Advertising
Advertising

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.

Advertising

    Photo credit: Source

    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.

      Advertising

      Photo credit: Source

      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.

      Advertising

      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?

        Photo credit: Source

        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.

        Advertising

        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

        More by this author

        25 Tiny Habits That Could Totally Change Your Life 7 Reasons Why You Shouldn’t Give Up So Easily 10 Underrated Things Productive People Do Differently 8 Things That Separate Outstanding Performers From Average People 10 Things A Smart Leader Does To Deal With Non-Performing Employees

        Trending in Productivity

        1 What Is the Purpose of Life and What Should You Live For? 2 Invaluable Lessons You Can Learn From Your Mistakes 3 10 Things High Achievers Do to Attain Greatness 4 11 Meeting Scheduler Apps to Boost Your Productivity 5 How to Build Self Discipline to Excel in Life

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on October 16, 2019

        Invaluable Lessons You Can Learn From Your Mistakes

        Invaluable Lessons You Can Learn From Your Mistakes

        Do you like making mistakes?

        I certainly don’t.

        Making mistakes is inevitable. Wouldn’t it be wonderful if we could be at ease with them?

        Perhaps there is a way to think of them differently and see their benefits.

        Advertising

        Why Mistakes Feel Dangerous

        Mistakes often feel dangerous. Throughout human history, our errors have often been treated as dangerous for a variety of reasons:

        • Our vulnerability. We have limited and fragile support systems. When those systems fail, people often lose their lives.
        • Real dangers. Nature can be dangerous, and making mistakes can put us at the mercy of nature and its animal residents seeking a meal.
        • Ignorance. Many cultures scapegoats someone whenever there is a failure of some kind. Scapegoating can be serious and deadly.
        • Order. Many societies punish those who do not conform to the prevailing orthodoxy and treat difference and non-conformity as a mistake. Even our brains flash an error message whenever we go against prevailing social norms.

        We have a history of handling mistakes and failure in an unpleasant way. Since each of us carries our human history with us, it can be a challenge to overcome the fear of making mistakes.

        If we can embrace the reality of mistakes, we can free ourselves to be more creative in our lives and dig up some interesting insights.

        Why We Can’t Avoid Making Mistakes

        Many people operate under the notion that making mistakes is an aberration, a mistake if you will. You can call it perfectionism but it is a more substantial problem. It is really a demand for order and continuity.

        Advertising

        When we think we can eliminate mistakes, we are often working from a perspective that sees the world as a fixed place. The world, however, is not so obliging. Like it or not, the world, and everything in it, is constantly changing.

        Change is more constant and pervasive than we can see with our own eyes which is why we often miss it. Our bodies are constantly changing. The natural conditions of the earth change constantly as well. Everything, including economic and cultural systems have life cycles. Everything is in a constant state of flux.

        We cannot see all of the changes going on around us since rates of change vary. Unfortunately, when we try to create a feeling of certainty and solidity in our lives or operate from the illusion of stability and order, we are fighting reality and our natural evolution which is built on adapting to change.

        It is better to continually bend into this reality rather than fight every change we experience. Fighting it can cause us to make more mistakes. Finding the benefits in change can be useful and help us minimize unnecessary mistakes.

        Advertising

        Lessons Learned from Making Mistakes

        Life has so many uncertainties and variables that mistakes are inevitable. Fortunately, there are many things you can learn from making mistakes.

        Here is a list of ways to harness the mistakes you make for your benefit.

        1. Point us to something we did not know.
        2. Reveal a nuance we missed.
        3. Deepen our knowledge.
        4. Tell us something about our skill levels.
        5. Help us see what matters and what does not.
        6. Inform us more about our values.
        7. Teach us more about others.
        8. Let us recognize changing circumstances.
        9. Show us when someone else has changed.
        10. Keep us connected to what works and what doesn’t work.
        11. Remind us of our humanity.
        12. Spur us to want to better work which helps us all.
        13. Promote compassion for ourselves and others.
        14. Teach us to value forgiveness.
        15. Help us to pace ourselves better.
        16. Invite us to better choices.
        17. Can teach us how to experiment.
        18. Can reveal a new insight.
        19. Can suggest new options we had not considered.
        20. Can serve as a warning.
        21. Show us hidden fault lines in our lives which can lead us to more productive arrangements.
        22. Point out structural problems in our lives.
        23. Prompt us to learn more about ourselves.
        24. Remind us how we are like others.
        25. Make us more humble.
        26. Help us rectify injustices in our lives.
        27. Show us where to create more balance in our lives.
        28. Tell us when the time to move on has occurred.
        29. Reveal where our passion is and where it is not.
        30. Expose our true feelings.
        31. Bring out problems in a relationship.
        32. Can be a red flag for our misjudgments.
        33. Point us in a more creative direction.
        34. Show us when we are not listening.
        35. Wake us up to our authentic selves.
        36. Can create distance with someone else.
        37. Slow us down when we need to.
        38. Can hasten change.
        39. Reveal our blind spots.
        40. Are the invisible made visible.

        Reframe Reality to Handle Mistakes More Easily

        The secret to handling mistakes is to:

        • Expect them as part of the process of growth and development.
        • Have an experimental mindset.
        • Think in evolutional rather than fixed terms.

        When we accept change as the natural structure of the world, our vulnerability and humanness lets us work with the ebb and flow of life.

        Advertising

        When we recognize the inevitability of mistakes as part of the ongoing experiment which life is, then we can relax more. In doing so we may make fewer of them.

        It also helps to keep in mind that trial and error is an organic natural way of living. It is how we have evolved over time. It is better to be with our natural evolution than to fight it and make life harder.

        When we adopt an evolutional mindset and see ourselves as part of the ongoing human experiment, we can appreciate that all that has been built up over time which includes the many mistakes our ancestors have made over thousands of years. Each one of us today is a part of that human tradition of learning and experimenting,

        Mistakes are part of the trial and error, experimental nature of life. The more you adopt the experimental, evolutional frame, the easier it becomes to handle mistakes.

        Handling mistakes well can help you relax and enjoy all aspects of life more.

        More About Success and Failures

        Featured photo credit: Sarah Kilian via unsplash.com

        Read Next