What are 5 habits that can improve my life?
5 Small Habits That Will Change Your Life Forever
Everybody's an expert nowadays. Drink a shot of apple cider vinegar before every meal to lose weight. Wake up at 5 a.m. every day to be more productive. Unschool your kids like all those California tech entrepreneurs.
There's so much advice out there, it's hard to separate scientific fact from passing fad. So we've assembled five daily habits that research has actually proven will improve your health, boost your mood and lower stress.
1. Eat the Same Thing Every Day for Breakfast
It's estimated that the average human makes 35,000 decisions every day, including more than 200 decisions about food alone. The combined effect of all of this deliberating and deciding is something called "decision fatigue." Research has shown that humans have a limited amount of energy to expend on making smart decisions. Once we expend that energy, we either start making rash decisions or give up deciding entirely, neither of which are terribly productive.
The best way to avoid decision fatigue is simply to make fewer decisions by "routinizing" parts of your day. It's no accident that Steve Jobs and Mark Zuckerberg put on the exact same outfit every day or that Dr. Dre laces up the same pair of kicks every morning. Rich people can get away with eccentric clothing choices, but we suggest streamlining another daily choice: what to eat for breakfast.
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Instead of wasting valuable brain power trying to decide between a bagel and cream cheese or scrambled eggs, pick one healthy, energy-packed meal and stick with it every day (at least every weekday, with some variety on the weekends). Nutrition and weight loss experts suggest a high-fiber cereal with low-fat milk and fresh fruit or a low-fat protein shake with frozen fruit.
2. Schedule Some Standing Time
Although sitting is not exactly the new smoking, a growing body of research has found that sitting on your butt for eight hours or more a day causes increased blood pressure, high blood sugar and unhealthy cholesterol levels.
But exactly how much time do you need to get off your duff to combat the effects of sitting? One study found that standing up and engaging in light physical activity (taking a lap around the office) for just two minutes every hour was associated with a 33 percent lower risk of death! That's reason enough to set a reminder on your phone to get up and move around every hour.
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Standing desks are one solution; so is propping your laptop on a high table. Standing, like walking, forces the muscles and heart to work a little more. You could also invite coworkers for a "walking meeting," especially if it's a brainstorming session. As a bonus, taking a walk outside has been linked with greater creativity.
3. Take a Meditation Break
You don't have to be Buddhist or twist yourself into a full lotus position to reap the stress-reducing benefits of meditation. One study on mindfulness meditation found that people who mediated for six weeks had lower levels of anxiety, depression and insomnia than people who didn't.
So how do you do it? It's actually very simple. Pick a time of the day where you can find a quiet place to sit (or stand, if you're likely to doze off). Then choose a mantra that elicits feelings of relaxation and peace. Dr. Herbert Benson, former director of the Benson-Henry Institute for Mind Body Medicine suggested in a Harvard Heart Letter repeating positive words like "peace" and "relax," a short prayer, or a rhythmic phrase like "breathing in calm, breathing out tension." Aim to do this for 20 minutes, but start with five if you need to.
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If your mind starts to wander, rein it in by returning to your mantra. Or if it's simply too hard to quiet your thoughts on your own, consider downloading pre-recorded meditations or signing up with a daily mindfulness app like Headspace.
4. Keep a Gratitude or Laughter Journal
There's mounting evidence that a daily dose of gratitude is good for lifting your mood, improving relationships and cultivating patience. If you want to stave off depression and invest in long-term happiness, consider setting aside 10 minutes every night to practice an exercise called Three Good Things.
Created by Dr. Martin Seligman, the father of modern positive psychology, the exercise is simple. Keep a journal in which you write down three good things that happen to you each day. It could be as fleeting as enjoying a great sandwich for lunch or as momentous as the birth of a child. Next to each entry, explain why it happened and who helped make it happen.
According to the Journal of Happiness Studies, when participants tried the Three Good Things exercise for just one week, they were less likely to be depressed and the positive effects lasted for months. Interestingly, the same research found similar mood-boosting effects from writing down three funny things that happened today and why. So if a gratitude journal sounds too cheesy, try a laughter journal!
