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7 Tiny Changes That Can Drastically Improve Your Life

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7 Tiny Changes That Can Drastically Improve Your Life

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!

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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.

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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.

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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.

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Last Updated on October 21, 2021

How to Create Your Own Ritual to Conquer Time Wasters and Laziness

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How to Create Your Own Ritual to Conquer Time Wasters and Laziness

Life is wasted in the in-between times. The time between when your alarm first rings and when you finally decide to get out of bed. The time between when you sit at your desk and when productive work begins. The time between making a decision and doing something about it.

Slowly, your day is whittled away from all the unused in-between moments. Eventually, time wasters, laziness, and procrastination get the better of you.

The solution to reclaim these lost middle moments is by creating rituals. Every culture on earth uses rituals to transfer information and encode behaviors that are deemed important. Personal rituals can help you build a better pattern for handling everything from how you wake up to how you work.

Unfortunately, when most people see rituals, they see pointless superstitions. Indeed, many rituals are based on a primitive understanding of the world. But by building personal rituals, you get to encode the behaviors you feel are important and cut out the wasted middle moments.

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Program Your Own Algorithms

Another way of viewing rituals is by seeing them as computer algorithms. An algorithm is a set of instructions that is repeated to get a result.

Some algorithms are highly efficient, sorting or searching millions of pieces of data in a few seconds. Other algorithms are bulky and awkward, taking hours to do the same task.

By forming rituals, you are building algorithms for your behavior. Take the delayed and painful pattern of waking up, debating whether to sleep in for another two minutes, hitting the snooze button, repeat until almost late for work. This could be reprogrammed to get out of bed immediately, without debating your decision.

How to Form a Ritual

I’ve set up personal rituals for myself for handling e-mail, waking up each morning, writing articles, and reading books. Far from making me inflexible, these rituals give me a useful default pattern that works best 99% of the time. Whenever my current ritual won’t work, I’m always free to stop using it.

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Forming a ritual isn’t too difficult, and the same principles for changing habits apply:

  1. Write out your sequence of behavior. I suggest starting with a simple ritual of only 3-4 steps maximum. Wait until you’ve established a ritual before you try to add new steps.
  2. Commit to following your ritual for thirty days. This step will take the idea and condition it into your nervous system as a habit.
  3. Define a clear trigger. When does your ritual start? A ritual to wake up is easy—the sound of your alarm clock will work. As for what triggers you to go to the gym, read a book or answer e-mail—you’ll have to decide.
  4. Tweak the Pattern. Your algorithm probably won’t be perfectly efficient the first time. Making a few tweaks after the first 30-day trial can make your ritual more useful.

Ways to Use a Ritual

Based on the above ideas, here are some ways you could implement your own rituals:

1. Waking Up

Set up a morning ritual for when you wake up and the next few things you do immediately afterward. To combat the grogginess after immediately waking up, my solution is to do a few pushups right after getting out of bed. After that, I sneak in ninety minutes of reading before getting ready for morning classes.

2. Web Usage

How often do you answer e-mail, look at Google Reader, or check Facebook each day? I found by taking all my daily internet needs and compressing them into one, highly-efficient ritual, I was able to cut off 75% of my web time without losing any communication.

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3. Reading

How much time do you get to read books? If your library isn’t as large as you’d like, you might want to consider the rituals you use for reading. Programming a few steps to trigger yourself to read instead of watching television or during a break in your day can chew through dozens of books each year.

4. Friendliness

Rituals can also help with communication. Set up a ritual of starting a conversation when you have opportunities to meet people.

5. Working

One of the hardest barriers when overcoming procrastination is building up a concentrated flow. Building those steps into a ritual can allow you to quickly start working or continue working after an interruption.

6. Going to the gym

If exercising is a struggle, encoding a ritual can remove a lot of the difficulty. Set up a quick ritual for going to exercise right after work or when you wake up.

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7. Exercise

Even within your workouts, you can have rituals. Spacing the time between runs or reps with a certain number of breaths can remove the guesswork. Forming a ritual of doing certain exercises in a particular order can save time.

8. Sleeping

Form a calming ritual in the last 30-60 minutes of your day before you go to bed. This will help slow yourself down and make falling asleep much easier. Especially if you plan to get up full of energy in the morning, it will help if you remove insomnia.

8. Weekly Reviews

The weekly review is a big part of the GTD system. By making a simple ritual checklist for my weekly review, I can get the most out of this exercise in less time. Originally, I did holistic reviews where I wrote my thoughts on the week and progress as a whole. Now, I narrow my focus toward specific plans, ideas, and measurements.

Final Thoughts

We all want to be productive. But time wasters, procrastination, and laziness sometimes get the better of us. If you’re facing such difficulties, don’t be afraid to make use of these rituals to help you conquer them.

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More Tips to Conquer Time Wasters and Procrastination

 

Featured photo credit: RODOLFO BARRETO via unsplash.com

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