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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?

        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.

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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 July 29, 2020

        19 Best Mac Apps for Productivity You Need in 2020

        19 Best Mac Apps for Productivity You Need in 2020

        Whether you use your Mac for work or just for your personal projects, you’ve likely found yourself wondering how to improve your productivity. There are only so many hours in a day, and so much mental stamina you can muster before you run out.

        There are dozens of tricks you can use to improve your own productivity and outlook, but if you’re looking for a more objective, comprehensive fix, the best thing to do is equip your Mac with productivity apps designed to help you do more in less time.

        This Lifehack-exclusive list has some of the best productivity apps to help you feel less tired, improve your energy, and ultimately help you get more done every day:

        1. Todoist

          Available for all iOS devices, Todoist is a note-taking and organization app that can keep you on top of all your projects—both personal and professional.

          Its best features are all free to use, including browser extensions, task creation, and interactive boards you can use to organize all your notes.

          If you want to pay the optional $29 yearly fee, you can get even more advanced features like backups and automatic reminders. Even with the free version, you’ll stay far more organized.

          Download: Todoist

          2. 1Password

            You may not realize it, but you probably spend a ton of time recalling your passwords, especially if and when you forget one to an app you use on a regular basis.

            1Password is an app for Mac that saves and remembers all your passwords for you in one place, so you can access all your favorite sites with a single click.

            You’ll save time and keep all your accounts secure simultaneously. A personal plan is $2.99 per month.

            Download: 1Password

            3. Bear

              Bear is a unique kind of note-taking app designed to make it easier for Mac users to jot down notes on the go. With it, you can create to-do lists, give yourself reminders, and outline concepts for future brainstorming sessions.

              It comes with many different inline styles so you can customize your notes to your personal preferences, and remember the context in which you wrote them. The core version is free, with a $14.99 per year version available as well.

              Download: Bear

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              4. Hazel

                Hazel by noodlesoft is an automated organization tool designed for Mac that will help you automatically organize your files based on any custom rules you want to create.

                For example, you can set it to move untouched items from one folder into another folder labeled “action items” if they haven’t been addressed within a week. It can save you hours of organization over the course of a few weeks. A single license is a flat $32.

                Download: noodlesoft

                5. Alfred

                  Alfred is an all-in-one app designed to save you time with Mac shortcuts and convenient custom actions. You can use it in a variety of ways.

                  For example, you can access Alfred’s clipboard memory so you don’t copy and paste the same material over and over, or set up custom workflows to automate some of your most repetitive tasks.

                  It’s a paid app, with multiple price points based on the features you desire.

                  Download: Alfred

                  6. TextExpander

                    TextExpander does exactly what the name suggests; it allows you to type a short snippet of text, and expand that text automatically.

                    For example, you can create a custom expansion that allows you to conjure a full paragraph you type repeatedly by simply typing a unique abbreviation. Once you get used to your custom combinations, you’ll spare your fingers from typing thousands of words.

                    An individual account is $3.33 per month.

                    Download: TextExpander

                    7. Backblaze

                      If you’ve ever experienced a crash, or theft of your Mac, you know how much time a system restore can cost you. You’ll spend hours replacing the files you lost, and lose thousands of files that are irreplaceable.

                      Backblaze is an automated, inexpensive way to back up your entire Mac for just $5 a month.

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                      Download: Backblaze

                      8. Keyboard Maestro

                        Keyboard Maestro is an older app that still has the power to make your life easier. With it, you can automate any number of tasks based on a certain trigger (such as a hotkey combination, or an event like connecting to a wireless network). A single license only costs $36.

                        Download: Keyboard Maestro

                        9. Snagit

                          There are many applications for a good screen-capture app, whether you’re trying to illustrate a tech problem you have or just want to make an interesting meme. Snagit makes it easy, with built-in editing for both still images and video. A single license covers two machines, and costs $49.95.

