Notes on HSBC HK Well+

5 分鐘冥想

無論您之前有沒有試過冥想，您都能體驗到冥想的效果。只要每天幾分鐘，就能幫我們放鬆心情和更加專注，準備隨時面對每天的挑戰！！請嘗試養成每天在同一時段冥想的習慣，以在有需要時好好放鬆。

  • 每天花 5 分鐘冥想，心境平靜地迎接每一天。
  • 請記得紀錄您的進度

我們的大腦偶爾需要休息，暫時放下日常生活中的各種煩惱，而冥想是幫助您放鬆的好方法！只要花點時間練習，您就可以一整天維持正面的情緒。

正念的力量

  1. 什麼是正念？

    • A) 只專注於積極正面的想法和情緒
    • B) 徹底放鬆，毫無壓力
    • C) 沉浸於當下
    • D) 反思過去，汲取經驗

    C, 您答對了！現代正念概念的創始人 Jon Kabat-Zinn 提出， 正念是“有意識地、不加批判地、留心當下此刻而生起的覺察力”。正念是我們每個人通過持續練習能獲得的能力。

  2. 冥想是練習正念、獲得正念能力的唯一方法。以上說法是否正確？

    • A) 正確
    • B) 錯誤

    B。您答對了！雖然冥想的確是練習正念的有效方法，但並不是唯一的方法。正念可以通過多種方式培養，列如正念呼吸、步行、進食、烹飪，甚至是全神貫注地投入到日常活動中（如刷牙）。正念的關鍵並非進行什麼活動，而在於是否能夠全身心的投入當下。

  3. 正念可在短時間內解決所有心理健康問題。以上說法是否正確？

    • A) 正確
    • B) 錯誤

    B。您答對了！正念對心理健康有積極正面影響，然而這並非可以立刻根除所有心理健康問題的萬能藥。正念就如去健身房做運動，我們需要持續多時的努力，才能發展出正念的能力，並真正體驗到其好處。

  4. 哪一項是正念的好處？

    • A) 降低壓力水平
    • B) 降低焦慮和抑郁症的風險
    • C) 改善認知和記憶力
    • D) 促進身體健康
    • E) 以上皆是

    E。您答對了！研究顯示正念有助我們達至更健康和身心更平衡的生活。我們會在接下來的 Well+ 旅程裡，與您一起探索更多正念的知識。

您的營養攝取

您會每天進食至少 1 份無鹽的堅果、堅果醬或種子類食品嗎？

  • 總是
  • 經常
  • 偶爾
  • 甚少
  • 從不

嘗試每天進食 1 份堅果或種子類食品，當中所含有的纖維、不飽和脂肪和優質蛋白質可減低患上不同疾病的風險。

您會不經意吃零食嗎？

  • 總是
  • 經常
  • 偶爾
  • 甚少
  • 從不

正餐之間吃不健康的零食會擾亂您的進食習慣及新陳代謝。嘗試減少零食，並時刻提醒自己避免不經意吃零食！

常常懷抱感恩和欣賞的心

暢想早上醒來時心情開朗，滿懷平靜的喜悅和感激，幸福美好地開啟全新的一天—這就是心懷感恩、學會欣賞的正能量。感恩不僅是一種心態，更是一種生活哲學，能為我們解鎖生活的新角度，發自內心地珍惜並歡慶生命中的每時每刻。

