if you have read any of my posts, you have probably gathered that i am a woman who believes fervently in the power of everyday habits.
in this post, i will talk about the daily habits that i have incorporated into my routine that have helped me to become my most efficient, positive, inspired, and happy self.
mindset
there are some aspects of your life that you will not be able to control. that may be the loss of a loved one, a chronic condition, the weather... but there is one thing that i firmly believe is under your own control and you can learn to transform - and that is your mindset.
if you begin every day with positive thoughts, a clear mindset and intention, the positivity, efficiency, and genuine human connection will follow.
so, what does mindset have to do with habit?
truthfully, everything. the mindset in which you choose to live your everyday is a habit. i do not see habits as entities that can be "broken," rather, you are simply changing an old habit and creating a new, more beneficial one.
for example, maybe you have a habit of reaching for a sweet each night before bed. this habit involves:
1. the cue - the ice cream in your freezer or the dark chocolate on your bedside table
2. the action - ritualistically eating the chocolate and
3. the reward - satisfying your sweet tooth and indulging in the treat, perhaps in higher quantities than you should.
a common health behavior change mechanism for this would simply be maintaining the pattern of cue, action and reward, but changing the item utilized. for example, swapping herbal tea for the chocolate or another healthy alternative - chocolate chia seed pudding, banana ice cream, etc. this is what makes a habit sustainable - the process.
forming new habits
if you follow this simple formula, you will find that beginning a new habit is not as daunting as you may think. take exercise for example. perhaps you want to start the upcoming warm weather months on a healthy note and start a workout regimen.
1. the cue - put out your workout clothes the night before and set an earlier alarm. now, your alarm will go off, and you will see the clothes ready, making you statistically more likely to follow through with your plan to workout (no matter how badly you would rather stay in bed).
2. the action - actually participate in a workout! this gets easier. go to the gym, challenge yourself - mind and body, practice some invigorating morning yoga at home to increase your focus and flexibility, go for a run on a brisk morning, or participate in whatever form you wish. just get moving.
3. the reward - let your endorphins release and take over your body, be proud of yourself and thank your body for having the ability to move, stretch, and build muscle in such a profound way. do not compare your exercise to others, how many calories you burned, or even your own expectations for yourself - any movement is better than none, and you're doing great.
eventually, the cue will immediately help you envision the reward, making the phase 2 "action" seem a bit less intimidating or perhaps uncomfortable.
this is the way i approach any new habit i want to adopt.
healthy eating - 1. cue - keeping fresh produce in your fridge and pantry rather than unhealthy and processed options, 2. preparing and consuming healthy and delicious meals 3. looking and feeling like your best self, and being proud of the positivity that you were able to create and provide for your body.
yoga and meditation practice - 1. cue - keep your yoga mat and clothes together and ready for whenever you wish to practice each day, 2. action - get your inner yogi on! start small, and build up your flexibility and strength. 3. reward - you will feel the immediate mental clarity, increase in your physical and mental strength, relief from stress, and probably fall in love with the practice.
every habit starts with the first time you try it, and eventually these habits will become second nature to you.
trust me, try out this formula, you may be surprised to find what you are capable of becoming.
intention
remember why you are trying to develop new habits. having clear mental clarity and intention each and every day will help you stick with your new habits until they do become second-nature.
think about the people that you look up to and admire. consider why you respect that individual and what about them inspires you. there is a good chance that that person lives their life with intention - meaning that the way they view their own life and humanity has purpose. maybe you are inspired by their confidence - which is a learned skill rather than a genetic feature; confidence is something you gain from experience and form through habits. maybe you like the person's positivity or spontaneity - often these characteristics stem from the everyday habits of the individual, and the intentions they plant each day.
become a person you would admire. remember your intentions, and focus on them.
beginning each day with intention by asking yourself a few simple questions can improve the way you view your own thoughts and actions, and what you gain from them. each morning, i like to consider my schedule for the day, and ask myself what i hope to gain from certain events each day, or how i hope to feel as a result of them. knowing and understanding the why of what you are investing your time in directly correlates with what you gain from those experiences.
do not go into your everyday blindly, or the time will simply pass you by. understand the value in what you spend your moments doing, and if you cannot seem to find any, perhaps you are investing your time in the wrong places.
my 8 everyday habits
no matter how busy or stressful each new day is, i think making time for yourself is imperative to your mental and physical health. it is so easy to let yourself become consumed by work/school stress, social events, and convenience - so challenge yourself to develop a few habits that will maximize your productivity, minimize your stress, and develop more of a positive mindset and routine.
these are just a few of the simple positive habits i have developed more recently, as i became more conscious of the power of these habits. i recommend trying out a few if you do not already.
