 00:26 Learn to say 'No' 2. 11:36 Introduce some form of Daily reflection. 3. 17:22 Walk Everyday. 4. 23:51 Make connection with atleast one human being everyday. 5. 32:01 Have strength workout everyday.

[@debbarko2303]

You are a beautiful person who truly cares about people. Your simple and short ideas each day are very smart and POWERFUL! I am Thanking God for you today!❤

[@cadillacladymedia]

I appreciate the quality of information you provide in your videos. Thanks for the guide. I am committing to increased movement and yard work every day at age 65.

[@Artspeaketh]

I needed to listen to this today. You inspire me to be a better version of myself. I already tick most boxes of your 5 daily habits, will begin strength training for 5 mins everyday from today!

[@j333z]

I want to add short strength training while my coffee brews as he suggests. Stacking habits to a current habit is the easiest way to add new habits.

[@CoolDeepSingh]

Here are 5 Habits List: 1. Learn to say no 2. Daily reflection 3. Walk 4. Have Social interactions 5. Do a strength workout every day

[@mightypen369]

My 3 values that come to mind: Keep learning, Contribute to community and Build Connections (fellowship)🤷🏽‍♀️

[@rav781]

You're doing amazingly positive work, Rangan. Thank you.

[@elainegeber4604]

Courage, Compassion, Curiosity, Integrity.

[@mhlorenzo]

This man adds so much value to life... Glad I ran into his channel. Thanks Dr. Chatterjee. 🌷🌷🌷

[@leetuki8166]

Creativity, Health, Passion (love, fun, connection, happiness) Top 3 Values. Making my morning coffee I’ll add 5 minutes weight workout I say no already adding my top values without realising that’s I am going to add the daily reflection questions Thank you great Video

[@SkylightSwift]

I really struggled getting my steps in and only through keeping going and increasing my steps very gradually and lots of not wanting to move, I now feel at odds if I don’t move enough and go for my walks, even if just 20 mins each morning, lunch and evening has really helped me in all sorts of ways.

[@geraldtan8537]

Good morning, Dr Chaterjee. This is to thank you for sharing your wisdom with us. I appreciate it very much and will try to practice your 5 habits religiously. As coincidence would have it, we have two things in common: I lived in the UK for 10 years when I was a young man (that was about 100 years ago) and I spent 5 years living near Nani Tal, many years ago. Thank you again. I will look out for more of your posts on KZbin.

[@gillianconnellyMayTreeArt]

I have walked 20 -30 minutes twice a day for the last 40 + years, because I walk my dogs. I’ve never thought of it as beneficial, although I enjoy it and love being out of the house (I interact with other people in the village during dog walks) but it doesn’t seem to relieve my stress and overwhelm!

[@anyaroz8619]

Hi Dr. Rangan CHatterjee. Loved this video. I have one "correction" though. For women over 50 correct advice is strength exercise twice a week with ample recovery. Their muscle fibers require prolonged recovery time when compared to men of all ages and women younger than 50. So on other days older women can do yoga, stretching, walking and swimming, but strength exercise only once every three days (allowing 48 hours between exercise sessions)

[@savethechildren-teachcooki5149]

The more you strength train, the faster your recovery rate will be. Also, it depends on whether or not you have lifted most of your life, or are new to the game. 💪 the most important take-away, just keep moving and trying ❤

[@alexperkins8433]

y im over 60 & have lifted weights regularly my whole life. as long as targeting different muscles, daily is fine.

[@valtracey6180]

I am 71 and have survived cancer 3 times, but because of the aggressive treatment I now have osteoporosis, osteoarthritis and fibromyalgia. Strength training is a huge part of the healing process - it not only protects my joints by building up the muscles around them, as well as strengthening my bones, but even more importantly, it makes my body much more powerful and better able to fight any disease, or even to prevent it. Sadly no I did not do any strength training until I got stage 4 colon cancer which spread to my lung. I had survived breast cancer previously but didn’t make the changes I should have made. It’s never too late - 68 months cancer-free!

[@t.s.m6232]

@@valtracey6180 I hope more people will be reading this! It’s never so late to start! And you seems to be extremely strong human being 👏👏👏

[@savethechildren-teachcooki5149]

@@valtracey6180 prayers up for you and your family. You inspire hope in all of us to continue the fight 💪👏

[@AnnieIsaLau]

The resentment part is so true and I had never thought about it, but come to think of it, it's so true ! But is it soooooo hard to say no!!!! SOOOOOO hard! Thanks for all of this. So interesting. I will do all 5 of them (well the social interactions I was already doing). Thanks so much!