嘗試留意我們習以為常的生活點滴，例如：

  • 滋養您身體的食物和水
  • 用愛和陪伴充實您生活的親朋好友
  • 讓您得以盡情體驗生活的健康體魄
  • 提神醒腦的那杯咖啡或茶

值得感恩的小確幸事物多不勝數。越是日常的事物，我們越容易覺得理所當然。一旦我們開始用欣賞感恩的心去生活，便會驚喜的意識（ㄕˋ）到，原來我們每天都被各種幸福包圍。

那麼，今天您想感恩的事情是什麼呢（ㄋㄜ˙）？身邊人的一個微笑、擁抱，還是來自陌生人的友善之舉？

別忘了，感恩只是一個開始。接下來，我們會一起深入探討積極正向心理的世界，您將收穫很多有助練習正念的訣竅和工具。

滋養心靈：健康飲食的力量

作為日常生活的動力來源，您的大腦需要大量能量來運作。猜猜是什麼給大腦提供能量？沒錯，就是食物！

您知道嗎？大腦消耗的能量佔每日熱量的 20%！這就是為什麼您的飲食會直接引響心理健康。有研究顯示，富含優質食物的飲食甚至有助對抗抑鬱。

所以，為了更健康的心靈，食譜裡應該包括什麼呢？

  • 各種維生素
  • 奧米加-3脂肪酸
  • 礦物質
  • 抗氧化物

您可從海鮮、綠葉蔬菜、全穀物、堅果、豆類和豆莢類食品，獲取相關的營養。從今天開始有意識地選擇您的食物，見證身心的轉變吧！

瞭解更多有關 ESG 和可持續投資（ㄗ）的信息（ㄒㄧˊ）

  1. 正確答案是 B。聯合國 17 項可持續發展目標認為消除貧窮及其他匱乏必須與改善健康和教育、減少不平等和刺激經濟增長的戰略齊頭並進，同時還需應對氣候變化，以及努力保護我們的海洋和森林。

    資料來源：17 個目標，聯合國

    • 是
    • 不是 (✓)

    正確！除了財務上的表現外，ESG 投資會將環境和社會因素納入考量中。根據過去 10 年的統計分析，於投資中採用 ESG 投資策略有利於股票和債券投資組合的表現。另外，隨著經濟向可持續性發展過渡，經風險調整後的長期（ㄑㄧˊ）回報，可能會在結構上表現更加強勁。然而，ESG 投資未能為您提供或保證可獲得比同行較佳的投資表現。請注意，過去的業績（ㄐㄧ）並不代表將來的表現。

    資料來源：ESG 投資是否提供或保證可獲得較好的投資表現？ (hsbc.com.hk)

  2. 以下哪項有可能被歸類為 ESG 和可持續投資？

    • A: 排除對特定產業的投資，例如武器或煙草
    • B: 投資於致力解決氣候和可持續發展挑戰的主題和領域，例如可再生能源或電動車
    • C: 當制訂投資決策時，考慮公司 ESG 相關表現，例如溫室氣體排放、勞工權益、董事局的多元性
    • D: 以上皆是 (✓)

    正確！您可通過財務以外的 ESG 因素量度投資的可持續性。匯豐的可持續投資產品有三大類型，分別是 ESG 增強型投資、主題投資和創效投資。詳情可瀏覽 https://www.hsbc.com.hk/zh-cn/investments/esg/

    資料來源：ESG 投資 (hsbc.com.hk)

您的膳食選擇

  1. 您會一週吃 3 份以上的加工食品嗎？例如即（ㄐㄧˊ）食麵、罐頭湯，或點心及即食餐點等微波爐食品。

    • 總是
    • 經常
    • 偶爾
    • 甚少
    • 從不

    您可以嘗試自己煮食代替加工食品。因為加工食品通常含有大量鹽分、反式脂肪和糖，亦可能缺乏纖維、水分、維他命及礦物質。

  2. 您會一週吃 2 份以上的油炸食品嗎？例如薯條、炸雞或炸豬扒。

    • 總是
    • 經常
    • 偶爾
    • 甚少
    • 從不

    嘗試減少吃油炸食物，因為這些食物的熱量很高，而且煎炸過程中過度加熱的油會產生對健康有害的物質（ㄓˊ）。

  3. 您會一週光顧快餐店 2 次以上嗎？

    • 總是
    • 經常
    • 偶爾
    • 甚少
    • 從不

    嘗試減少光顧快餐店。研究指出，快餐一般較不健康，而且可能令我們在短時間內吸收過多熱量！

  4. 您會每天進食 2 份以上的糖果、餅乾、蛋糕或冰激凌之類的冷凍甜點？

    • 總是
    • 經常
    • 偶爾
    • 甚少
    • 從不

    從明天起，嘗試減少吃甜食，清空您的甜食櫃，別再讓這些誘惑出現在眼前！

了解醫療保障（ㄓㄤˋ）

  1. 在香港的公立醫院，外科專科的新症輪候期可長達多久？

    • A) 5 週
    • B) 1 年
    • C) 2.2 年 (✓)