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5. Turn Off All Screens 30 Minutes Before Bed
Getting a good night's sleep is one of the most important things you can do to improve your overall health, reduce stress and depression, and boost daytime productivity. But so many things get in the way of a truly restful and uninterrupted night's snooze. In addition to drinking too much caffeine too late in the day, we're addicted to our screens.
Electronic devices like smartphones, tablets and e-readers emit blue wavelengths of light that suppress the production of melatonin, the hormone that helps our body maintain a steady circadian rhythm. Computers and TVs also produce blue light, but we sit further away from them, so the dosage isn't as high. When melatonin production is suppressed, the body and brain miss their normal cues to wind down and prepare for sleep.
In one small study, participants who spent time on an e-reader before bedtime took longer to fall asleep, averaged less REM sleep and were more tired when woken after eight hours compared to people who read a printed book before bed. The researchers also worried about the long-term effects of melatonin suppression, which has been linked with higher incidences of breast and colon cancer in night-shift workers.
As a general rule, turn off all electronic devices a half-hour before bedtime. In addition to letting melatonin do its thing, it will give your eyes and brain a rest in preparation for sleepy-time.
Who doesn’t love a good makeover movie? Princess Diaries: royally iconic. She’s All That: Freddie Prinze Jr. was our generation’s first love. Clueless: Brittany Murphy looked bangin’ (even though that was way harsh, Tai). But life isn’t a late ’90s rom-com, and it takes more than a pair of contacts and a hair straightener to transform your life. Luckily, we’re out of high school and we’ve got bigger issues than getting the quarterback to ask us to homecoming (he always turned out to be a douche anyway).
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Instead, we’re focused on how to be our best selves and be happier. That means getting healthier, being kinder to ourselves, and getting sh*t done (because we deserve to have it all). No, a new wardrobe and a popular BFF won’t change your life, but these 17 insanely easy, good habits just might.
1. Make your bed
At the risk of sounding like your mom, please make your bed. Not only will it feel good to get into a made bed at night, but it’s important for the success of your day. Making your bed first thing every morning means one small win before you even have a cup of coffee, which subconsciously will motivate you to achieve thousands of small wins throughout the day (and you know what they say about small wins: they lead up to really big ones). Plus, Gretchen Rubin found in her research that it’s the easiest and most common daily habit you can do to boost happiness.
2. Organize to-do lists based on life goals
Making a to-do list is no revolutionary hack, but how are you setting priorities when you review what has to get done every day? Before making your next to-do list, ask yourself where you want to be in 5-10 years. Everything on your to-do list should be taking a step towards achieving these goals. For example, strategize business growth, spend 30 minutes taking an online class, or work out if your goal is to be more active. In other words, to-do lists of even the simplest tasks could have a long-term perspective.
Making your to-do list with goals in mind will show you where you should be spending time and where you can be spending less time. Of course, you’ll always have to do the mundane house chores or tedious tasks, but figure out where you can outsource these items, and prioritize what will get you closer to your goals first thing so you make sure to get it done (yes, that means a workout or the brainstorm meeting you’ve been putting off).
8 Daily Habits That Changed My Life
Source: Ambitious Kitchen
3. Eat more leafy greens
Getting healthier is not always a dramatic transformation. In fact, it’s typically a series of small habits and minor additions to your diet that snowball into a healthier lifestyle that’s all-around better for you. Don’t focus on cutting out food groups or limiting what you can and cannot eat (that can lead to bingeing or an unhealthy relationship with food). Instead, focus on adding leafy greens to at least two meals a day. Add spinach to an omelet, throw kale in a pasta sauce, and order a side salad when you’re eating out.
4. Give yourself deadlines
You know from college all-nighters and projects at work that if there’s a deadline you have to meet, you find a way to get it done. What makes an assignment our bosses give us or a paper for “Shakespeare 101” different from a personal goal is that we don’t usually have a deadline to motivate us to accomplish it by a certain time. No matter how small or specific (like replacing your old couch, making friends with a coworker, establishing an emergency fund, or running three miles), give yourself a specific and realistic deadline.
