Change affects all. But change is complicated. Some people claim that extending an otherwise small habit and consuming it quickly produces the most effective change. They might have a point. After all, there are success stories of people who quit cold turkey. So it’s definitely true that change works differently for different people. But the kind of change that uplifts you is accessible without the choking that comes with drastic introductions. It’s called adding tiny changes. Add one tiny change each day, and they’ll accumulate over time, eventually resulting in a better you. So if you’re ready to improve life. Here are seven to try.
1. Change the self-talk you wake up with
The thoughts that enter into our just awoken minds are often the same ones that drift to sleep with us. Now, I know it might be a bummer when you wake up and don’t feel well or you glance at the window and it’s gloomy out. You obviously can’t control either of them. But rather than directing attention to uncontrollable things, seek out the inner thoughts that can deeply affect the rest of your day. Our inner self-talk is one legendary component. Sometimes I wake up, and pessimistic thoughts pummel me. One useful trick I use is to repeat a couple short mantras or affirmations before I get out bed. Think of how amazing it is that you’re changing into something, and able to choose so much!
2. Change one thing you listen to while commuting
You’ll manage just fine, even if there is a loud, misbehaving child on the bus to work or another driver just cut you off. Podcasts are great audible entertainment paired with educational information. You can download them from a digital media store and then store them in an mp3 player or smartphone. Devour at least one on the drive or commute to work and the time is almost guaranteed to go by quicker. You’ll also emerge to your destination with a little more readiness to aid you in just about any situation.
3. Change what you drink first thing in the morning
What’s the first thing you drink in the morning? A tall glass of milk? How about a mug of warm coffee? They aren’t bad drinks in themselves, but maybe the best alternative is water. Water is a power team of hydration, nutrition, and customizable taste. Throw in a fresh citrus slice for an all-natural sweetener. Drink one glass of water before anything else, and you’ll likely feel refreshed and hydrated before reaching for something more sugary and dehydrating.
4. Change your relationship to the universe
As night breaks, your routine might consist of curling in front of the television or surfing on the web. By all means, you don’t have to break your television or internet, just spend a minute or two taking advantage of the shortening of the days and embrace the night sky. If that doesn’t suit you, spend a few minutes a day on an astronomy site and look up pictures of space. It’s humbling to think that you’re here, and everything else is so distant. You might feel overwhelmed and even a little depressed, but keep looking and think of intertwining yourself with the universe in harmony. Comparing human anxieties and problems to cosmological spectacles is like comparing a child’s toy to a planet.
5. Change the method you use to debate
Named after the iconoclastic Ancient Greek philosopher Socrates, the Socratic Method can rip apart ingrained beliefs. The instructions are simple. Identify a declarative statement in an argument or in a belief. Respond with a question predicated on a contradiction to the original statement, and take the altered statement into account. Ask a new question. So if someone argued that all people like ice cream, think of a question that doesn’t necessarily make it true. Do people with lactose intolerance like ice cream? Your opponent will probably respond and declare that people with lactose intolerance only like certain types of ice cream. Then introduce a new statement, so it includes the alternative answer. So people with lactose intolerance only like certain types of ice cream. Finally, ask a new question. What makes lactose intolerant people like certain types of ice cream and so forth? Use this on one argument of your own or on another person’s argument.
6. Change how you confront anxiety
Cognitive behavioral therapy, or CBT, has helped countless people with their psychological problems. The ABC method is one little charm that can highlight your most harmful behaviors. To trace a damaging behavior back into its inception, first label the event (A), the beliefs you may have held about it at the time (B), and then the pattern of behavior or emotions that followed (C). Let’s say your best friend didn’t greet you this morning. You believed that they wanted to terminate your friendship with them, and so you felt angry and glared at them. Try keeping a journal and using the ABC method to interpret behavior a little better.
7. Change how you praise yourself
Most of us crave compliments. Compliments are actually tools used to remind us of all the good things we are and deserve. Unfortunately, compliments are often forgotten and washed away into downtrodden seas. Counter that by starting a compliment file and putting one in today. Use whatever digital or physical material you prefer, and observe the compliments people or yourself praise you with. Once you got one, write the compliment down and detail the compliment if you can. So if someone insisted your cooking is amazing, you could write that down and the meal you made for them. You could even take a picture of them eating the food (if they agree of course), and clip it below the details for a hands-on sensory experience. Highlight or tag the ones that echo most true to you and read it whenever you need a quick pick-me-up. Regardless if some of the compliments are genuine or not, you’ll feel better knowing that you’re paying more attention to them.