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5 Self-Care Practices that Are Guaranteed to Change Your Life and Well-being

5 Self-Care Practices that Are Guaranteed to Change Your Life and Well-being

Far from being some hippy-dippy buzzword, self-care is absolutely critical for anyone looking to live a balanced, healthy, and fulfilling life. (Hopefully, that’s all of us!)

At its simplest, self-care is defined as any action you take that helps take care of yourself, whether it’s reducing stress or otherwise improving your mental and physical well-being. Making a habit of self-care allows us to be more fully in touch and engaged with our lives. In the process, we undergo improvements in our physical and mental well-being, our relationships, and even our income.

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It’s normal to feel resistance to self-care if you’re new to the concept. Like strengthening a muscle, it gets easier the more you often you do it. If you’re new to self-care or you’re looking to add more activities to your routine, here are five practices that are all but guaranteed to make your life better.

1. Ditch screens first thing in the morning.

If you’re like 60 percent of adults in this country, then one of the first things you do upon waking is to consult a screen for texts, missed calls, emails, social media updates, and so on. Even though the temptation is real, it sets a dangerous precedent: one in which you begin (and, likely, continue) your day in a state of reactivity and constantly prioritize other people’s desire for responsiveness over your own needs.

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To fundamentally shift the way you start each day, make an effort to avoid all screens for the first hour after you wake up. Instead of responding to emails or browsing social media, use that time to take care of yourself. Linger over a cup of coffee, do some yoga or simple stretching, or choose from any of the other entries on this list. As a bonus, there’s evidence to suggest taking time for yourself in the mornings can actually make you more productive during the day.

2. Embrace mindfulness.

You probably expected this entry to show up on the list—much ado has been made about mindfulness in recent years. The hype is well deserved. Mindfulness practices such as meditation have been shown to relieve stress, improve our ability to be compassionate, bring clarity to our lives, improve focus and concentration, and reduce symptoms of anxiety and depression. What’s especially great about meditation is that it continues to benefit us even when we aren’t actively practicing. Dedicating just five or ten minutes a day to a meditation practice can help you reap lifelong benefits in the form of improved emotional and mental well-being.

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3. File away all the compliments you receive (literally).

Human beings are prone to a nasty condition called negativity bias, in which we allow negative comments aimed at our work, character, and so on to influence our sense of self much more strongly than positive comments. While the sting of criticism might stick around for weeks, months, or even years, compliments tend to go in one ear and out the other—even if we receive fifteen compliments and only one negative critique.

The good news is you can combat your human impulse to privilege negative feedback over the positive by taking time to affirm the positive feedback you receive. Whenever someone pays you a compliment, write it down and literally file it away. Then, make it a habit to refer to this file on a regular basis. Schedule a “review” on your calendar every other week, once a month, or every day—whatever timetable works for you. By returning to these compliments over and over again, you’ll reinforce their impact and gradually start to shift your own self-concept to one that emphasizes your positive traits and accomplishments.

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4. Keep a journal.

Throw away your preconceptions. Journaling is not just for middle schoolers. Well-regarded psychological research has found that journaling can improve both our mental and physical well-being.

Writing engages your left (analytical) brain so that your right (creative, feeling) brain is free to express itself. As a result, journaling can help you recognize your thoughts and feelings, identify solutions to challenges or personal disagreements in your life, cope with stressful life events, and generally get to know yourself better. It’s also been shown to reduce stress, improve immunity, and even relieve the symptoms of some physical conditions such as asthma and rheumatoid arthritis.

5. Spend time outside.

Even spending just fifteen minutes (ideally more) in the forest or another green space has been shown to reduce stress, improve overall well-being, increase life satisfaction, improve powers of focus and concentration, reduce symptoms of anxiety and depression, and generally help people feel more alive. Spend that time walking, and you’ll help counteract the effects of sitting all day. Plus, you’ll give your body a chance to soak up some vitamin D which is a powerful immune booster and has even been linked to improvements in mood. In short, spending time outside is easily one of the most effective ways to improve your overall well-being.

At its core, practicing self-care is just good common sense. In order to stay healthy and happy you need to take care of yourself both physically and mentally. By implementing these strategies on a regular basis, you’ll help ensure that you get some serious bang for your self-care buck.

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Kenny Kline

Entrepreneur

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Last Updated on January 21, 2020

5 Proven Memorization Techniques to Make the Most of Your Memory

5 Proven Memorization Techniques to Make the Most of Your Memory

Do you forget stuff every now and then? Are you trying to enhance your memory but not sure how?

All you need is the right memorization techniques to make the most of your memory.

The human brain is fascinating. More specifically, the vast interconnections within our mind. Mendel Kaelen compares the human brain to a hill covered in snow,

“Think of the brain as a hill covered in snow, and thoughts as sleds gliding down that hill. As one sled after another goes down the hill a small number of main trails will appear in the snow. And every time a new sled goes down, it will be drawn into preexisting trails, almost like a magnet. In time it becomes more and more difficulty to glide down the hill on any other path or in a different direction.”

The intent of Kaelen’s discussion is to think of new ways to temporarily flatten the snow. Kaelen remarked,

“The deeply worn trails disappear, and suddenly the sled can go in other directions, exploring new landscapes and, literally, creating new pathways.”

The idea here is to temporarily rewire your brain, or as Michael Pollan remarked in How to Change Your Mind,

“The power to shake the snow globe, disrupting unhealthy patterns of thought and creating a space of flexibility-entropy-in which more salubrious patterns and narratives have an opportunity to coalesce as the snow slowly settles.”

So, how can we rewire our brain allowing deeply worn connections to disappear and new connections to form? The answer is quite simple. We must change the way we store information in our mind.

    Let’s examine 5 specific memorization techniques that will change the way you think and remember information.

