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11 Tiny Habits that will Significantly Improve your Physical and Mental Wellbeing

11 tiny habits that will significantly improve your physical and mental health

For almost every person the first step towards improving in any aspect of life entails setting big goals- they say they're gonna start working out more, start eating healthier, start this and that more... Firstly, I call those ''intentions'' not "goals". Secondly, that is probably why so many people don't succeed. They believe the vague sentiments are their goals and those are some pretty daunting goals because instead of getting from point A to B, these "goals" assume going through the whole alphabet and beyond. This is why I call them intentions instead of goals.

Tiny Habits to Improve Physical Health

1. Warm Lemon Water

Pouring warm water in a cup and squeezing a little bit of lemon juice in it takes a minute to do in the morning before doing anything else. Drinking this on an empty stomach gives you a boost of Vitamin C, providing you with more energy during the day and promoting better gut health. Tip: make sure the water is warm and not hot- it feels horrible drinking this if the water is too warm.

2. Cold Water before Breakfast

Hydration, hydration, hydration! Most people reach for tea of coffee in the morning and while it may be satisfying them in a way, water is what the body and mind actually need. You've been sleeping for hours, not a single drop of water entering your system but the body cannot run as well without water. place a large glass full of ice in the fridge before going to bed and you will have a cold drink in the morning ready for you. It flushes out the toxins, jump-starts your system, and clears your mind from the sleepy haze, and it feels so great to have a refreshing start of the day.

3. Raw Fruits and Veggies

Depending on your schedule, you might not be eating the best most of the time. Even when your're on the go, so next time carry raw fruits and veggies in your bag. Use a metal container instead of plastic for extra security and keeping the food fresh. Who like plastic anyway!? Snacking on raw fruits and veggies or adding them as a side to your meal will help you make a step towards healthier eating habits.

4. Stay Active

To combat the sedentary nature of a job or a lifestyle, stretch regularly and try to get in small windows of exercise a few times a day, especially if you don't have the time or energy to workout regularly. Here are some ways to do this:
  • a full-body AM and PM stretch 
  • stretch for five minutes every hour on the hour if possible at work or school. Set an alarm to remind you. 
  • do mild exercises while waiting by the microwave at work or school, while you're reading something or watching TV at home 
  • park the car further away from the door or take the stairs. Not driving around looking for parking space will save you time and money on gas too. 

Tiny Habits to Improve Mental Health

11 easy habits to practice to become healthier physcially and mentally5. Adjust your Immediate Social Circles

This includes the people you interact with on a daily or weekly basis such as friends, family, co-workers, co-students and even the people behind the counter such as baristas and grocers. The people you communicate with have a strong impact and the way they make us feel doesn't disappear with the end of a conversation. The feelings last and it's very important that those feelings aren't bringing us down or have a long-term negative impact on us. Often we can't avoid people that make us feel less than great. we can't help it when it's parents, siblings, our boss etc., and sometimes interactions are out of our control. If you are able to reduce the interaction or distance unpleasant people from yourself altogether without it having a negative impact on your personal or work life- do so. Don't make a drastic change start slowly and inconspicuously, and examine how that goes before moving further. This includes not trying to force old or new relationships to be renewed or maintained when the other person isn't into it.

6. Adjust your Digital Circles

While it's hard to do this in real life, the digital space is a different story. If you follow people that make you feel bad in any way- unfollow. I'm basing this advice on the saying ''Another woman's beauty is not the absence of your own". I know how easy it is to feel less beautiful, less successful, less meaningful when seeing other people's accounts and some aspects of their lifestyle. I'm not giving you a speech on how staged it is and that retouching photos is a thing and so on. Instead, I'm going to tell you this- your daily experience of social media is what you make it. If you follow the accounts that make you feel good social media won't feel like a bad thing and you won't feel guilty or trapped because of it. Every day or every other day I unfollow several accounts that don't resonate with me. I type a letter in the search bar and I check accounts- if I'm not gonna miss them I unfollow. Now I only follow people that inspired me with their artistry, bring educational value to my homepage, or make me smile or laugh. Those are the people I want to learn from and connect with if possible. It makes social media feel like a great thing instead of like some global disease. There is no negativity on my homepage anymore in any way at all and it has made a heck of a difference for me. I feel inspired and excited every time I scroll down Instagram.