[@bethjohnson5730]

I stacked activities in the morning and it works for me. While having my first cup of coffee, I take my supplements and go outside. Watching the sunrise or watering my garden. Before my second cup of coffee I do Michael Chang’s flow practice or yoga stretches. Starts my day off well.

[@elaineedgar2913]

Halfway through this l so relate to what you are saying. I hate saying no to cooking great meals for family, then get totally stressed out. I also have high standards with my cooking, it has to be perfect. Hence the stress. Been doing it for so,long am finding it really hard to stop. But l WILL, start saying- perhaps, then later…

[@marylee2809]

I’m the same as you! So i had to stop the stress of pleasing others. Do what i can but not to the point of stress and ruining my health.

[@tracyoleary7349]

I absolutely love this dr,I’ve watched a lot of his tv programmes over the yrs, and he’s so kind and relatable xxx

[@dorisstephens9928]

Just turned 80…Values: God Health Friendship I do most of your recommendation daily and will add a nightly reflection on my day. Really love listening to your podcasts during my walks. Stay well and continue to do good. Doris, Newport Beach, CA

[@carlabruce3971]

😊❤

[@marija2387]

How kind of you to make this video. Thank you. I will be saving this and coming back to it.

[@whitemusk7691]

Thanks, coincidentally through my recent self development I have learnt how important it is to know your limits as human , your weaknesses and strengths . Another big discovery was about walking every day, especially after night meals make a big difference in your health. Keeping positive social deliberate interactions with people around you make your day and their as well. These few and many more small solutions like growing your food etc can keep us mentally and physically sound and human .

[@nalinithakker9149]

Excellent very important information. I agree with your saying. Thank you.

[@fmk4723]

Loved this podcast..everything u say in this video is tried and tested by myself and it does make a huge difference . So ive been doing all 5 of these habits over the last 9 years or so. .. And most definitely this has changed my life in terms of my stress levels and being tensed and angry or irritated or frustrated all the time or looking at everyone or everything in a negative life. Ive changed my entire outlook on life and its definitely made me better than i was yesterday and thats where the prize of it lies.

[@theajane6444]

As someone who has been dealing with PTSD and its resulting feeling of disconnection from my SELF, the most poignant phrase in your discussion is, "I can rely on you, I can trust you..." That is a powerful side effect, if you will, of developing better habits. Thank you.

[@jayaitch2194]

Compassion, authenticity and pay it forward.

[@patfarrell1]

Interesting that it took me so long to establish my core values, but it made me actually THINK about it. *Compassion *Curiosity/Personal Growth *Authenticity (Really 4 but hey! I wanted to get them all in. Thank you.

[@iantillett7402]

I remember you saying some time ago that it all starts from little ripples, how right you are......

[@dianneschmid8129]

Always wonderful and helpful information thank u Dr chatterjee I agree with these wonderful habits I am a teacher of wellness my routine begins as I awake where is my mind I reconnect stretch my arms move my legs gently to my chest and then I gently rise stand and simple bend my knees a few times rays my arms and let them drop a few times Begins my day May we all begin self healing ☘️☘️☘️🙏✨✨✨💛✨✨✨

[@paulamoors]

This is awesome I walk everyday. I’m 77 and so many of my friends can’t walk because they never did so I make a point of walking every day. If it’s hot I walk in the morning, if it’s cold I wear my coat.

[@theresesilvawalker8407]

My core values today start with Privacy, solitude, resilience, compassion, hanging on & keeping on keeping on, bouncing back, remembrance, love, kindliness, exuberance, good humour, self control, Reliability, honesty, and not just giving it all up.

