Sometimes it is hard to rule your life according to some pre-established values and impose self-discipline. Most of the time we aim to accomplish big goals, but in order to be able to do this we have to start building tiny habits first. BJ Fogg, Director of the Persuasive Tech Lab at Stanford, studied this subject and created a method which emphasizes the effectiveness of tiny specific habits to create major behavior changes. Trying to bring these habits into your life may change in better your overall energy, physical status, your relationships and your work.
5 Tiny Habits to Improve Your Health
- Make a habit from drinking a glass of water immediately after waking up in the morning. This method will help you to eliminate toxins accumulated over night and start the day refreshed.
- Make something to avoid sedentary lifestyle. We give you a tip: park as far away as you can from the place you have to arrive.
- Introduce at least one raw fruit or vegetables to every meal: a leaf of salad, a slice of melon or orange, some berries, a few carrot sticks. Like this you will get the necessary nutrients and fiber.
- If you work in an office, stand up and stretch every hour as it is necessary to take a mental and physical break.
- Consume some proteins every day. Carry with you a small bag of nuts and eat some from time to time. Proteins help boost your metabolism.
5 Tiny Habits to Increase Your Mental Health
- Make a habit from asking open-ended questions, such as: “What do you think about…?” or “How would you….?” or “What is your experience with…?” This will help you to improve your social skills, make new friends and learn something from anyone.
- Distract from time to time from work practicing some artistic skills. You may keep in your office some pastels, crayons, watercolors, ink, clay, playdough and sometimes use them to relax for few minutes.
- Meditate for a few minutes every day or just sit in silence.
- At the end of the day, write your ideas on a notebook in order to give yourself a few minutes to pour out everything that’s on your mind before going to sleep. You may also use a recorder if you don’t feel like writing.
- Distress yourself when you are overwhelmed by repeat a personal mantra to yourself. My favorite mantras are: “I am stronger than I think”,” I can learn what I need to learn when I need to learn it”,” I’ve handled worse than this”, “When I take responsibility, I take power”.
5 Tiny Habits to Have Better Relationships
- With all the technology available nowadays staying in touch with people we love has never been easier. So, make a habit from calling, texting or emailing at least a family member or a friend every day. You don’t have to remain all your day engaged in social media, spend just a few minutes to find out that they are ok.
- Cultivate gratitude by writing a thank you note every week. You may address your words to someone who sustained you in the past or even to someone who’s passed on but had a great impact on your life. You will learn to appreciate the help of other people and escape your fears.
- Before going to bed, address some words of encouragement or gratitude to your significant other. Phrases like: “I love being with you,” or “Thanks for being there for me,” may sound old fashioned but will significantly improve your relationship by letting your partner understand how important is in your life.
- Make a habit from really listening to what people have to say. Give yourself time to think up and make a pause before giving the answer. This will suggest that you pay attention to what others say and value their ideas.
- Offer yourself a pause from time to time. We are not robots and we need time for relaxation. When we are very stressed or frustrated, we are not able to work properly and fulfill our tasks in an efficient manner. Spend some time just with yourself and you will return in the middle of the crowd with more energy, which will significantly improve your relationships.