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25 Tiny Habits That Could Totally Change Your Life

25 Tiny Habits That Could Totally Change Your Life

Research, as well as common sense and personal experience, is showing us that small steps get us to far away places. The key is to consistently take those small steps in the same direction. Building a big, life-changing habit is difficult: it’s hard to keep the willpower going long enough to see change.

But building a tiny habit? That’s doable. BJ Fogg, Director of the Persuasive Tech Lab at Stanford, has done extensive research this very topic. The Fogg Method uses the effectiveness of tiny, specific habits to create big changes in behavior.

Here are 25 tiny habits you could add into your life. They don’t seem like much, but if you practice them regularly, they can change your energy level, your fitness, your relationships, your work, your community, and your environment… in big ways.

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.

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    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.

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      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.

      5. Repeat a personal mantra to yourself when you hit stress points. Make it something simple to remember that calms you and reminds you of the important things in life. This is a simple way to retrain your brain and tell it how to respond to stress. Instead of letting stressful points send you into a panicked mode, you pull out your mantra and tell your brain that it’s going ot be okay. A few of my favorites: This too shall pass. 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. I am not alone. There is freedom here. When I take responsibility, I take power.

      Tiny Habits for Better Productivity and Work

      1. Pretend to be your hero. When you’re faced with a challenging situation, an intimidating project, a new career leap, an important meeting, think about a hero in your industry or career. Then ask yourself what this person would do in your situation. How would she handle it? Would he be intimidated? Fearful? Or confident and calm? Now imagine yourself doing exactly what you think your would do. This helps to clarify what the right actions are for you by removing the self-doubt and negative self-talk that can bog you down in uncertainty.

      2. Do a 5-minute daily review at your desk at the end of the day. Before you leave work, or from your desk at home before you wrap things up for the day (or night!), take five minutes. Write down what you accomplished in a quick, bulleted list. Write down what you didn’t accomplish that you had hoped to, and what stopped you. Don’t beat yourself up for your failures, just notice, if you can, what caused you to get off track. And notice how much you did accomplish. This type of review is a way to help your brain focus on the positive (I did accomplish something today) and will help you to become more aware of the things that tend to derail you or distract you from productive work.

      3. Turn off all notifications for at least one long block of work time every day. Our brains are not adept at switching from one task to another. The single ding of an email notification or text, even if it’s about something completely unimportant, can cause you to lose up to 40% of your work time. Is it really worth it? Maybe if you have infinite time at your disposal… But we all know that you don’t. So do yourself and your career a favor, and silence all the dings and chirps for at least one long block of time (2 – 4 hours).

      4. Respond to all invitations and opportunities with “I’ll check my calendar.” Stop the knee-jerk response that you give, whether it is negative or positive. Maybe you’re too quick to say no (I am). Or maybe you’re a people-pleaser and you’re too quick to say yes, and find yourself over-booked and overwhelmed. Give yourself time to evaluate each opportunity by simply making it your practice not to answer right away. Instead, say, “I’ll check my calendar and let you know.” Then, when you have a little time, check your calendar, your priorities, and determine what you can fit it in.

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      5. Spend 5 minutes a day thinking about the process you will take that will get you to your career goals. This is the right kind of positive visualization. Visualizing the end result doesn’t usually help you get there. But visualizing yourself doing the steps you will take to reach your end goal can help you to actually follow-through on those steps when it is time.

      Tiny Habits for Better Relationships

      1. Call, text, or email one friend or family member a day. Staying in touch has never been easier, but it’s all too easy to only connect with the people we see at work or the ones who just won’t stop showing up in our Facebook feed. Reach out a little further than that to stay connected with the friends and family members you value. It only takes a few minutes to invest in a relationship, with the result that you have a strong network of people around you, both near and far.

      2. Write a thank you note every week. This can be an exercise solely for you: write a thank-you note to someone who’s passed on but impacted your life, and tell them all the things you wish you could say in person. Or write a note of thanks to someone who is or was part of your life and send it to that person. Cultivating gratitude helps to lessen the fear in your life. How much better would your life be if you had trained yourself to be appreciative instead of afraid?

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        3. End your night with a word of thanks or encouragement. This is the kind of simple habit that can make or break a lifelong relationship. Before you roll over and go to sleep, let your significant other know you accept and value him or her. You don’t have to be elaborate: “I love being with you,” or “Thanks for being there for me,” sends the right message. If you’re not in a relationship, give yourself a word of thanks or encouragement. Sounds silly? Maybe. But it can help build your confidence and keep you from letting one bad day spiral into depression.