If you’re still having trouble sticking to goals because you know your deadlines are “flexible” when you’re the one setting them, sign up for a marathon, announce the launch of your side project or business with a release date, or let a friend or family member know your deadline so they hold you accountable.
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Source: @charmedbycamille
5. Instead of taking a social media break, get up and move
You know it, you love it, you depend on it: the momentary pause from uninterrupted work to take a quick scroll through social media. At this point, opening Instagram might feel like second nature when you just finished one task and need a refresh before moving on to the next. But instead of scrolling through Instagram, checking Snapchat, or refreshing TikTok, get up and move your body to refresh yourself in between work tasks. A few jumping jacks, a mini dance party, a yoga flow, or just some stretches are enough to energize your body, reset your mind, and will help you focus better for the rest of the day.
6. Read more
I’m the queen of excuses when it comes to reading more often. “I’m too tired,” “I don’t have any new books,” and “How am I expected to do anything else in my free time when all six seasons of Sex and the City are on Hulu!?” are excuses I use on a regular basis. But reading is not only enjoyable; it’s good for you. Whether it’s winding down before bed, taking a break in the afternoon, or as the ritual that you look forward to when starting your day, fit in some more time to read. As for what to read? Start with inspiring books, books to educate yourself, or enjoyable books that should be on your summer reading list.
Source: @twentysomethingplus
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7. Say “thank you” instead of “I’m sorry”
I have a terrible habit of saying “sorry” all the time. I say “sorry” when I need someone to repeat what they said or I bump into a stranger, and I apologize profusely for being late or making a mistake. While “sorry” is just a word, language can affect the way we think and feel about ourselves, and women, in particular, are taught to be polite by putting themselves down. Instead of “sorry,” make a conscious effort to say “thank you” instead.
“Thank you for being patient!” instead of, “Sorry for being late!” is another way to practice gratitude, but it’s also a consistent way to be kinder to yourself. BTW, saying sorry in relationships is crucial when you made a mistake or hurt the other person’s feelings, but showing gratitude can be even more important.
8. Tidy up your space before bed
I know, I know: the last thing you want to do at the end of a long day is clean (the horror!). But dishes in the sink or laundry piled on the chair (we all have that one chair), can prevent us from feeling fully relaxed while going to bed at night or might make us more stressed starting the next day. Clutter in your space can translate into clutter in your mind, so dedicate five extra minutes before bed to run the dishwasher, wipe off kitchen counters, and declutter any papers or laundry that has piled up in the bedroom. A less cluttered bedroom can help you sleep at night, while a clean kitchen can make you happier the next morning.
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Source: @homeyohmy
9. Sit up straight
Bad news for all the other slouchers out there: your posture might be affecting your physical and mental health. Practice better posture for overall health by straightening your back and relaxing your shoulders (and stop looking down at your phone while you’re at it!). Did you sit up taller just now? Good. Start consistently working on improving posture throughout your workday. If you want to be as extra as I am, you can also try setting reminders through phone alerts or sticky notes around your apartment, or you can set a note as your phone wallpaper to remind you to correct your posture whenever you check the time or read a text message.
10. Take the stairs or walk extra steps
Taking the stairs instead of the escalator or parking a bit further away from the grocery store will add up. If your schedule is so packed that fitting in a workout is causing you more stress, it might be hurting your health instead of improving it. It’s time we stop thinking of “exercise” as an hour-long HIIT class and make it about living more actively by moving whenever we can. As a rule of thumb, moving more often than you sit will make a big difference in your overall health and wellbeing.
Source: @chrissyford
11. Say “no” when you mean no
How often do you avoid saying “no” when you want to? Do you find yourself doing favors for others when you’re already stretched too thin? Do you pick up work for coworkers when you’re too busy, say yes to plans you’re not excited about, or hang out with friends to avoid FOMO (even though you want a chill night in)? One of the most powerful things you can do for yourself is to say what you mean and be true to what you need. Master the art of saying “no.” Say, “I’d love to help you, but I can’t give the time and effort to this task that it deserves,” and “I need a night by myself tonight, but let’s get coffee this weekend,” whenever you feel the need to please.