7. Change your Vocabulary 

The way we speak to and about ourselves plays a role in our perpetual perception of who we are and the way we treat ourselves. Adjusting that and replacing certain words will over time change your mindset. For example, use ''want to'' instead of ''have to'', so say ''I want to complete my to-do list." instead of "I have to complete my to-do list." This one has been huge in improving my productivity. I get excited by my to-do list.

When you think or speak about yourself, try to catch those unflattering adjectives such as ugly, stupid, worthless. idiot, etc. Instead of berating yourself make a conscious choice to correct yourself and use a less harsh word or phrases. Try to express how you feel about a situation instead of zooming in on putting yourself down. We're often our own worst enemies and we can be very downgrading towards ourselves. Stop insulting yourself and try to banish downgrading thoughts. That is a form of self-care that can benefit you deeply, it is very important. Focus on your good sides, accept that you have bad sides as well, accept your mistakes, and start taking small steps towards improving what you can improve.

8. Input and Output

Inspiration and the desire to create is one of the most exhilarating feelings a person can have. It is so important for a healthy mind to give way to that burst and allow it to express what it needs. Postponing artistic self-expression or trying to curb that fundamental human desire to create altogether can cause overwhelm, dissatisfaction with reality, and lead to depression. Allow yourself some freedom of expression on a regular basis is crucial. There're so many ways to do that- take photos, draw and doodle, write something, collect quotes, make collages. Place a tray of art supplies on your desk so you can immediately give way to artistic urges, carry a sketchbook or notebook with you and draw and write. For me, I always feel strong anxiety creeping in if I try to curb my artistic expression and I notice myself slipping into depression a lot easier. Giving ourselves type to play and tinker is a healthy need. Take in what inspires you and stirs something within you, absorb it, and then let it back out into the world in the form of your own self-expression.

9. Let it out

Throughout the day, each of us is confronted with unpleasant thoughts and feelings. Even if just a crumb, it needs to be worked through so that it doesn't clog your soul, so to speak. Take some time to write it all out, or draw it out, if you prefer, or talk it out in a recorder! Do this in whatever format, style or order comes naturally to you. Don't edit yourself, this is all about being you and allowing yourself to release everything that's pent up during the day. The relief from practicing this habit will seep into all parts of your life and bring a positive impact.

10. Acknowledge your Wins

No matter how small or big, all accomplishments are important. Small wins we have today lead us on a better path and enable us to tackle a more difficult task tomorrow. I know from personal experience that sometimes I look down on myself and even though I've been productive, I still feel like I haven't done enough. That can be detrimental to both productivity and self-esteem. I started jotting down what I've achieved during the day- even the smallest of wins. That has increased my positive outlook and it helps me acknowledge that I have made good use of my day. The truth is that we cannot achieve something huge each day and that is more than ok. It's not realistic or necessary. Don't look down on your daily accomplishments and undermine yourself- be grateful for them, congratulate yourself because you've deserved it, and continue forward. if you fail- analyze why, learn from it, and use the knowledge for next time.


Since this post is getting long already and I have more tips for you, I will have part 2 up later this week! I really wanted to focus on personal health in this post because I have struggled with that a lot and it hits close to home. I had a blast writing this post and I hope you will incorporate at least a few of these habits. Part 2 will be about 

  • productivity
  • home management and organization
  • maintaining relationships
There are several other topics I'd like to include as well because they're also very important. Please, share your thoughts in the comments and tell me what you would like to improve in your life. Are you utilizing any of these suggestions already? Do you have any of your own you'd like to share? I'd love to know and incorporate your advice into my life as well.

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