    答案正確，人口老化對公立醫院體系帶來的壓力越來越大，想在公立醫院接受治療可能需要等待長達 2 年甚至更長時間。（資料來源：醫院管理局，2021 年 6 越數據）

  2. 在香港的私立醫院，腹腔鏡式闌尾炎切除術及相關治療的平均費用是多少？

    • A) 港幣 11,849 元
    • B) 港幣 53,400 元
    • C) 港幣 127,344 元 (✓)

    答案正確。醫療費用年年遞增，萬一遇上突如其來的病症，可能需要耗費不少積蓄治療。（資料來源：匯豐保險，2020 年保險賠償數據）

  3. 如果在香港入住在半私家病房接受治療和手術，一般的團體醫療保險的賠償比率平均為多少？

    • 52%
    • 72% (✓)
    • 82%

    答案正確。單靠團體醫療保險可能不足以應付實際醫療開支。團體保險的住院醫療償付比率如下：

    私家病房約為 64%

    半私家病房約為 72%

    普通病房約為 75%

    （資料來源：香港保險業聯會，2019 年醫療索償數據調查）

  4. 如您已享有團體醫療保險，再額外投保個人醫療保險有什麼好處？

    • A) 既使轉換工作、離職或退休，您仍可獲得醫療保障。
    • B) 在基本的團體醫療保障限額之外，享有額外的醫療保障。
    • C) 上述全部 (✓)

    答案正確！

  5. 趁（ㄔㄣˋ）年輕時投保個人醫療保險有什麼好處？

    • A) 投保時已患有保單不保病症的可能性較低。
    • B) 保費通常較低。
    • C) 避免疾病和醫療開支消耗您的應急儲備。
    • D) 上述全部 (✓)

    答案正確！

做得好！

您已完成這項任務。

突發疾病往往會讓人措手不及。如果沒有足夠的醫療保障，則可能需要動用大筆積蓄來應付治療費用。因此無論年齡或健康狀況如何，選擇一份適合的醫療保險都至關重要。

向鹹味食品說不

大家都知道鹹味零食不太健康。鹽份是種能讓人開懷大吃的調味料，還會增加過重的的風險。食用過量鹽份亦會導致血（ㄒㄧㄝˇ）壓升高。只要我們選擇合適的食物並培養健康的習慣，吃零食是沒有問題的！而市面上亦有很多健康的零食可供選擇。這次您的目標是嘗試以低熱量和低鹽的食物來取代任何鹹味零食，例如無鹽的堅果或豆類食物、低脂酸奶或奶酪、高纖維或原味餅乾，和無添加糖水果乾。

  • 選擇健康的零食來取代鹹味零食。
  • 請記得記錄您的進度

爆米花在製造過程中不需過度加工，能保留纖維等營養成分，是零食中相對健康的選擇。不過，預製爆米花或含有大量鹽分或糖份，所以我們建議您嘗試自己動手做！在平底鍋中加入少許油後加熱爆米花

守護身、心、財，活出更幸福的人生

  1. 疫情後，哪個市場出現最顯著的心理變化？

    • A) 英國 (✓)
    • B) 中國內地
    • C) 香港特區
    • D) 新加坡

    答對了！英國在心理健康意識（ㄕˋ）和管理焦慮的需求方面的增幅最大，其次是香港特區、新加坡和中國內地。處理壓力的方法比比皆是，由內在自療的習慣如瑜伽及冥想，到尋求外在的支援及協助如心理評估及諮詢等，都能助您深入了解心理健康狀況。