How one habit changed my life.
12. Manage your money based on what brings you joy
Listen, I’m the last person who should be giving financial advice. As a self-proclaimed “creative,” I never even thought about taking a business course in college, and the extent of my money knowledge upon graduation was how to budget for Starbucks. But one piece of financial advice really clicked for me: money is your life’s energy. I started understanding money in a different way when I realized money was just an exchange of value for the effort and energy we’re giving about 40 hours every single week.
So be thoughtful about how you want to spend your life’s energy; does it really bring you joy to go to drinks with that friend you don’t have fun with or to buy the top you’ll never end up wearing? Managing your money based on what does and doesn’t bring you joy will reduce stress that comes with spending money on the vacations, items, and experiences that you truly love. Also, invest in yourself: get the gym membership, purchase that online course, and open a savings account. The more money you put into something, the more likely you are to keep it up as a habit.
Source: @thelittletembo
13. Mute (or unfollow) most social media accounts
You may be the sum of the five people you spend your time with, but you’re also the sum of the five people you consume on Instagram. Unfollow or mute all the accounts that do not make you feel inspired, happy, or confident, and then crowd out the accounts that aren’t serving you with accounts that inspire you. Follow other women whose careers you admire, and find accounts that will bring you positivity whenever you are tempted to scroll (like, I don’t know, @theeverygirl, for a totally random example).
Also, rethink whether the bloggers, celebs, and brands you follow are providing you with inspiring content, or if their posts just make you feel bad about where you are in life. Likewise, it’s time to mute or unfollow that frenemy you had in high school or your sorority sister’s ex-boyfriend’s cousin that you met a few times. Instead of watching other people’s lives, go live your own.
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14. Get more sleep
Easier said than done, right? But don’t worry: even though it might feel like getting more sleep is impossible, it’s a habit just like anything else. Detox your sleep routine, try some of our favorite products, or stop looking at your damn phone to fit in a little more (quality) beauty sleep. You can also try getting to bed just five minutes earlier than the night before until you wake up feeling refreshed and energized instead of zombie-like. Also, let’s all stop hitting the snooze button, OK? It’s only confusing the body, and if you’re going to sleep early enough (curse you, Netflix!), you should be waking up naturally and easily.
Source: @missenocha
15. Donate $5 to a new organization or charity every month
It may sound counterintuitive to spend money more often if you’re like me and your bank account is a constant source of stress. However, feeling a lack of something (whether it’s time, love, or money) is all mental, no matter what. It’s a cliché glass-half-empty situation; realizing you have enough water (or money) to give some away will show you the glass is half-full instead.
But more important than even our own finances is what we can do to help other people. Compassion, support, and empathy should be a part of our routines, just like brushing our teeth or doing a load of laundry. Take the time to educate yourself on organizations and charities that need your help, and then donate what you can regularly (FYI, even the price of one latte can make a difference).
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16. Set your alarm a few minutes earlier than you need to
If your mornings feel more like a race against the clock or an episode of Chopped, consider waking up extra early to have a slow, calm start to your day. You might have limited control over your mornings (like an early work start time or a child to take care of), so waking up just 10-15 minutes earlier than you need to will help you feel more in control and calmer throughout the entire day. Whether you spend your time meditating, indulging in a luxurious skincare routine, or just brewing a cup of coffee with a moment of silence, you will not miss the 10 minutes of extra sleep.
Source: Sassy Red Lipstick
17. Limit your decision making
We make a lot of decisions every single day, even just within the first few minutes of waking up: whether or not to hit snooze, what to wear (which is approximately 100 different decisions), when to turn on the coffee pot, to be or not to be (that is the question–especially when you didn’t get enough sleep last night). The little decisions add up to be overwhelming. Decision fatigue is a real thing, and it’s why we opt for pizza delivery instead of cooking at the end of a long day or forego the workout altogether if we have to think about which time slot works best.
