12 Little Habits to Improve Your Life Today
In a recent post, I happened to mention several benefits of quitting tobacco. That's not something I've done, because I've never been a smoker. But my mother's father and all of her brothers were chain smokers from their teens into their late 50s, when they decided to quit. As I remember it, there were false starts and setbacks, but eventually all of them were non-smokers. And my uncles all lived into their 80s.
Quitting tobacco is a huge habit change, and not easy. The habits I want to talk about today are nothing like that. They won't require counseling or treatment. They're easy to implement without a lot of preparation. They take just a few minutes to perform. (Some of them take almost no time and only a bit of effort.) They're all beneficial.
Why don't more of us do them? I have no answer for that, but it doesn't make sense. So here's the challenge: Implement just one of these habits today and every day this week. Add another habit next week, and so on. If you already do all or most of them, you deserve all the brownie points.
C'mon, do this for yourself, and get your family into it too. Good luck!
12 tiny habits
1. Drink more water.
Start your day not with your phone, not with coffee, but with a couple of cups of water. Then drink another two cups before each meal. Staying hydrated boosts your metabolism, improves your brain function, and may help you lose weight.
2. Ignore your phone.
Social media usage is directly connected to anxiety and depression, poor sleep, low self-image, loneliness, and other negative outcomes. Reducing screen time and building more offline connections is essential.
At least for the first hour each morning, leave your phone in the charging station or on your bedside table. Before looking at what other people are doing and thinking, give yourself a chance to order your own thoughts and get a grip on your day. Next, connect with your housemates. Don't just grunt a good morning – share a few moments of meaningful fellowship.
The phone, and all of its content, will still be there when you're ready.
3. Take several deep breaths.
I'm a trained opera singer, so I'm used to breathing deeply. But most people breathe very shallowly, barely expanding their lungs and intercostal muscles, especially when they're sitting – as many of us do almost all day. Even 3-5 deep breaths that engage the diaphragm can make you feel alert, yet calm. The practice lowers your heart rate, improves your posture, and increases your concentration, too.
4. Smile at yourself in the mirror.
Yes, this sounds a little silly. But every time you're in the bathroom, take 30 seconds to smile at yourself in the mirror. The act of smiling stimulates the production of dopamine and serotonin, two brain chemicals that make us feel happy and relaxed. "Even forcing a smile can... reduce stress and lower your heart rate," says Dr. Sivan Finkel, a cosmetic dentist in New York City. And smiling at other people makes everyone happier. "A smile can change everything," says travel writer Clemens Sehi. "It can open doors and the hearts of people whose culture you do not even know."
5. Make your bed.
I'm not your mom, but I can promise that this habit will start your day right. Your bed is the focal point of your room, and making it completely changes the atmosphere and inspires you to keep the rest of your space clutter-free.
If it takes you longer than two or three minutes to do the job, consider removing some of the excess décor that's slowing you down. Dust ruffles, shams, and eight artfully arranged pillows might be more trouble than they're worth.
6. Declutter for five minutes.
Set a timer for just five minutes and declutter one small area. It could be the top of your nightstand, a shelf in the pantry, or the game drawer. A regular mini decluttering session can reduce clutter significantly and gives you a sense of accomplishment and control.
7. Get moving.
Most of us do a lot of sitting. I'm sitting now as I write, and if I don't make a plan to get up regularly, I'll just keep sitting. After all, I'm busy. Yet there's evidence that taking a five-minute walk every half-hour or so has measurable health benefits. It doesn't even have to be a fast walk to reduce blood sugar and improve mood. You could pace while you make a phone call, or march in place, swinging your arms, during the commercial breaks on TV. Just get moving.
8. Choose fruit instead of sugar.
Stop reaching for cookies and M&Ms. Eat an apple, banana, orange, some berries, or any fruit instead. You'll improve your health, gain natural energy, and reduce cravings for sugary snacks.
9. Focus.
Work projects, home care, child care, and more can leave you feeling stressed and scattered. So each morning, write down one thing you want to be sure to do that day. Just one essential task. Writing it down solidifies your decision to act, and gives you a clear target. At the end of the day, you'll feel productive and successful because no matter what else went on, you know you took care of that one priority.
10. Go outside.
Fresh air, natural light, and things that are alive and growing – we need these. In our culture, it's possible to spend all day inside or in a vehicle, but then we start forgetting that we're alive. If you want real instead of artificial and energy instead of boredom, go outside.
11. Do something different.
We are creatures of habit, but sometimes it's good to shake things up. After all, we don't just want to go through our days on auto-pilot. A little adventure will boost dopamine, which enhances mood, motivation, and memory. So try something new. It can be tiny.
- Drive a different route to work.
- Talk to a stranger.
- Rearrange your furniture, your wall art, or your bookshelves.
- Explore a nearby town or visit a museum in your own city you've never been to.
- Order something other than your "usual" at your favorite restaurant or coffee shop.
- Take a class at your local community college, or watch a TED talk on a topic new to you.
- Visit the library and pick up a book by an author you haven't read before.
- Try a new hobby. There are many that don't require a big investment in supplies.
- Watch a foreign-language movie or TV show. (Netflix has great ones in Korean, French, Spanish, German, and a lot more.)
12. Be grateful.
We're all grateful when wonderful things happen. But the practice of looking for things to be thankful for on any ordinary day trains your attitude toward positivity. And noticing blessings on a not-so-good day is life-changing. Really. If we think hard enough, there is always something to be grateful for. End each day by reflecting on three things to give thanks for, and your sense of wellbeing will soar.
Accept the challenge.
There are big things you can do to change your life for the better, but there are many more little ideas that offer big rewards. Sometimes a small investment yields an abundant return in health, happiness, and productivity. Which of these tiny habits will you experiment with first?
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