        4. Pause before you answer or respond to people. Train yourself to listen well, by giving yourself time to think up your response in that pause, not while the other person is talking. This not only shows that you value what the other person is saying (which communicates acceptance and respect) but it also gives you time to weigh your attitude and words. In a high-tension situation or stressful conversation, a simple five-second pause might be what keeps you from blowing up and ruining a relationship you value.

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        5. Give yourself a time out. Life happens. You’re going to hit points when you feel stressed, frustrated, angry, or impatient. That’s okay, because if you can give yourself a time-out then you can keep things in perspective. You can’t expect yourself to be a non-emotional robot, but you can train yourself to take a five-minute break from humanity when things are getting to you. Walk around the block, lock yourself in the bathroom, take a quick drive with the windows down and the music blaring. Find the “time-out chair” that works for you, and use it.

        Tiny Habits for a Better Community and Environment

        1. Take a short walk around the block with a trash bag and pick up litter. This weekly or daily ritual will help you to be more aware of how you treat your daily environment, and you never know the effect it can have on others. Sometimes just one person taking the time to make something better can spark others to take better care of things, as well.

        2. Stop and say hi to your neighbors. Make it a habit to do a little more than a nod or smile. It takes just a moment, whenever you see them out, to walk over and say hello. Create a friendlier community and help the people around you get plugged in, too. Some of my best friends are neighbors who were willing to lean over the fence and chat for a minute. Now they’re the ones calling to see if I need anything when they run to the store, or offering to babysit my kids if I’m not feeling well.

        3. Borrow before you buy for big purchases. It’s not always possible, but why not try it? Save money and help the environment. Make it a habit to borrow first, try it out, and see if it’s what you really need/want/must have. Then try to buy used before you buy new. Obviously this won’t apply to every big purchase… but it will apply to a lot.

        4. Set aside money for giving. It can be a small amount. Really. Five dollars can make a big difference to somebody. Out of every paycheck, or every month’s total income, put aside a small bit for giving. It has to be no-strings-attached, and anonymous is the way to go whenever possible. Help out your neighbors. Donate to a charity. Buy that homeless guy a meal. We are all part of the same human family.

        5. Keep your bike out where you can see it. No, you don’t have to use it… Just put it out there, in front of you, where you can eyeball it. Every day, when you run to the car and hop in. Wait, you don’t have a bike? Hmmm. Maybe call up a neighbor and see if you can borrow one.

        Featured photo credit: somegeekintn via flickr.com

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        Last Updated on August 20, 2019

        26 Useful Things to Learn Now That Will Change Your Life

        26 Useful Things to Learn Now That Will Change Your Life

        If you pay attention to your everyday life careful enough, you’ll know that you can learn from everything and everyone you come across. Our life is basically full of useful lessons that we should learn.

        Here are 26 useful things to learn that Abhishek A. Singh shared on Quora. Let’s see how these life theories would lead you to live a different life.

        1. Primacy and recency: People mostly remember the first and last things that occurred, barely the middle.

        When scheduling an interview, ask the employer the time slots they do interviews and try to be the first or the last.

        2. If you work in a bar or in customer service of any kind, put a mirror behind you at the counter.

        In this way, angry customers who approach you will have to see themselves in the mirror behind you and the chance of them behaving irrationally will be lowered significantly.

        3. Once you make a sales pitch, don’t say anything else.

        This works in sales, but it can also be applied in other ways.

        My previous boss was training me and just gave me pointers. I was working at a gym trying to sell memberships. He told me that once I got all the small talk out of the way and presented the prices, the first person to talk would lose.

        It didn’t seem like a big deal but it actually worked. Often there were long periods of awkward silence as the person tried to come up with some excuses, but usually they bought.

        4. If you ask someone a question and they only partially answer, just wait.

        If you stay silent and keep eye contact, they will usually continue to talk.

        5. Chew gum when you’re approaching a situation that would make you nervous, like public speaking or bungee jumping.

        When we eat, our brain tell ourselves, “I would not be eating if I were danger. So I’m not in danger.” This has helped me to stay calm.

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        6. People will always remember how you made them feel, not what you said.

        Also, most people like talking about themselves; so ask lots of questions about them.

        7. When you’re learning something new, teach it to a friend. Let them ask you questions about it.

        If you’re able to teach something well, you will be sure that you’ve understood it very well.

        8. If you get yourself to be really happy and excited to see other people, they will react the same to you.

        It doesn’t always happen the first time, but it will definitely happen the next time.

        9. The physical effects of stress — breathing rate and heart rate — are almost identical to the physical effects of courage.

        When you’re feeling stressed in any situations, immediately reframe it : Your body is getting ready to be courageous, you are NOT stressed.