To keep up with healthy habits, limit decision making as much as possible and reduce decision fatigue. Meal prep all your lunches, sign up for workout classes in advance (or put a workout in your calendar so you can’t skip it), and try a go-to outfit formula so you don’t have to think about what to wear. The purpose of forming habits is so you don’t have to think about whether or not to wake up earlier, go to bed sooner, or do the dishes after dinner; you do it because there’s no option not to.
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What habits have changed your life the most?
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BODY IMAGE
How to Achieve Body Acceptance and Self-Love, According to an Expert
written by JOSIE SANTI
SEPTEMBER 3, 2021
Source: Kool Shooters | Pexels
Some of us want to get stronger, some of us want to eat healthier, and some of us want to get more sleep, but the one goal we all have in common is to feel more self-love. Self-love is not something that’s taught in school. In fact, we’re more likely taught how not to love ourselves and accept our bodies from friends, parents, and the media (more on that below). But thinking we’re not good enough or constantly trying to change the way our bodies look is stressful, destructive, and a complete waste of energy.
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Think about all the time and energy you spend obsessing about the way your body looks or not loving who you are. That time and energy could be spent on more important things like running successful companies, growing fulfilling relationships, and actually going through life feeling happy (imagine!). So how do we get out of the self-hate cycle and accept our bodies as they are? I turned to an expert for advice.
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Dr. Adrienne Youdim is not your regular weight lost specialist—she’s a cool weight lost specialist. And by that, I mean she uses her expertise and practice to teach women how to achieve self-love and body acceptance first, knowing that true health can only begin when you love yourself. Dr. Youdim is an internist who specializes in weight loss and nutrition and served as the medical director of the Cedars-Sinai Center for Weight Loss before opening up her own private practice in Beverly Hills. Read: She’s seen a lot of patients who do not accept their body as it is.
As if her long list of experience wasn’t enough, she’s also the author of the book Hungry For More, which connects the desire for weight loss with what we’re lacking emotionally. While she’s a weight loss expert on paper, she’s really a self-love expert because she knows that you cannot reach any health goal without it. Read on for her definition of body acceptance, where it comes from, and six tips that will help you achieve it.
MEET THE EXPERT
Dr. Adrienne Youdim, MD, FACP
AN INTERNIST WHO SPECIALIZES IN MEDICAL WEIGHT LOSS AND NUTRITION
Dr. Youdim served as medical director of the Cedars-Sinai Weight Loss Center before opening her own practice in Beverly Hills. She wrote the book "Hungry For More," an empowering memoir and how-to guide for women looking to reach their health goals and love their bodies.
What does “body acceptance” even mean?
We talk a lot about accepting your body and loving yourself, but what does that really mean? Does it mean looking at yourself in the mirror and thinking everything is perfect, or is it like any other romantic relationship where you feel unconditional love and respect? According to Dr. Youdim, body acceptance is different from self-love, but they both share an important factor. “Body acceptance and self-love are not the same, but they are both unconditional and are not dependent on outside factors,” she explained. “We can accept and love ourselves regardless of how we look, how much we weigh, what kind of car we drive, or how much money we make.”
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Another important PSA: Body acceptance and loving yourself does not mean that you don’t have goals or aren’t prioritizing self-improvement. Rather, you love and accept yourself so much that you know you deserve to reach your goals. “For example, you can want to lose weight, but body acceptance means that you still accept yourself for who you are in this moment. In fact, that acceptance makes it more likely that we will achieve our goals.” In other words, you don’t accept your body once when you reach certain health goals, you can reach health goals because you accept and love your body as it is right now.
We talk a lot about accepting your body and loving yourself, but what does that really mean? Does it mean looking at yourself in the mirror and thinking everything is perfect, or is it like any other romantic relationship where you feel unconditional love and respect?
Where do body insecurities come from?
Raise your hand if you’ve ever had a “joking” conversation with your friends over which body part you hate most (Mean Girls style). I am certainly guilty. The sad truth is that body insecurities are so normal that it’s something we bond over with other women. If you’re the Cady Heron who can’t think of anything to dislike about yourself besides bad morning breath, you’re probably the outsider. When we grow up and assimilate to societal norms, we learn pretty quickly that hating our bodies is not only socially acceptable but expected.