                          Download: TechSmith/Snagit

                          10. Bartender

                            Bartender is the cleverly-named app that helps you clean up and organize all your menu bar icons. You can also access them quickly with keyboard shortcuts.

                            If you’re like most Mac users, those icons get cluttered quickly and stop you from working efficiently. It’s free to try for 4 weeks, after which you’ll need a $15 license.

                            Download: Bartender

                            11. Otter

                            Otter is the Mac app for the note taker who hates typing. It’s an intelligent voice-recognition system and note-taking app that will help you transcribe your conversations, keep notes during meetings, and even take contextual notes to yourself in your own time.

                            Best of all, it’s free to get started!

                            Download: Otter

                            12. Flux

                              Do you often find yourself feeling tired throughout the day, or feeling unable to get to sleep after a day of staring at your computer? That could be because of the unnatural blue light that radiates from your Mac.

                              Flux naturally adapts your display to emit light that matches the time of day, so you can sleep better and feel less tired. It’s also free!

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                              Download: Flux

                              13. PDFpen

                              If you deal with PDFs on a regular basis, you probably find yourself wishing for some kind of tool that can let you mark up those PDFs however you want. Without a dedicated app like PDFpen, this can be difficult.

                              PDFpen lets you edit PDFs in almost any conceivable way, giving you more power and saving you time. A single license is $74.95.

                              Download: Smile Software/PDFpen

                              14. OmniFocus

                                OmniFocus is all about task management. It has a clean interface that allows you to tag your tasks, schedule events, and even automate certain features.

                                It’s one of the most comprehensive solutions on the market, so there’s a bit of a learning curve to get the most out of it.

                                A standard license is $39.99, while the pro version is $79.99.

                                Download: OmniFocus

                                15. Franz

                                  It’s tiring to switch between dozens of different chat programs like Facebook Messenger, Slack, and WhatsApp, whenever you want to have a conversation with a different contact.

                                  Franz’s solution is simple; offer access to all these apps in one convenient package. And best of all, it’s completely open source.

                                  Download: Franz

                                  16. MindNode

                                    If you’re the brainstorming type, you need an app like MindNode to help you efficiently organize your thoughts. There are dozens of tools you can use to connect ideas in a mind map, or simply jot down notes for future reference.

                                    The core app is free, with in-app purchases available.

                                    Download: MindNode

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                                    17. Focus

                                      The internet is a wonderful thing, but it can be awfully distracting. And if you’re like the majority of us, you’ve interrupted work on a project because of some attention-grabbing site or bad online habit. That’s where Focus comes in.

                                      This app allows you to block the worst offenders with custom time limits and other constraints, so you can focus on the task at hand. A single license is $19.99.

                                      Download: Focus

                                      18. CleanMyMac

                                        Chances are, your Mac isn’t working as fast as it could, thanks to gigabytes of clutter and unnecessary files on your system. CleanMyMac helps you scan your Mac, monitor its health, and ultimately clean it up—so you can handle all your tasks that extra bit faster. A single license is $39.95.

                                        Download: CleanMyMac

                                        19. Grammarly

                                          A spelling error or grammatical mistake can cost you big time. It could be the source of a worse grade on a big paper, or compromise your credibility in the workplace. Thankfully, Grammarly can help you.

                                          This Mac-integrated writing assistant monitors all your writing and makes live corrections, so you’re alerted to your potential mistakes before they become permanent.

                                          A free version exists, but the premium version will cost you between $11 and $30 a month, depending on how you pay.

                                          Download: Grammarly

                                          The Bottom Line

                                          These productivity apps should help you squeeze more productive hours out of every day, but they aren’t the only tools you’ll have to help you find success.

                                          Make the time to learn about and experiment with all the life hacks that can make you more productive. By improving your devices as well as your outlook and focus, you’ll be able to get far more done in a day, and feel better doing it.

                                          More to Boost Productivity

                                          Featured photo credit: Patrick Ward via unsplash.com

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