        10. Pay attention to people’s feet.

        If you approach two people in the middle of a conversation, and they only turn their torsos and not their feet, they don’t want you to join in the conversation.

        Similarly, if you are in a conversation with a coworker who you think is paying attention to you and their torso is turned towards you but their feet are facing in another direction, they want the conversation to end.

        11. Confidence is more important than knowledge.

        Don’t be intimidated by anyone, everyone is playing a role and wearing a mask.

        12. If you pretend to be something for long enough, you will eventually become it.

        Fake it till you make it. Period.

        13. Not to be creepy, but if you want to stare at someone unashamedly, look directly past them and wait for them to try and meet your eyes.

        When they fail to do that, they’ll look around (usually nervously for a second) they won’t look at you again for some time. This is your chance to straight up stare at this person for at least 45 seconds.

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        And as suggested by Brian Stutzman:

        If you’re staring at someone and get caught, DON’T turn your head or your body to look away, because that just confirms that you were staring.

        Just move your EYEBALLS off the person. Unlike turning your head, it’s instantaneous. And the person will think you were just looking at something behind them and that they were mistaken for thinking you were staring. Do it confidently, and ignore any reaction from the person, and you can sell it every single time.

        After a second, you can even look back at them with a “Why are you staring at me?” look on your face to really cement the deal!

        14. Build a network.

        Become the information source, and let the information be yours. Even grabbing a beer with a former colleague once a year will keep you in the loop at the old office.

        Former coworkers might have gotten a new position in that office you always wanted to work in, great! Go to them for a beer, and ask about the office. It’s all about connections and information.

        15. If you are angry at the person in front of you driving like a grandmother…

        Pretend it is your grandmother, it will significantly reduce your road rage.

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          16. Stand up straight.

          No slouching, hands out of pockets, and head held up high. It’s not just a cliche — you literally feel better and people around you feel more confident in you.

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          17. Avoid saying “I think,” and “I believe” unless absolutely necessary.

          These are phrases that do not evoke confidence, and will literally do you no good.

          18. When feeling anxious, clean up your home or work space.

          You will feel happier and more accomplished than before.

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            19. Always buy the first pitcher or round of drinks.

            You’d be surprised how long you could drink on the phrase “I bought the first one.”

            20. Going into an interview… be interested in your interviewers.

            If you focus on learning about them, you’ll seem to be more interesting and dynamic. (Again, people love to talk about themselves.)

            21. Pay attention parents! Always give your kid a choice that makes them think they are in control.

            For instance, when I want my son to put his shoes on I will say ,”do you want to put your star wars shoes on or your shark shoes on?”

            Pro-tip: In some cases, this works on adults.

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              22. Your action affects your attitude more than your attitude affects your action.

              As my former teacher said “You can jump and dance FOR joy, but you can also jump and dance yourself joyful.”

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              23. When a group of people laugh, people will instinctively look at the person they feel closest to in that group.

              Notice who you look at and who look at you when you laugh with a group of people!

              24. If you want to build rapport or gain someone’s trust quickly, match their body posture and position.

              If someone is sitting with her legs crossed, cross your legs. If they’re leaning away from you, lean away from them. If they’re leaning towards you, lean towards them.

              Mirroring and matching body position is a subconscious way to tell if someone trusts you or is comfortable with you. If you’re sitting with your arms crossed and you notice someone else is sitting with her arms crossed, that is a good indicator that you have/are successfully built/building rapport with that person.

              25. The Benjamin Franklin Effect (suggested by Matt Miller)

              I find the basis of the Benjamin Franklin effect is very useful and extends far beyond pencil borrowing. This knowledge is useful in the world of flirting too.

              Asking a girl in your class if you can borrow a pencil or her notes or to explain the homework will make her more likely to like you than if you let her borrow your stuff or are the one to help her. Even just asking a girl to buy you drinks (facetiously) leaves a much bigger impression than offering to or actually buying a girl a drink.

              The best part is it kills 3 birds with one stone: you get the advantages of the favor itself, the person subconsciously likes you more, and it makes them more open to future favors and conversation.

              26. Handle panic and anxiety behaviors by tapping fingers (Suggested by Jade Barbee)

              When you’re feeling stressed, worried or angry, tap each finger tip while thinking (or speaking quietly) a few specific words about what is bothering you. Repeat the same words while tapping each of your 10 fingers, including thumbs.

              For example, tap while saying, “I’m so angry with her…” Doing so will likely take the charge out of the feeling and return you to a more resourceful (better feeling) state of being. It’s called EFT (Emotional Freedom Technique) or “tapping,” and it is useful in many life situations – emotional sadness, physical pain, food cravings, traumatic memories…

              Featured photo credit: Nicole Wolf via unsplash.com

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