“There is so much outside noise that affects how we see ourselves and particularly how we see our bodies,” Dr. Youdim explained. “Not only does social media, TV, and our culture at large dictate how we should look, but many of us are even affected by people we love. For example, a mom who struggles with body image may criticize her own body or engage in unhealthy weight loss strategies. Her words and actions are a form of role-modeing that sends a message to her children that a body needs to look a certain way in order to be acceptable.”
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Bottom line: Your body insecurities actually have nothing to do with your own body. They come from external pressure to look a certain way or feel a certain way about yourself. For that reason, no pant size, weight, or body shape is immune. But good news: There’s a way out. Read on for tips to accept your body and love yourself more.
Tips to improve self-love and achieve body acceptance:
1. Start by being more aware
“The first step to achieving self-acceptance is self-awareness,” Dr. Youdim suggested. Self-awareness means knowing what we are saying to ourselves and the messages we’re sending to our bodies. She also suggested distancing yourself from the negative thoughts. For example, if you find yourself hating your thighs or feeling like everyone is staring at your stomach, notice the thought and then look at it objectively. Ask yourself, Is this belief really true? Would a close friend or confidant tell me the same thing? Then, think like the opposite is true, like your thighs look amazing, your jeans fit perfectly, or everyone is staring because of how good you look. “Operate from a place of possibility,” Dr. Youdim advised. “Dare to imagine a different story and allow for that new narrative to stick. With time and practice, it will!”
2. Know that self-love is a skill, not a circumstance
Self-love doesn’t just happen to you once you reach a certain weight, promotion, or get in a relationship. Self-love is a state of mind you work on internally, not a factor that hits you from the inside. If you need some proof, even Dr. Youdim has had to overcome insecurities too. “I was just as critical of myself at size 2 as I was at size 10,” she explained. “Self-love is an inside job, and being overly critical, engaging in self-limiting beliefs, or not accepting our bodies can and will happen at any size.” For whoever needs to hear this: Yes, you can and should love yourself, regardless of “imperfections” you see in the mirror. Stop thinking that changing those imperfections will make you love yourself more and start cultivating self-love as you are now.
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Self-love is a state of mind you work on internally, not a factor that hits you from the inside
3. Notice where your relationship with your body is physically manifesting
And now where the tie between lack of self-acceptance and Dr. Youdim’s weight loss practice comes in: Your relationship to food has everything to do with your relationship to your body. “There is a physiologic reason why we can’t control ourselves when it comes to food,” she said. “When we are sad, unfulfilled, anxious, etc., we seek comfort and often turn to food for that comfort.” While a glass of wine or a tub of Ben & Jerry’s might feel temporarily comforting, it does not fix what is making us uncomfortable to begin with and, as Dr. Youdim said, does not address what we are truly hungry for. If you’re anxious or hateful when it comes to your body, those feelings manifest into uncomfortable feelings that then physiologically trigger food cravings. Your body is affected by negative emotions, including when you have negative emotions about your body. Start getting curious about cravings. Identify what you are truly hungry for and what would actually comfort the uncomfortable feeling.
4. Try intentional mindfulness and meditation
As for tangible practices we can add into our routines to cultivate more body acceptance, Dr. Youdim cited mindfulness, meditation, and journaling as being the most effective tools to improve our self-love. Since negative thoughts are typically automatic, being more mindful will allow you to catch yourself in these thoughts (read: self-awareness), and change thought patterns. As the mental health practice taking the world by storm, “studies show that we can foster greater self-acceptance through meditation,” Dr. Youdim said. Meditation in general can help with clarity, but try meditating with an affirmation like “I love myself” or “my body is healthy and powerful” to make it specific to body acceptance. And if meditating isn’t for you, journaling is also a powerful tool. “Writing is a gateway to awareness, self-healing, and transformative change. Gain awareness of thoughts and patterns, set intentions and goals, and offer yourself compassion and grace.”