  2. 哪個市場有更多受訪者認為自己身體非常健康？

    • 英國
    • 新加坡
    • 中國內地 (✓)
    • 香港特區

    答對了！保持身體健康對於疾病康復和適應不可預見的壓力事件至關重要。大量中國內地的受訪者認為自己具有較高的身體恢復能力和健康水平，其次是香港特區、新加坡和英國。

  3. 哪兩個市場有較多受訪者希望與家人和朋（ㄆㄥˊ）友進行更多互動？

    • A) 新加坡和香港特區
    • B) 英國及中國內地
    • C) 新加坡及英國
    • D) 中國內地及香港特區 (✓)

    答對了！與親友隔離雖然是一種令人不安的經歷，但提醒了我們人際關係的珍貴。許多中國內地和香港特區的受訪者表示渴望有更多時間與朋友和家人團聚。

眼睛護理

  1. 與屏幕保持最少 30 釐（ㄌㄧˊ）米的距離。

    • 正確 (✓)
    • 錯誤

    事實上，根據《Optometry Times》的建議，您應與電腦屏幕保持一隻手臂或約 50 至 70 釐米的距離。近距離觀看屏幕會增加眼睛疲勞的機會。

  2. 觀看屏幕每隔一小時就要休息一段時間。

    • 正確 (✓)
    • 錯誤

    事實上，Healthline 醫療保健專家以及眾多醫療專業人士都推薦 “20-20-20” 護眼法則，即觀看屏幕 20 分鐘後，望向 20 英尺外的物件 20 秒。這個方法能放鬆和滋潤您的雙眼，舒緩眼睛疲勞。

清晨瑜伽

不想早上起來迷迷糊糊，您可以做幾分鐘和緩伸展和肌力訓練。嘗試建立簡單而有規律的運動習慣，每天早上從幾分鐘瑜伽開始。早上起床後做瑜伽對身體特別有益，有助放鬆經過一晚睡眠而繃緊的肌肉，穰您積極迎接新一天，每天只要花數分鐘，爾且很有成功感！

要完成這個目標，請每天早上最少做 10 分鐘瑜珈。您可以選擇輕鬆的動作或好好活動筋（ㄐㄧㄣ）骨，隨您喜歡！您也可以參考網上影片（ㄆㄧㄢˋ）。持之以恆（ㄏㄥˊ），您自然就知道早上要做什麼瑜伽動作了。

  • 每天早上做 10 分鐘瑜珈，可以攘您一整天都保持正向積極。
  • 請記得記錄您的進度

除了喝咖啡，做瑜伽也可以提神。早上練習瑜伽時有意識地控制呼吸能煥發您的身心。

一夜好眠

睡眠對我們的身體機能至關重要。充足的睡眠讓我們的大腦能如常運作，並修復我們的身體。事實上，持續睡眠不足可能會增加心臟病、腎病、高血壓、糖尿病和中風的風險。睡眠專家表示，如果你以為睡眠不足沒有什麼大不了，那就大錯特錯了。

  • 每晚有 7 到 9 個小時的睡眠時間可讓我們感到精神充沛，準備好迎接新的一天。
  • 請記得記錄您的進度

您的床墊和枕頭對睡眠非常重要，如果您的床墊和枕頭已經使用多年，可能已經不再舒適，也許您應考慮更換。花點時間試用各種產品，選擇能好好支撐您的生體並攘您感到舒適的產品。

用蔬菜煮出健康滋味

蔬菜含有重要的維生素、礦物質和膳食纖維。高纖維含量能幫助消化，並提供更持久的飽腹感。蔬菜含有多種營養成分，但熱量卻很低。只要在每一餐膳食中添加一兩種蔬菜，就能增加每天蔬菜的攝取量。

