The Power of Routines: 5 Everyday Habits That Boost Happiness and Mental Well-Being
For many people, the practice of happiness and mental wellness seems like an intangible concept that can be difficult to achieve. However, the truth is that there are plenty of simple activities you can take part in every day that will help boost your happiness levels, improve your mental well-being, and increase your overall satisfaction with life. By focusing on these 5 everyday routines, you’ll be well on your way to achieving a happier state of mind every day of the week.
1) Create a Routine
1. Spend at least 30 minutes outside each day, preferably in a garden or green space where you can feel surrounded by plants and natural beauty. 2. Write in a journal for 10 minutes each day to reflect on what’s most important to you. 3. Practice mindfulness for five minutes using an app like Headspace or Calm for daily guided meditations and visualizations that will help tame your mind. 4. Take two minutes during the day to drink some water, close your eyes, and silently count your breaths from one to five - this practice is known as mindful breathing or body awareness, which has been shown to reduce feelings of anxiety. 5.
2) Meditate
Sit in silence for five minutes at a time. This can be done with your eyes closed or open, sitting up, or lying down. When you’re meditating you don’t need to focus on anything in particular; the key is to pay attention to what thoughts come up during that time, as an opportunity to become more aware of your mental patterns. Don't try to think about anything--this will likely lead to some form of distraction (e.g., your to-do list). Instead, follow your breath and allow yourself to notice any thoughts without judgment--they're just passing through.
3) Practice Mindfulness
1. Exercise Regularly Our happiness is partially determined by our mood, or how happy we feel overall. You might not think this directly affects how happy you are, but exercising regularly increases your endorphins (feel-good hormones) which in turn boosts your happiness. Plus, working out increases brain chemicals called serotonin which enhances feelings of well-being and reduces feelings of stress. The bottom line? Working out makes you happier! If this is hard for you to do alone then get some friends together, hit the gym, or take a dance class together.
2. Have Good Social Interactions (seven sentences) We often think that spending time with friends is just a nice thing to do if we have extra time on our hands but having good social interactions makes us happier! One study found that people who had been made to feel socially excluded actually exhibited symptoms similar to those of clinically depressed individuals. In other words, when we're lonely it's like being trapped in an emotional prison from which there seems no escape. But luckily there are many ways to break free from this trap. Start by scheduling social engagements into your calendar ahead of time so you can't cancel them because it's too last minute. In addition, force yourself to smile more often and make an effort to talk about anything besides work with colleagues during lunchtime. Meeting new people can also be beneficial as long as you don't force the interaction--simply make eye contact and smile at strangers from across the room every day. 3.
4) Watch What You Eat
Step one in setting the mood for a more positive outlook on life is by making the right choices. Fueling your body with the right nutrients will ensure it has enough energy to power through life's obstacles. Cutting out junk food and eating healthy, balanced meals are just a few ways you can make sure your mind is as strong as possible.
Eating a healthy diet not only boosts our body's physical well-being but also keeps us feeling sharp mentally. Being alert helps you stay on top of tasks, reduces stress levels, makes multitasking easier, and boosts concentration. Eating brain foods such as fatty fish or leafy greens provides essential vitamins and minerals to help keep things running smoothly inside your head. Add in some colorful fruits and vegetables to round out your diet, along with whole grains like oatmeal, brown rice, or whole wheat pasta. By following these simple guidelines you'll feel better physically and be able to tackle any task at hand!
5) Exercise Regularly
Studies have shown that exercise can be a key contributor to happiness. Aerobic exercises such as jogging, swimming, or biking release endorphins, also known as the happy hormone. Getting up in the morning and making a commitment to yourself to do some sort of physical activity for an hour every day will set you up for a great day ahead. By committing yourself to this habit, you can gradually move on to other physical activities that you might enjoy more. It doesn't matter if your goal is weight loss or increased muscle strength, either way, the benefits will make you happier! Exercise releases natural feel-good hormones like serotonin and dopamine into the brain. These hormones promote feelings of well-being and improve mood, sleep quality, self-esteem, and more. Research has found that those who exercise regularly are at a reduced risk for depression and anxiety disorders too.
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