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5. Remind yourself that you are not alone
It may sound cheesy to say that you are not alone, but when we’re struggling with body image issues and lack of self-love, we often are overly focused on our own experience. For example, we’re thinking that everyone is judging us or that other people notice the insecurity like we do. In reality, no one thinks of you as critically as you think of yourself (duh!), and everyone is dealing with their own insecurities. Personally, when I start feeling overly insecure about the way I look, I take it as a sign that I’ve been too focused on myself and start checking in with friends or call my mom to see how she is.
“When we suffer, we imagine that we are the only one,” Dr. Youdim agreed. “Being human means being imperfect. A sense of common humanity can make you feel differently about negative beliefs you have about yourself. Remind yourself that you are not the only one suffering or experiencing insecurities.” When you’re focused on your body, remind yourself that you are not alone. Remember that no one is perfect and everyone has their own insecurities. And then, shift your focus to loving and taking care of other people; it will translate into loving and taking care of yourself.
6. Practice self-kindness (not self-judgment)
The last thing you should do when noticing your insecurities and negative thoughts is to add even more insecurities and negative thoughts on top of that. Don’t be angry at yourself every time you notice a negative thought come up. Instead, practice self-kindness as much as possible. Look into your reactions when you’re feeling inadequate or insecure: Do you feel compassionate and understanding, or are you criticizing? Dr. Youdim suggested thinking of a negative belief you have about yourself. Do you think you’re bad at your job, aren’t likable, or aren’t as attractive as someone else? Now think about how to reframe this belief with an attitude of kindness. How would your best friend, mom, or whoever is kindest to you reframe this thought? Even if you don’t believe the kinder version of the thought, after enough practice, you eventually will.
How can I improve my life in 7 days?
The only way to improve your life is to consistently make choices that will make your life better. It’s tempting to think you need to make sweeping changes in an effort to shake things up and improve everything all at once. But the reality is, it’s the little things that add up and have a huge impact on us.
One Simple Habit that Changed My Life
Ryan Edy | Getty Images
If you really want to start improving your life, start with small but meaningful steps that you can build on over time. Take on new and exciting activities, but begin slowly so you don’t get overwhelmed. In no time, you’ll begin to see your life improved by taking steps that help you build knowledge, improve confidence and engage in activities that make you feel healthier and more connected to your inner self and to others.
Here are seven steps that will help open your mind, release stress and remind you of what’s really important in life. Start today, and in just seven days you’ll begin to notice the small but profound improvements to your life.
1. Begin learning a new skill.
What’s one thing you’ve always wanted to learn, but have never made the time for? Maybe you’ve always wanted to learn to speak a foreign language, play an instrument, knit or use a sewing machine. You may wish you had a practical skill, like Photoshop or Excel spreadsheets, but never made the time to learn it.
Or you may consider taking up an activity you used to enjoy but gave up on, like learning how to Rollerblade or ski. Pick something that’s been gnawing at the back of your mind and come up with a plan to learn it.
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Next, look for the resources you need to help you master this new skill. To learn a foreign language, there are a number of apps available for download. LinkedIn Learning offers many tutorials to help you with business, management and software tools. YouTube is another great resource, offering free tutorials on anything from learning to Rollerblade to using a sewing machine. Set aside 15-30 minutes every day to work on your new skill, and see how awesome it feels to start chipping away at this bigger goal.
Related: 20 Lucrative Skills You Can Learn for Less Than $20
2. Give yourself a reward every day.
One of the greatest pieces of self-care advice is nestled away in an early episode of Twin Peaks, courtesy of Agent Dale Cooper: “Every day, once a day, give yourself a present. Don’t plan it, don’t wait for it, just let it happen. It could be a new shirt at the men’s store, a catnap in your office chair or two cups of good hot black coffee.”
Too often, people get hung up on the idea that a self-reward should be a big, rare event limited to special occasions; that it needs to be planned in advance and earned through hard work. The truth is that it doesn’t have to be like that. You don’t need to push yourself in order to deserve something nice. In fact, it’s much healthier to indulge once in a while (in moderate doses, of course), rather than constantly live in deprivation.