  • 在日常煮食中加入蔬菜，讓每道美餚都為您補充豐富營養。
  • 請記得記錄您的進度

想知道有什麼便捷的方式將蔬菜融入日常飲食嗎？您可嘗試煮多一點放在冰箱，接下來慢慢享用。

放棄快餐

您知道漢堡包、熱狗、烤肉串和薯條等快餐食物裡有什麼東西嗎？快餐雖然便宜，卻是高熱量又低營養的高度加工食品。接下來，我們來了解如何明智地選擇食物吧。

  • 告別快餐、選擇更好更健康的食物。
  • 請記得記錄您的進度

我們進食的方式很重要。相較使用餐具，用手進餐往往會在短時間內攝取更多熱量。

及早規劃退休生活

  1. 以下哪個國家獲評為最佳退休國家？

    • 新西蘭
    • 澳大利亞
    • 瑞士 (✓)

    答案正確。（資訊來源：《美國新聞》2021 最佳國家評選）

  2. 千禧世代（俗稱 “80 後” 和 “90 後”）平均會從幾歲開始為退休存（ㄘㄨㄣˊ）錢？

    • A) 26 歲 (✓)
    • B) 36 歲
    • C) 46 歲

    答案正確。（資訊來源：匯豐《未來的退休生活⸺趨勢的變革》調查報告）

  3. 您的退休預算應包括什麼開支？

    • A) 住屋
    • B) 醫療
    • C) 娛樂
    • D) 旅遊
    • E) 家人的保障
    • F) 以上全部 (✓)

    答案正確，退休後您也需要面對各種財務負擔，還可能要應付不少退休開支。

  4. 計算退休需要的儲備金額時，您應考慮什麼因素？

    • A) 強積金儲備
    • B) 通脹率
    • C) 投資回報
    • D) 以上全部 (✓)

    答案正確。

  5. 試估退休人士從每個強積金帳戶平均提取的金額是多少？

    • A) 港幣 113,716 元 (✓)
    • B) 港幣 213,716 元
    • C) 港幣 313,716 元

    答案正確。（資訊來源：強製性公積金計劃管理局《強製性公積金計劃統計摘要》2021 年 1 月至 9 月數據）

  6. 一般而言，想在香港享受舒適的退休生活，平均需要多少儲備？

    • A) 港幣 270 萬元
    • B) 港幣 370 萬元
    • C) 港幣 470 萬元 (✓)

    答案正確。（資訊來源：匯豐於 2020 年 12 月進行的 FinFit 調查）

戰勝倦怠

繁重的工作量和追趕期限的壓力已成現今社會的常態，有時候我們會感到心力交瘁（ㄘㄨㄟˋ）。如您持續感到壓力沈（ㄔㄣˊ）重或十分疲倦，則有可能會進入倦怠狀態。

以下 4 個自助小提示可助您趕走倦怠，恢復生活平衡並避免再次出現倦怠狀態。您準備好迎接更愉快和健康的生活嗎？立即踏出第一步！

優先考慮自己的身心健康⸺確保您有良好的睡眠習慣、均衡的膳食營養、適度的運動和融洽的社交關係，平衡您的身心靈

跳出固有框架⸺如您對生活上的某方面不滿意，嘗試想辦法作出改變，或者把部分工作交給其他人，騰出時間完成更重要的事情

從工作壓力的來源著手⸺確保同事、客戶以及家人清楚知道您願意承擔多少責任，以免他們的期（ㄑㄧˊ）望過高，同時把握這個機會與他們訂立新的原則

擴展您的關係網⸺尋找您的人生導師，他們可以幫助您建立正面的人際關係，並帶領您尋求學習機遇和發展

Your Nutrition

  1. How often do you cook with olive, rapeseed or groundnut oil, instead of other oils or fats such as butter, coconut oil or palm oil?
    • Always
    • Often
    • Sometimes
    • Rarely
    • Never

  2. How often do you limit your salt intake? This means reducing how much you use while cooking or at the table, or by checking how much salt is in the food you buy.

    • Always
    • Often
    • Sometimes
    • Rarely
    • Never

    Try cutting back on salt. Eating too much can raise your blood pressure and contribute to heart disease. Processed foods are often high in salt so always check the labels.

