Everyone knows change is hard, but making small changes to your everyday routine can add up to bigger lifestyle changes over time. Little, consistent changes to your everyday routine combine to create smoother, more efficient days in which you are more able to handle those unexpected challenges that always seem to happen.
Many people fail to create positive change because they try to do too much at once when they set out to create a healthier lifestyle. By making small changes, you have a much better chance to be successful. Here are 12 small changes that can have a big impact.
Self-Care
Taking time for yourself every day is an important habit to create. Taking just 10 minutes to sit in the sunlight, use a luxurious hand mask, or have a warm cup of tea all go a long way towards restoring and rewarding yourself. You need time to nurture yourself!
Many Americans are not getting enough sleep. Sleep is often low on the priority list as we try and get through one busy day after another. Set an alarm on your phone for 30 minutes before you want to be in bed and use that as the start of your wind-down time. Put your phone on do-not-disturb and start the process of heading to bed. You will thank yourself in the morning.
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At Home
Are you one of those people who has to run back into the house because you’ve forgotten something? Tape up a list by the door of the things you need when you head out. Wallet, keys, mask, work keys and badge, cell phone, and water bottle. Soon you will have it committed to memory and it will be your mantra as you head out the door. No more getting to work and not having what you need!
Laying out your clothes and supplies the night before really smooths out the morning hustle. The less you have to think about while trying to get yourself and your family out the door, the better. No more standing bleary-eyed in front of your closet trying to put an outfit together. More time for a cup of tea and a chance to think about the day ahead.
At Work
It may sound obvious, but creating a to-do list at the start of the day helps keep you on track, and it feels so good to cross things off when you get them done. Make it a habit to make your list as soon as you sit down at your desk or before you head out onto the floor for your shift. There will be fewer forgotten tasks, and as things come up during the day, you can add them to the list. Consider making a list for the day, and another for the week if you have longer term projects as part of your work.
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When at work, prioritize a meal break and try to make it a healthy one. Pack a lunch the night before so that you have a nourishing meal on hand during your busy work day. Take a moment to breathe and try to really focus on your meal instead of working through. You will feel refreshed and be more productive in the long run.
Mental Health
Over 70 percent of Americans report having a symptom of stress like headache or feelings of anxiety — so it’s not just you! Taking a moment each day to do something to help you feel more grounded and calm will smooth out your day and help you feel more relaxed. Try an adult coloring book, journaling, a short guided meditation, or a home facial with a hydrating face cream to pamper yourself.
If you find yourself struggling with ongoing issues such as depression, anxiety, or compulsive behaviors, please reach out to a mental health professional. With counseling available via chat or telehealth, it’s never been easier to get the help you need. Having someone to help guide you toward better mental health can improve your whole life.
Diet
The easiest first step towards better eating can be changing what you are drinking. Try drinking a glass of water first thing in the morning. Add some lemon for a refreshing start to the day. Staying hydrated has many benefits. It reduces constipation, keeps your joints working smoothly, and can help you feel less hungry. Replace two other beverages during the day with plain or sparkling water.
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Most of us are eating more than we need to. Educate yourself a little bit each day about portion sizes. Look at the labels on what you are eating and see how big a portion size is for the product and then take out that amount. Compare the portion size to what you normally eat. Familiarizing yourself with portion sizes a little bit each day will hopefully create healthier habits over time.
Exercise
Take a few minutes every day to do some gentle stretching. If you can, try to link stretching to something else that you do every day. Perhaps it can become a habit to stretch for five minutes after you brush your teeth in the evening. Stretching keeps you limber and also helps you relax and get back in touch with your body.
We’ve all heard it a thousand times: Take the stairs. Stairs are a great way to work the large muscle groups in the lower body and get the heart pumping a bit. If you don’t have many stairs in your life, go up and down the ones you have a couple of times and then get on with your day.
Improving Your Everyday Routine
Research has shown that on average it takes about two months to make a new habit into automatic behavior. Think about what changes you would like to make and then choose a date on the calendar two months away. Be careful not to choose too many changes and overwhelm yourself or add to your stress. Set yourself a reminder to check in with yourself on that date and see how you are doing.
If you’ve made the changes, you can assess how they are impacting your life. If you dropped the ball on some, then it is a chance to pick it up again. No need to get down on yourself! Be a good friend to yourself and cheer yourself on. Remember, it’s a process.