[@OHNETTEONNIE]

Thank you this gives me inspiration to change for the better. Very very useful for an elderly like me❤❤❤

[@lynnpurfield9430]

This is amazing timing Dr.Rangan. I have been a full time career for my partner for 10 years. I have had to work at cutting down on my propensity to say yess to all sorts of family and friend pressures to do or be for them. However as a carer it becomes a habit to think of the person first even when it is not needed or asked for. I find resentment bubbles up and it did yesterday. So, this is perfect timing for me to look a little harder at where I do have space and time for more self care and reflection and where I can address that habitual 'guilty' feeling that comes with the assumption that caring for me and my needs is just selfish. Thank you so much. This could help my physical health a lot xxx

[@nimishasudhi]

Although I feel that I know what you said but incorporating these small habits in daily routine is essential for everyone. Thanks for putting it in words and making it easy to refer 🙏🏻

[@Eatsleeprun_rescuecats]

Really needed to ear this today! Thank you 🙏🏼

[@Florica-d9d]

Thank you Dr Catterjee,excellent advice 🙏🌈🌹❤️

[@Orientalbackyardgarden]

Very very helpful and many thanks to you 🙏🙏❤️❤️❤️

[@stringsnare]

I will do this and update here every day. Im quite fit but my biggest thing i learned i can try is the two questions and talking to strangers.

[@WholeLifeBoogie]

So very helpful, especially about putting your values over people-pleasing! Thank you❤️

[@elizabethglenbentley7882]

Spot on! I totally Agree with every point you bring up. Even though we know what we should be doing, i sincerely appreciate you taking the time to reiterate these very important ideas, habits. Most importantly is the emphasis in communicating with people, nature, relection. Living alone, can easily become a hum drum existence and before we know it, we forget when/how/what our days should exist doing! Your prompts do not go unnoticed 🎉😂❤

[@hanagerychova274]

Amazing work and I do most of them,saying no -I try hard and I have a dog -perfect walks-great,stretching in the kitchen ,in the pyjamas and everything you had said.❤

[@petevodulia590]

I also do my strengthening exercises while my coffee is brewing and thoroughly enjoy drinking it since I aim for 30 minutes of strength exercises combined with stretching EVERY SINGLE DAY. I CANT imagine NOT doing it. ☕️🧘🏼‍♀️☀️ then thoroughly ENJOY breakfast after.

[@illumintent]

My values seek for evidence with compassion- truth & mercy live with no regrets- righteous justice & courage expect the unexpected & take nothing for granted- fearlessness and peaceful gratitude

[@gbernaar]

I love my 6am to 9pm routine. Dr.Chatterjee, THANK YOU for improving our lives.

[@janespitfire9884]

Dr Chatterjee thank you for this good info. You and Jay Shetty help me so much!!

[@KM-wv2og]

Thank you SO much for this! ❤❤❤

[@ullaklein9779]

What a wonderful video. You are so right. Thank you.

[@mindfulawareness1]

Excellent stuff again. I independently discovered the massive convenience of daily home workouts having quit the gym and a personal trainer. Simplified everything.

[@krishnachaturvedi1862]

Agree with 100 💯Most of the three things I do out of 5/but your talk has re-emphasised and few take Home message to transform . Many thanks and Blessings Doc 😅 I am a Humble GP

[@judithadams8434]

This is very achievable and I am keen to start a programme that not only makes time for ME and follow all of your daily steps. J from NewZealand

[@nonrorro]

Thank you dearest Dr. I really love what you do, and the greatness you inspire in all of us. ❤ Carol

[@rajashri31753]

My 3 values Compassion and reaching out Honesty Good health

[@christined.5936]

Appreciation love listening

[@W.dahum2023]

I love the idea of doing the skipping wearing pajamas😍 it’s so easy to do it

[@manuelateixeira22]

Mine are freedom, integrity and empathy.

[@jeanhounsell4199]

Always do your best Let your speech reflect integrity Never take things personally.

[@user-so6vc7yb7b]

I want to say thanks for your easy understanding and practicable advises. I‘ve already listened to prior Podcasts from you. As I‘ve a dog I have to go for a walk every day. This time I use to think about what I‘m grateful for, some times I reflect on my day what went good and where did I have troubles. I also try to make a short workout every day, but that doesn‘t work not just yet. Some times it‘s going better then there are times when I‘m very busy or even sick. Then I have to pause and start once more when it‘s possible. But I always try to do my best at every moment😊

[@rafashankar]

My values are caring and compassion, learning snd growing, truth and honesty

[@sorayablackman5808]

Awesome advice. You bring such good advice to the table. I truly appreciate you. Thank you..

[@OrangeLW]

i love your accent. to speak like that continuously would be a habit too

[@paulinamokhothu-ogolla2031]

Sharing information, helping others and honesty

[@megankosteck8368]

30 day walking challenge - I’m in and starting it today