How to Build Good Habits and Break Bad Ones
Good Habits: Health & Wellness
- Talk with a positive person.
- Write down three good things that happened to you each day.
- Laugh – even if you have to force it. The mere action of laughing releases endorphins.
- Get some sun (or a happy light, if it’s a gray day.)
- Move your body (walk, exercise) for 20 minutes or longer.
- Walk a dog or pet an animal.
- Ask for a hug from one person a day.
- Call an old friend or relative.
- Invest 30 minutes a day doing a hobby you enjoy and find relaxing.
- Buy something new (even something small, like a new type of coffee.)
- Breathe deeply for at least two minutes. Focus on your breaths.
- Stretch different body parts for ten minutes.
- Listen to something calming and distracting (news, music) unrelated to whatever is stressing you out.
- Cuddle (with a lover, friend or even a pet – physical touch is comforting.)
- Detach from the source of stress (excuse yourself from a meeting, take a break from a project, remove yourself from an argument) for a five-minute break.
- Sniff lavender or geranium essential oil (both lower blood pressure.)
- Sit in the sun (outside) for five minutes.
- Paint a picture.
- Talk to a friend for ten minutes, even if just to hear about his or her life.
- Spend ten minutes grooming (nails, bath, hair.)
- Take a nap.
- Chew a piece of gum.
On being more confident…
- List three things you genuinely like about yourself. Read those three things out loud. Do this daily.
- Stand up straight. Let your hands hang naturally at your sides.
- Dress in clothes that flatter you.
- Outline your thoughts/words before you enter an intimidating situation. Being prepared will help you feel more confident. Bring cheat notes if acceptable.
- Refuse to fidget. Instead, go to a private place (car, restroom) where you can stretch and get out the jitters. Then focus on relaxing.
- Pay attention to the other person instead of your own insecurity.
- Repeat a mantra in your head.
- Take a small risk daily. Find something that makes you a little nervous, like talking to strangers, and strive to do it one time every day to build your confidence.
- Ask for compliments from a trusted friend or relative.
On becoming more spiritually minded…
- Devote 15 minutes a day to reading a spiritual text (Bible, spiritual book, spiritual workbook.)
- Walk in the woods.
- Perform one thoughtful act of kindness for a stranger.
- Give up one physical pleasure or material possession.
- Join a group of like-minded individuals from whom you can learn and be inspired.
- Look up at the stars.
- Enjoy a sunset or sunrise.
- Write out how a person you encountered that day could enrich your life journey.
On becoming more mindful…
- Take up meditation. Start with 15 minutes a day. Find a quiet place, set a timer, close your eyes and focus on your breaths.
- Pay attention to the details of now. What color is that butterfly? How does that salad taste? How many shades of green can you see right now?
- Consciously let go of worry or regret. Tell yourself “Future Me will take care of that” or “The past is the past.”
- Focus acutely on an immediate sensation, like how great it feels to be tucked into your comfy bed, or how invigorating that brisk wind is.
- Invest emotionally in a current interaction. How does your friend feel about her problem? What emotions are you feeling right now? What can you do comfort/inspire/rejoice with the person you are with right now?
How to make healthy eating unbelievably easy | Luke Durward | TEDxYorkU