    1. Build a Memory Palace

      What is it?

      The method of loci[1] (aka memory palace) is a method of memory enhancement using visualizations with the use of spatial memory. It uses familiar information about your environment to quickly recall information. It is a method that was discussed by Cicero in an ancient dialogue called De Oratore.

      How to use it?

      Ron White discusses in How to Memorize Fast and Easily: Build a Memory Palace, that it’s essentially a room or building that you have memorized and you use locations in the room to store data. Ron informs us,

      “You memorize locations in a room and then you later go back to those locations to retrieve the data that you want to remember.”

      Example

      An easy 5-step example, in the form of a Wiki, can be found at Artofmemory.com. Let’s examine the the steps:

      • Step 1. Choose a place that you know well. For example, your house or office.
      • Step 2. Plan the route and pick specific locations in your route. For example, your front door, bathroom kitchen, etc.
      • Step 3. Decide what you want to memorize. For example, geography, list of items, answers for a test, etc.
      • Step 4. Place one or two items, with a mental image, and place them in your memory palace. Exaggerate your images. For example, use nudity or crazy images forcing it to stick in your mind.
      • Step 5. Make the image into a mnemonic.

      You can learn more about this technique here: How to Build a Memory Palace to Remember More of Everything

      2. Mnemonic

        What is it?

        A mnemonic is a memory device that aids in retention and/or retrieval of information. Mnemonic systems are techniques consciously used to improve memory by helping us use information already stored in long-term memory to make memorization easier.[2]

        How to use it?

        Mnemonics make use of retrieval cues to encode information in our brain allowing for efficient storage and retrieval of the information. The trick is to learn how to easily create mnemonics. If you find that you struggle with creating your own, try the following website: Mnemonic Generator.

        Example

        I recently came across a video using mnemonics to memorize countries. Memorizing Countries using Mnemonics is a video created as an introduction to a class for using memory techniques to learn the names of countries on maps.

        I actively search for videos that provide enormous educational value, yet receive very little exposure. At the time of this writing, this video has received less than 4k views. Let’s examine the video.

        Goal: Create a mnemonic to memorize the countries in the Caribbean (just the countries you need to learn).

        Step 1. Looking at a map – write out each country (for which five were chosen).

        Cuba, Jamaica, Haiti, Dominican Republic, Puerto Rico.

        Step 2. Write the first letter of each country vertically.

        C

        J

        H

        D

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        P

        Step 3. Create a sentence or phrase.

        Cubs

        Just

        Hate

        Doing

        Push-ups

        Cubs just hate doing push-ups. (Cuba Jamaica Haiti Dominican Republic Puerto Rico)

        3. Mnemonic Peg System

          What is it?

          According to Artofmemory.com, a mnemonic peg system is a technique for memorizing lists and it works by memorizing a list of words that are easy to associate with the numbers they represent.[3] These objects are the pegs of the system.

          How to use it?

          The trick is to create a Number Rhyme System with each number having a rhyming mnemonic keyword.

          Example

          Let’s look at an example of a Number Rhyme System:[4]

          0 = hero

          1 = gun

          2 = shoe

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          3 = tree

          4 = door

          5 = hive

          6 = sticks

          7 = heaven

          8 = gate

          9 = line

          Another technique like the Peg system is the Number Shape System.[5] Here you are assigning mnemonic images based on the shape of the number. Watch the following video for an example of this system: Number Shape System for Memorizing Numbers.

          4. Chunking

            What is it?

            Chunking is a way to remember large bits of information by chunking them into smaller pieces of information. We are more likely to then remember the information when we put the small pieces back together to see the entire picture.

            How to use it?

            In the video Chunking – A Learning Technique, we can see that there are several ways to chunk information.

            Example

            Let’s examine a simple example using a nine-digit number.

            Step 1. What is the number you are trying to remember?

            081127882

            Step 2. Cut the number into smaller pieces through chunking.

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            081 – 127 – 882

            Let’s look at one more example from the same video.

            “Piano teachers will first demonstrate an entire song to students. They will then ask their students to practice one measure at a time. Once the part has been learned and the neural connections in the brain have been built, then students go on to the next measure. After all chunks have been played separately, they are combined until the entire piece is connected.”

            5. Transfer of Learning

              What is it?

              Transfer of learning is a way to learn something in one area and apply it in another. Authors of Thinking at Every Desk, Derek and Laura Cabrera inform us about the transfer of learning,

              “If a student has a high transfer skills, she can learn one thing and then teach herself 10, 50, or 100 additional things.”

              How to use it?

              There are two specific ways to use it:

              1. Vertical Transfer (aka Far Transfer). Think of learning something in grade school and applying it another grade or later in life.
              2. Horizontal Transfer (aka Near Transfer). Think of learning a concept in history and applying it in math.

              Example

              I provide a detailed step-by-step example for this technique in this article:

              Learn How to Learn: How to Understand and Connect Difficult Ideas Easily

              The Bottom Line

              The key to using the techniques discussed here is to remember that we must actively think about information.

              We cannot simply drill information into our brain through rote memorization. We must change the way we think about memorization. We must find a way to “shake the snow-globe” in our mind or flatten the snow so that we can create new learning paths.

              Or as Derek and Laura Cabrera point out, we must insert “Thinking” into the equation,

              “Information X Thinking = Knowledge”

              More About Enhancing Memories

              Featured photo credit: Nong Vang via unsplash.com

              Reference

              [1] Remember Everything: Memory Palaces and the Method of Loci
              [2] The Learning Center Exchange: 9 Types of Mnemonics for Better Memory
              [3] Art of Memory: Mnemonic Peg System
              [4] Art of Memory: Number Rhyme System
              [5] Art of Memory: Number Shape System

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