We all want to feel good every single day in a way where our mind and body feel in a sync. The truth is that you do not need big life changes to improve your well being. Sometimes it is the little daily habits that make the biggest difference. In this article we will explore a few habits which are science backed that you can help to feel better everyday.
1: Start your day with movement
A simple 10 to 15 minutes of light movement in the morning can change the tone of your day and no, you do not have to run a marathon before breakfast. Some simple exercise will make your body awake and make it ready for the day. Think about it when you stretch, walk or do some push ups, your blood starts flowing and you feel more alive again. According to Harvard Medical School regular morning exercise reduces stress hormones and increases your natural mood boosters.
Real life example: Sarah from New Yrok started doing a five minute yoga flow every morning and she went from feeling sluggish at 9:00 am to showing up to work with energy. It was not just about fitness goals but just about the fact that she wanted to feel more alive again in the mornings.
2: Practice gratitude as the first thing in the morning
How you start your day sets the stage for everything else. Grabbing your phone first thing often means that you fill your brain with emails, news and stress before your body even had the chance to wake up properly. Psychologists from the University of California found that people who practiced gratitude daily reported higher levels of optimism, better sleep and even fewer physical complaints. Writing down just three things you are grateful for shifts your mindset in the morning and it does not take more time than just a few minutes.
3: Drink more water than coffee
Coffee gives you a quick energy boost but water keeps you feeling steady all day. Studies show even the smallest portions of dehydration can cause headaches which can lead to difficulties with focusing. Instead of grabbing your third cup of coffee, make a habit of drinking water first. A simple rule is: Every time when you feel tired, drink a glass of water before you decide that you need a cup of coffee first.
Athletes often swear by this. Marathon runners say staying hydrated is the difference between hitting a wall and finishing strong. You do not need to run 26 miles to see the benefit because your brain is also running a marathon every day.
4: Take small breaks to move and breathe
If you sit at a desk most of the day the chances are high that your body feels stiff and your mind foggy by the afternoon. Researches from the Mayo Clinic shows prolonged sitting is linked to higher risks of anxiety, stress and even back pain.
That is why micro breaks are very powerful. Standing up, stretching and walking for just two minutes every hour boosts your blood circulation and mental clarity. Even deep breathing for one minute can reduce tension and bring oxygen back into your system.
Many people set a timer on their phone while being at work so they do not forget that they have to walk a few times per day. At first if feels annoying but soon it becomes a natural rhythm that your body thanks you for.
5: Connect with someone you care about
Humans are connected with each other and even short interactions can improve your mood and lower your stress levels. A 2018 study which is published in PLOS ONE found that people who had meaningful conversations during the day reported greater happiness and less loneliness. The best part is that these conversations do not need to be long or deep, even a quick check in text counts already.
A great example is to send ‘thinking of you’ messages to a friend or family member every morning. You will notice that it does not only improve their mood, but also your mood.
6: Spend time outside
Even if it just 10 minutes, sunlight and fresh air do wonder for you body and mind. Exposure to natural light helps regulate your circadian rhythm which makes it easier for you to sleep at night. Vitamin D from sunlight also improves your immune system and bone health which is a great benefit you get from just an easy activity.
7: End your day with a ritual
The way you close your day is just as important as how you start the day. Scrolling through social media until midnight keeps your brain alert and restless. Instead of just scrolling create a short routine that signals to your body and brain that it is time to rest. A few good examples for this are reading a few book pages, writing in a journal, stretching or making a cup of herbal tea.
Sleep specialists often say consistency is key. Going to bed at the same time and following the same routine every night helps your brain associate those actions with sleep which makes it easier for your body to drift off naturally.
What you can do from today already is putting your phone on Do Not Disturb mode 30 minutes before bed. Use that time for your wind down routine.
Final thoughts
Feeling better every day does not have to be complicated. You do not need to overhaul your life, buy expensive things or adopts extreme routines. Feeling better is all about the small repeatable habits that create a foundation of energy.
Here is a bullet point list that you can copy so you can start today with feeling better:
- Move your body in the morning
- Practice gratitude before checking your phone
- Stay hydrated
- Take mini breaks to walk, breathe and stretch
- Connect with someone who matters
- Spend time outside instead of inside only for some sunlight
- Create a bedtime ritual
When you practice even two or three of these habits consistently the impact will be very big. You will find yourself much more energized during the day.
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