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Giving yourself a little treat each day will provide you with an extra boost of happiness and positive motivation. Consider it the emotional equivalent of hitting the “refresh” button. So, rather than burn out, you’ll be rejuvenated and ready to tackle the challenges of your daily life.
3. Start an exercise program.
Exercise is not only an important part of living a healthy life; it’s also a great way to improve your mood, maintain control over your weight, suppress your appetite and reduce the effects of stress. And as the ultimate incentive, people who exercise live longer and healthier lives than those who are sedentary.
The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of the two. If you're not getting that level of activity now, it's time to start doing something about it.
No matter what your fitness level, you can start a home exercise program. First, assess your fitness level by taking into account your basic level of fitness. Then consider what your goals are. Do you want to lose weight, increase flexibility, build muscle? Are you hoping to train for a marathon or another fitness challenge? Set clear goals so you can gauge your progress. You should aim to incorporate strength training of all major muscle groups into your fitness routine at least two days a week. Try making exercise a daily habit. Start slowly and work up to more rigorous exercise routines over time.
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4. Declutter your environment.
Whether or not you’re a fan of the Marie Kondo approach of decluttering by asking yourself if an item “sparks joy,” you have to admit that living in an orderly and clean environment is a great way to improve your life. It can decrease feelings of stress and help you operate more efficiently.
A clutter-free living environment creates a feeling of ease and contentment in your home and office life. A neat and tidy space allows you to perform daily tasks more efficiently because everything is readily available and you know where to find the things you need.
Removing clutter is also physically healthier because it removes dust particles that accumulate on all the stuff we never use. And the process of decluttering can give you a sense of accomplishment. You’ll take pride in your environment, which means less anxiety or embarrassment when visitors pop by.
Related: Your Office Isn't Big Enough for Clutter and Productivity
5. Make a bucket list.
A bucket list (a list of things you want to do before you “kick the bucket”) is a great way to provide clarity on what’s important in your life. A bucket list can be whatever length you want it to be, and it can include both short-term and long-term goals you want to accomplish. This list is an important step to improving your life because it can help you see what’s most important to you.
The ultimate goal of a bucket list is to help you make the most of each day. Instead of letting your days float by in a blur, use a bucket list to give your life purpose, focus and direction.
It can help you determine what experiences you want to have, and help you reach for the things you want to accomplish. Once you have the list, you need to start having these adventures, exploring your world and building the memories that will make you smile each day.
6. Confront a fear.
We all have fears. Fears can help keep us alive and safe. But fears can also hold us back, especially if we let them control us. Take time to define your fears. Some fears are valid, but others are simply deep-rooted anxieties. Separate “real” fears from worst-case scenarios that you have let spiral out of control. When we confront our fears, we build courage and learn to overcome these dark thoughts.
As you work through your fears, you develop wisdom. Some of our fears may come true, but living through adversity helps us gain insight. Even if the worst happens, we can learn to overcome. Understanding our fears helps us develop compassion for others.
We can put ourselves in other people’s shoes and have empathy for what they’re going through. And most importantly, facing your fears will help you build resilience and tenacity. If you have confronted your fears, you have learned to overcome obstacles. You have learned that you can succeed even under difficult circumstances.
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7. Reconnect with an old friend.
There is nothing quite like the joy of reconnecting with an old friend. Sometimes we let space and time come between us and those we cherish. Sometimes friendships fall away or become muted, not out of any feeling of misgiving or malice, but because we get busy and don’t make the effort to maintain those ties.
But when we revive old friendships, we reconnect with our past. And you may find that those connections are still as strong as ever; that you can pick things up right where you left off.
Old friends can remind you of who you were before life got complicated, and this can help you see who you want to be in the present. They can reawaken those old dreams and desires you once had. Perhaps you’ve moved beyond those old ambitions. Perhaps those old desires are no longer valid. If that’s the case, those friends we’ve had forever can help us gauge how far we have come, and remind us how far we have yet to go.
