Tiny Habits for Better Physical Health
Tiny Habits for Better
Physical Health
1. Drink a glass of water first thing in the morning. We
often don’t get enough water in our
systems, and get so busy throughout the day that we don’t think about stopping to
replenish our supply. Or we replenish with soda or coffee or tea but not water.
Trigger yourself by leaving a big glass out on the counter or table. Or do what
I do, and get a big travel mug with a lid. At night, I fill it up with a lot of
ice and a bit of water, and in the morning it’s waiting for me: a nice,
cool cup of water. Flush the toxins, kickstart your system, wake yourself up
2. Park as far away as you can from the door. Fight the
effects of a sedentary lifestyle by getting more steps into your day whenever
you can. In fact, simple things like a longer stroll from the car to the door
might be more effective than a vigorous work-out at counteracting the effects
of long hours at a desk.
3. Eat raw fruit or vegetables with every meal. Think: a
green side salad, a slice of melon, some berries, a few carrot sticks and
cucumber slices. Not only will you get more nutrients in, you will also be
getting in more fiber and potentially helping your body lose weight, retain
energy, and decrease hunger.
4. Stand up and stretch every hour, on the hour. Trigger
yourself with a beep on your phone or watch (do people still wear those?) or
computer. Sitting for extended time periods is a bad idea for both your body
and your brain. You need a mental and physical break, and it doesn’t have
to be a big deal. Just stop, when your on-the-hour beep sounds at you. Stand up
where you are, reach over your head, take a deep breath, touch your toes, roll
your shoulders.
5. Carry a small bag of nuts or beef jerky everywhere you go.
Something protein-rich will help stave off hunger as well as keeping you from
getting to that ravenous point when you’ll eat anything in sight, no
matter what the calorie count is. Getting a little more protein in your diet
can help boost your metabolism and build your muscle, as well.
Tiny Habits for Better Mental Health
1. Ask open-ended questions. Instead of throwing out
questions just so you can insert your own opinion, ask bigger, better
questions. Avoid asking questions that can be answered with a simple Yes or No.
Try questions that start with “What do you think about…?” and “How would you….?” or “What is your experience with…?” Then listen to the answers
with the attitude that you are here to learn. Having an open perspective and
initiating deeper conversations will help you to relate with others, cultivate empathy,
keep your own problems in perspective, make new friends, and learn new ways of
approaching life. Imagine the wisdom you would gain in five or ten years if you
just have one of these conversations every week.
2. Keep a tray of art supplies out on your table/desk/shelf. Don’t force
or even expect yourself to clock in a certain number of minutes or productions.
Just keep them out, in reach, so that when you feel like doodling around with
something artistic, it is effortless. Bonus points: switch the art medium out
every week or month (pastels, crayons, watercolors, ink, clay, playdough,
carving knife & wood block).
3. Sit in silence for a few minutes every day. We don’t have
to call this meditation, because that might be a little too intimidating. You
don’t have to sit cross-legged. You don’t have
to close your eyes. You don’t have to be Zen-like in
anyway. Your brain can be flying a hundred miles an hour, but don’t say
or do anything. Just sit, comfortably, and breathe for a few minutes.
4. Jot down everything on your mind for a few minutes at the end
of the day. This is a brain dump in the easiest way possible. It’s not a
big deal like a daily journal or to-do list or planner might feel. Keep a simple
notebook by the bed, and give yourself a few minutes to pour out everything
that’s on your mind before you go to sleep. Don’t edit.
Let it all out, in any format, in any order. It doesn’t have to make sense, even
to you. Studies show that this type of writing can reduce anxiety and
depression. Alternative: use a voice recorder and simply talk, in unedited
stream-of-consciousness style, for a few minutes into your recorder.
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