1. wake up early
i have discovered how much more efficient i am when i start the day off earlier - there is so much time during the day i have gained by simply waking up 2 hours earlier than i used to. being out of bed by 7 gives me ample time to complete the simple habits that i've been trying to develop for years (going to the gym, making a nice breakfast for myself, meditating, reading or writing in the morning for pleasure, listening to inspiring podcasts, and having quiet "me time" before i start each day).
2. healthy breakfast
we have all heard that "breakfast is the most important meal of the day," a cliché that i personally believe to be very true. your morning and breakfast sets the tone for your entire day, so starting off on the right foot with a healthy and filling breakfast is a great way to jumpstart a nutritious and productive day.
3. a form of exercise
find an exercise routine you enjoy. it has taken me years to figure out a routine that works for me, but going to the gym has now become something i look truly forward to because the reward makes the process so worth it.
4. a form of writing
i have loved to write since i was a little girl. i used to write short stories, poems, and even started a few novels in my day. i feel the most peaceful when i am writing, so i try to give myself time to write for at least a few moments each day, whether that means working on a vegfordays blog post, writing a short poem, or simply jotting down the thoughts that are jumbled in my head.
this may not be your personally therapeutic hobby, so think about whatever brings you peace (spending time in nature, dancing, painting, etc.), i recommend trying to fit it into your everyday routine wherever possible.
5. a form of self-care
to you, this may mean taking a warm shower, painting your nails, sitting down to enjoy a cup of herbal tea, completing a daily prayer, taking a walk through nature. i recommend completing at least 1 daily ritual that solely exists to make you feel good. take the time to do yourself an act of self-love and care, whether that is for your physical body, your mind, or your soul.
6. treat myself in moderation
don't be afraid to indulge in moderation. if you want to eat that dark chocolate, eat that dark chocolate. if you want to drink a glass of wine with a friend, don't be afraid to let yourself. but a healthy lifestyle and routine is all about moderation. a "perfectly healthy" life is not entirely sustainable, and i believe life is far too short to be miserably restricted. i know i have a sweet tooth after dinner, so i do not deny myself a little treat each evening. forgive yourself.
7. reading each night before bed
i don't know about you, but when i am invested in a truly good book, i feel like a significantly better and happier person in other aspects of my life. i like to take time each night to read, whether it is something educational that i find interesting like a scientific journal on nutrition, or a fictional novel that i'm in the middle of, etc. reading each night to give my eyes a break from the bright screens of my phone and laptop helps me fall asleep more quickly and stay asleep more efficiently.
8. going to bed early
in order to wake up early and still manage my consistent 8 hours of sleep each night, i need to get to bed decently early. getting used to going to bed around 10pm rather than midnight had a learning curve, but after a while i have truly learned to love getting to sleep early.
for more about my daily habits and rituals, see my morning routine post!
so here are my key takeaways:
take control of your mindset. developing a positive outlook does not happen overnight, but it is worth the emotional investment to learn how to live in a beautiful headspace. you cannot control a rainy day, you cannot always control when someone breaks your heart, you cannot always control loss, but you can control how you react to the circumstances that life throws at you. dive into each day head first, full-force, and don't forget to smile. you've got this.
be aware of your habits. realize that you can change the problematic habits you have now, and create newer, more empowering ones. remember: 1. the cue, 2. the action, 3. the reward. consider what you hope to gain from these new habits, and truly visualize yourself in those new habits, remember the benefits that you will reap from them.
go into each day with strong intention and a mental clarity that no one around you can break. maximize what you gain each and every day from your interactions by being aware of your feelings and intentions.