Habits That Can Significantly Improve Your Daily Life

You are a culmination of the habits you keep. Anything you do consistently has a profound ability to rewire your brain and transform your mind and body. Understanding the brain is always adaptable through neuroplasticity is essential for knowing that it is always possible to change your current life experience.

1. 10 minutes of conscious breathwork.

Conscious breathwork is a powerful tool for shifting the nervous system from a stress state (fight, flight, freeze) also known as sympathetic response to a relaxation state (rest, digest restore) also known as parasympathetic response. Chronic stress significant impacts mind and body health. Being able to restore balance in the nervous system allows the body to heal, improves digestion, decreases inflammation, and improves overall mood and wellbeing. To start, begin with just one minute a day of inhaling for a four second count, holding for seven seconds, and exhaling for an eight second count then repeating.

2. 5 minutes of early sunlight exposure for energy and better sleep

Early sunlight exposure in your eyes (not directly) increases cortisol levels early in the morning which improves wakefulness and alertness. Early sunlight exposure also sets circadian rhythms which improves sleep cycles and makes it easier to fall asleep at night. This is a great way to boost productivity and get proper rest. To improve your ability to implement this habit, stack it on top of something you already do. For example, if you drink coffee, step outside for a moment while the coffee is brewing. This will make you more likely to be consistent.

3. Peripheral and distance viewing after every 30 minutes of screen time.

Staring at a phone or computer for a long period of time increases stress levels by means of having a narrowed focus and dilation of the pupils. Dilation and narrowed visual focus are associated with a sympathetic response (stress response). To reduce stress and improve overall mental focus, go to a window or even better, go outside after every 30 minutes of screen time. Distance gazing and peripheral viewing allows the eyes to constrict and widen the visual field which activates the parasympathetic nervous system (rest, digest, restore).

4. Thirty minutes of movement daily

Movement that is gentle and rhythmic in nature has profound benefits for decreasing stress levels and improving overall mood and wellbeing. Movement does not necessarily mean going for a jog or lifting, but rather it can be gentle movements coordinated with breath or a relaxing outdoor walk. A tip for getting movement in is to start small. If you do not currently have movement built in your routine, start by doing just 2 minutes a day and build from there.

5. Reduce negativity in your life.

For anyone who experiencing stress or exhaustion from life, being aware of environmental factors is essential. Limit as many sources of negativity and stress as you can. First bring awareness to what is contributing to your stress by writing a list of your top stressors. Then, determine where you can make changes. Maybe you hop on your phone right after you wake up and it sets a negative tone for your day. Replace this habit with breathwork or early sunlight viewing. Perhaps you watch the news before bed. This could be an area where you replace it with reading a good book or meditating. OfCourse, not all stress can be eliminated, but start with small changes that you have control over.

6. Plan your self-care and schedule it as a non-negotiable.

Let's face it, you're busy and you may notice that taking time out for yourself always takes a back seat. Instead of taking care of yourself only when it is convenient (which it probably never is), schedule ahead as if you had a meeting and make that time for yourself non-negotiable. This will increase the likelihood of doing activities that reduce stress such as movement, breathwork, and getting outside.

Keep a calendar that focuses on consistency rather than perfection

For any habit you are trying to implement, consistency is the most important factor. If you miss a day, give yourself some grace and get back on track the following day. Marking down the days you accomplish whatever habit you are doing will provide you visual feedback to track how consistently you are and make changes accordingly. Visual cues and feedback are essential for success.