Wealth management insights - 2 common savings tools

Question 1: What is the difference between time deposits and saving insurance plans?

Generally, time deposits pay higher interest than regular savings accounts, with terms that could range from a few days to several months. Time deposits therefore offer more variety than other types of bank deposits.

Saving insurance plans are primarily insurance plans, with a strong savings element, and provide a guaranteed return at policy maturity as well as life protection during the policy term. Some savings plans even offer terminal illness benefit and premium deferral unemployment protection.

Question 2: I'm planning to start a small business in a few years and want to build up my savings now. Which one would give me higher return, a saving insurance plan or time deposit?

Generally, savings insurance plans offer higher returns than time deposits. If you're prepared to save up over a period of years, a saving insurance plan is worth considering.

Source: HSBC Life: LIFE Talk Series, College of Insuranceology - savings insurance policy (hsbc.com.hk)

Question 3: I'm planning to study for a master's degree in the UK in the future. How do I start saving up for it?

Compared with time deposits, the investment period of a savings insurance plan is generally longer. But studying abroad may require longer-term savings, so a savings insurance plan may well be a more suitable option.

Both time deposits and savings insurance plans offer different currencies for selection. Buying a policy denominated in GBP now means you will be able to withdraw GBP when the policy matures, which is convenient for paying tuitions in the UK.

Source: HSBC Life: LIFE Talk Series, College of Insuranceology - savings insurance policy (hsbc.com.hk)

Great!

You've completed this task.

Choosing the right savings tool can help people reach their life goals sooner! Discover HSBC Swift Save Insurance Plan - a fixed-term endowment plan that helps save in the short term and offers extra benefits.

What's more? Earn a premium rebate of up to 300 RewardCash by joining and completing the Bonus Badge - 'Get Insured Online Challenge.' Offer available util 30 June 2025. T&C apply.

Take a breath - Lion's Breath

Our breathing is the easiest and most readily available tool we have for easing stress. When we're stressed, our breath becomes shallower and quicker, but with a bit of mindful and conscious breathing we can counteract this and feel calmer in no time. In this goal, you'll learn about the lion's breath exercise.

  1. Sit comfortably on the floor or in a chair.
  2. Breathe in through your nose. Fill your belly with air until you can't breathe in anymore.
  3. Open your month wide and breathe out, making an 'ahh' sound with you breath.

Continue this cycle for a minute. Check in once you've done it!

  • Do a breathing exercise each day to feel calmer and empowered.
  • Remember to log your progress

Healthy habits to boost your immune system

  1. Do you sleep at least 5 hours every night?

    • Always
    • Often
    • Sometimes
    • Rarely
    • Never

    Getting enough sleep is important for your health. Ideally, you should get 7 to 9 hours of sleep every night. If you're regularly sleeping less than 5 hours, it'll weaken your immune system and you're more likely to get sick.

  2. Do you take any vitamin or mineral supplements?

    • Always
    • Often
    • Sometimes
    • Rarely
    • Never

    Eat a variety of healthy foods from the 5 food groups to get the nutrients you need. Are you getting enough of vitamins and minerals? Take a nutrition test and see if you would benefit from taking supplements.

  3. Do you drink at least 7 glasses of water per day?

    • Always
    • Often
    • Sometimes
    • Rarely
    • Never

    Drinking water is one of the easiest ways to help your immune system work better. Immune health relies on the nutrients flowing through your bloodstream. Staying hydrated helps your body's infection-fighting cells circulate through your body faster.

  4. Do you stay up to date with your vaccinations?

    • Always
    • Often
    • Sometimes
    • Rarely
    • Never

    See your doctor to do a regular checkup and make sure your vaccinations are up to date. As you get older, your immune system becomes slower to respond. This also increases the risk of getting infectious diseases, such as pneumonia, and cancer.

