As spring blossoms all around us, I am reminded that it is time to review and renew my health habits. Winter, the slumber season, seems to have a relaxing effect on many of my habits, things like long walks, being in nature, and engaging in various activities falling by the way side. An article I read last week, reminded me that these habits are essential deposits in my ‘health account’, and are, perhaps, even more important as I advance in years. These habits are not resolutions or goals, they are ‘micro- habits’ to embed in our daily routines. The authors stated, “The biggest factor determining where you will be five years from now isn’t your intelligence, your connections, or your opportunities. It’s the tiny, almost invisible things you do or don’t do every single day… the micro habits. The ones that take under 5 minutes and feel almost too small to matter. Science keeps proving the same thing: small, consistent actions don’t just add up, they compound.”
What follows are 18 micro-habits that you can easily incorporate in your day. I am stepping up my game and I inviting each of you to join me. Why not? There is no expense, they are simple habits, they will improve your health. And by the way, your Health Account will grow exponentially. So here they are:
1. Begin each day with 10 Seconds of Sunlight — The moment you wake up, get natural light into your eyes within the first 30 minutes. “Research shows this anchors your entire biological clock, regulates cortisol, and stabilizes your energy throughout the day. Do this before you reach for your phone or any other device”.
2. Drink Two Glasses of Water — After 6 to 8 hours of sleep your brain is dehydrated, and even mild dehydration reduces cognitive performance and increases fatigue. Before coffee, before email, before anything — drink two glasses of water.
3. One-Line Journaling — I am an infrequent ‘journaler’. Apparently, writing even one sentence per day provides the same psychological benefits of reflection. A thought, something you noticed, or a feeling from the day before, reduces stress, boosts immune function, and improves mental clarity.
4. The Intention Statement — I have engaged in intentions setting for over 30 years now. I develop my intention, consider it and write it down as an ‘I want….’ or I am…’ statement. Research shows that people who state a clear intention are two to three times more likely to follow through. Your brain responds to precision.
5. The Two-Minute Startup —When procrastination sets in, and we all experience it, start the task by telling yourself you will only work on a task for 2 minutes. Starting reduces the psychological resistance to continuing, and most of the time you won’t stop at 2 minutes. I used this strategy recently in planning an upcoming trip – it worked!
6. Single Tasking — Multitasking doesn’t exist. Do you frequently walk down your hallway to do something, arrive and forget what it was you were going to do. This is not forgetfulness; it is lack of attention. What your brain actually does is rapidly switch between tasks, and each switch costs cognitive energy. “Studies show it takes an average of 23 minutes to fully regain focus after an interruption. Commit to one 25-minute single-focus block per day. The depth you access in that window will outperform hours of scattered effort.”
7. The Two Breath Buffer — You know those Facebook or email messages that make the hair on the back of your neck levitate. You want to react, immediately. Hold on, take two breathes, slow and deep. “This micro pause activates the prefrontal cortex — the rational decision-making center — instead of the reactive amygdala.” This will enable you to respond versus react and send fewer messages you regret.
8. The “And Then What” Chain — Love this one, again encouraging us to be more contemplative and open up options. “Before any significant decision, ask yourself “And then what?” — then ask it two more times. This forces you to think three to four steps ahead instead of one. Research shows that people who connect present behavior to future outcomes make dramatically better decisions”.
9. Movement Snacks —Many of you know I am a budding artist. I have this bad habit of sitting at my easel for hours, lost in my creative energy. Then I move – ouch! Stiff…OMG! Your body was not designed to sit for eight hours. “Breaking up sedentary time with even 90 seconds of movement restores blood flow to the brain, reduces cortisol, and resets focus”. Stand up and move every hour at the very least; dance, walk to the window, or stretch.
10. One Genuine Compliment — Every day, give one real compliment to another person. That means observing someone and their actions, and offering a complement specific to what you observed. “Research on the positivity ratio shows that expressing genuine appreciation boosts the giver’s mood, strengthens social bonds, and creates upward spirals of positive emotion. Your brain also begins scanning for good things rather than defaulting to criticism”.
11. Address People Directly and Use their Name — In every meaningful conversation, use the other person’s name once naturally. People feel more seen and more connected to you when you use their name. People want to be seen!
12. Check your Assumptions — Stop assuming that you know what someone else is thinking and inquire. A simple ‘tell me more’, ‘can you give me more information’, or ‘and what else’ will do. Then listen and engage in a dialogue.
13. Gratitude — I have frequently written about the importance of gratitude. “Attach one moment of gratitude to something you already do every day — making coffee, brushing your teeth, sitting at your desk. In that moment, name one specific thing you are grateful for. Research shows gratitude measurably reduces anxiety and depression over time”.
14. Random Acts of Kindness — This one is easy, looking for opportunities to lend a helping hand, help someone by opening a door, or any other small opportunity to assist someone. “Research shows performing small acts of kindness meaningfully boosts the giver’s happiness levels — sometimes more than receiving kindness”.
15. Read Five Pages a Day —While I love to read, screen time or drawing pulls me away from the pages. Admittedly I miss the adventure of reading, the stories that pull me in. Read five pages per day minimum. “Research on reading is extensive: it builds vocabulary, improves working memory, increases empathy, and reduces cognitive decline”.
16. The Bedtime Cue — Know when it is time to wind down your day. Create a small ritual such as making tea, locking doors, tidying up your personal space, or dimming the lights. (I strongly suggest leaving your phone in another room as well and not having a TV in the bedroom.) “Consistent sleep cues improve both sleep onset and sleep quality, which in turn consolidates memory, clears metabolic waste from the brain, and restores emotional regulation”.
17. Maintain these Habits —“Whatever happens, on whatever kind of day it is, don’t let any key habit hit absolute zero. Not zero words written, not zero minutes moved, not zero pages read. On your worst days, do the minimum — one push-up, one sentence, one page. It’s not about the output. It’s about telling your brain “This is who I am.”
Final Word
None of these habits take significant time in your day and in fact, once integrated, simply become your day. The is no cost. Your mind is clearer. Your body is healthier. You are more productive. Your emotional health improves. You restore your “Health Account”. (Thanks you to the authors for the research and advice).
Until Next Time,
Betty
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