Choosing the right protection

  1. Story 1: Jane is the breadwinner of her family. Her father recently passed away due to cancer, which got her worried about her family's financial future if she became sick. She therefore thinks of setting up an extensive financial safety net that would protect her family if she became ill. Which option will you suggest to Jane?

    • A) Getting a critical illness insurance plan that covers basic life protection and, more importantly, multiple critical illnesses such as cancer. (✓)
    • B) A basic life protection plan that excludes critical illness claims.

    That's right! A basic life protection plan only provides financial protection in the event of Jane's death. In contrast, such a critical illness insurance plan not only covers life protection but also offers Jane and her loved ones financial support by paying a lump sum if Jane is unexpectedly diagnosed with a specified critical illness. It can be used to help the family with bills and day-to-day expenses or to fund private medical care.

  2. Story 2: Steven and his wife, both 34, are full-time employed and have a young daughter attending primary school. Steven is a big believer in life planning, so he has already started planning for retirement that includes sufficient medical protection if anything happen in the future.

    To be prepared for retirement, which of the following benefits do you suggest Steven add to his medical plan?

    • A) Benefit with flexible coverage for unknown pre-existing conditions with no waiting period
    • B) Benefit with tax deduction
    • C) Both (✓)

    That's right! Steven will have to pay for his medical expenses after retirement, so talking comprehensive medical protection that provides flexible coverage will take such pressure off. In addition, a tax-deductible insurance plan, such as the Voluntary Health Insurance Scheme, offers a personal income tax reduction, which can help make savings ahead of retirement.

  3. Story 3: Brandon is an ambitious young man looking to start his own business before he turns 40. He now plans to build his investment portfolio with potential capital growth for new business ventures while supporting him to provide his parents with a financial safety net in case of misfortune ever strikes. So which choice would help Brandon to achieve his goal?

    • A) A whole life insurance plan with a savings element that covers the entire life of Brandon and provides a cash payout to his family when he passes away (✓)
    • B) A market-driven investment such as stocks

    That's right! A whole life insurance plan with a savings element, such as HSBC Wealth Goal Insurance Plan II, can help Brandon build his wealth gradually and achieve his long-term capital growth. Moreover, the life protection element can also give him peace of mind for future adventures with his loved ones.

Things you can control right now

We often fixate on events or circumstances that are outside our control. Sometimes our worries and feelings about these things make us feel overwhelmed. Understanding what we can or can't control will help us better manage our focus. Let's take a look:

What can you control?

  • Time spent on viewing news and social media
  • Time spent on achieving personal goals
  • Time spent on things you enjoy or that are good for you
  • How you practise sleep hygiene
  • Your nutrition and fitness routine
  • How much you connect with others—even virtually

What can you influence?

  • How and when you connect with loved ones and colleagues
  • How you interact online and offline to boost the morale of those around you

What have you little, or no, control or influence over?

  • Public policies
  • Other people's opinions, emotions and actions
  • News

Try not to let things that are out of your control drain your energy, and you'll become much more effective. (Reference: City Mental Health Alliance HK)

Make breakfast count

What you eat first things really matters. A healthy breakfast kickstarts the metabolism and fills you up so you won't need to snack. Make yours the best it can be every day!

What makes a good breakfast?

Whole grains, lean protein, low-fat dairy, fruits and vegetables.

  • Get more from that first meal
  • Remember to log your progress

Bacon and sausages contain protein but they're also high in fat. If you enjoy these for breakfast, cook until crisp, then wrap in kitchen paper to absorb excess fat. Or switch to lower-fat options such as lean ham.

Tips to loan more wisely

Use these 4 easy tips to help you loan more wisely!

Examine your income and expenses honestly

How much money can you afford to borrow? The only way to find out is to track your spending for 3 months—every dollar earned and every dollar spent. You'll then know what monthly payment you can afford on a loan, which means you won't take out a loan that's more than you can afford.

Use our Monthly Repayment Calculator to see how much you'll need to pay back every month on your loan.

Compare interest rates, fees and charges

Even if you see an offer for a '$0 interest rate', there are almost always hidden fees and charges. That's where the 'annual percentage rate' (APR) comes in. It includes all applicable interest, fees and charges for the year. So, remember to look at APRs to know the full cost of your loan.

Clean up your credit score

We never really think about our credit scores until we need them. But how you manage your money today affects which financing you'll qualify for tomorrow. Make sure you always pay your bills on time, don't use too much credit, and check your current credit score regularly. Do those 3 things and your credit score will likely improve.

Gather your required documents and apply

Applying for a personal loan is easy if you're prepared. Read the application and make sure you have all your paperwork ready. This could include proof of income, address and any other important files. If you have any questions, don't hesitate to get in touch with our customer service officers.

"To borrow or not to borrow? Borrow only if you can repay!"

The power of music

Listening to music you love causes your brain's pleasure-reward system to release the feel-good hormone dopamine. It also helps lower cortisol levels, and encourages positive emotions. It all adds up to less stress and an improved quality of life!

Here are some tips for mixing music into your routine:

As music is one of the easiest ways to lift your spirits, create playlists to pair with different activities.

For energetic high-intensity workouts go for upbeat, fast-tempo hip-hop, rock and pop. Sure to boost your motivation.

For quieter activities such as yoga, choose instrumental music with sounds of the natural world. Go for chillout, ambient tunes with a steady beat. While you're cooking up a feast in the kitchen, classical music can be inspiring, electronic tracks can lift your mood and soul music adds heart to your culinary creations.

Singing along to your favourite songs can lift your mood and attitude.

Learning to play a musical instrument is one of the best things you can do for your brain! Research shows it helps to improve both your cognitive and muscle memory by stimulating different patterns of brain development. Performing in public can help improve your confidence and this sense of achievement can help you accomplish more in other areas of your life. It's a win win!

Terms in HSBC

  • IBC (International Banking Centre): 國際銀行部
  • Primary Country / Home Country / Primary Market: 主關係行 / 主帳戶國
  • GT (Global Transfer): 環球轉帳

Notes on HSBC

Setting an HSBC account as the Primary Country

Choose one of the following:

  • Contact the local Premier Relationship Manager (RM) / Premier Team
  • Contact the Primary Country RM / Premier Team and request the linkage (關聯)
  • HSBC China: contact HSBC China IBC at +86 400 920 0828 to set your Primary Country

HSBC China

  • It’s generally not recommended to apply for the HSBC China Premier Credit Card before you become an eligible HSBC China Premier customer (maintain AUM equivalent to 500,000 CNY in HSBC China for 3 months).
  • If your HSBC China Premier Credit Card application is rejected, contact your RM to delete the old credit card application record; otherwise, subsequent applications may become difficult.
  • If you do not complete the primary account linkage in time, a service fee of 300 CNY/month may be charged (automatically deducted from your CNY settlement account; e.g. shown as SVC CHG FOR NOV2025).
  • After your HSBC China account is successfully linked to the Primary Country profile, you can request a refund for service fees already charged. It is usually better to let the system deduct the (300) CNY/month fee in full; partial payments may be re-collected later.

HSBC US

  • As of Oct 2025, HSBC US may label debit card deliveries via DHL as “document”, so customs declarations may no longer be required (depending on local rules).
  • HSBC US is generally experienced with international support. You can use Live Chat to ask about your Global Customer Directory (GCD), including current Primary Country and the status of other-region HSBC accounts on your profile.

HSBC UK

  • Incoming transfers via SWIFT may incur a £5 landing fee (no minimum-amount waiver).
  • To open an Online Bonus Savings Account (“Online Bonus Saver”), you typically need a UK address (often aligned with being a UK tax resident).
  • Similar requirements may apply to the Global Investment Centre (GIC) account, and may additionally require a permanent UK residential address.
  • Customer service may be less familiar with international servicing topics.
  • Cards are sent via Royal Mail (including for Premier customers).

Reference

Completed - A non-comprehensive HSBC account opening timeline

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