Home » Misc » How to better my life

How to better my life


20 Easy Ways to Improve Yourself and Your Life

When there’s work and family and bills and more, it’s easy to think of self-improvement and personal development as something you’ll have time for one day. The same goes for improving your life overall. 

But improving your life—or yourself—doesn’t have to be about making one big gesture. Instead, it typically comes down to the small things you do every day that can add up to larger growth in the long run. These small habits and practices may help you increase your confidence, reduce your stress, build deeper relationships, stabilize your work-life balance, become a healthier person (mentally, emotionally, or physically), and be happier.

SEARCH OPEN JOBS ON THE MUSE! See who’s hiring here, and you can even filter your search by benefits, company size, remote opportunities, and more. Then, sign up for our newsletter and we’ll deliver advice on landing the job right to you.

No one has all the time in the world to think about self-improvement, so let’s start with just 30 minutes. Yup, that’s all—bet you’re listening now.

We’ve come up with a list of activities that can help you become a better “you” in just half an hour (or less) each week. Give one (or two or five or all!) of them a try.

1. Practice mindfulness.

I’m sure you’re sick of hearing that you should “totally try meditation,” especially from your (newly) yoga-devoted mother. But mindfulness is a lot more realistic to achieve than the kind of meditation you hear about because it doesn’t require years of practice or a yoga mat. Mindfulness only takes 30 minutes (or less!) and can be done without leaving your desk.

Wanna give it a shot? Here’s exactly how to do it.

2. Develop a consistent morning routine.

One way to have a productive day—and save yourself time in the morning—is to break down every task you need to do into small steps and then schedule all of them. This means you know exactly what activity you’ll do from the moment you wake up.

Sounds a bit overwhelming, yes, but the reason it works is because you don’t waste any time trying to decide on things—spending 10 minutes picking out an outfit, spending 15 minutes deciding if you want to go on a run—you just do it. And that way, you’ll (almost) always be out of the house exactly on time.


via GIPHY

3. Do the same with a bedtime routine.

Another way you can get to a happy, healthy morning is a terrific bedtime routine. There’s no perfect formula that’ll work for everyone. The important thing is to make one and stick to it.

For example, every evening I shower, make my lunch for the next day, and spend 10 or so minutes doing something that relaxes me, whether that’s scrolling through social media, reading 15 pages of a book, or talking to my parents on the phone. The consistency helps me fall asleep better and feel prepared to conquer the next day.

Here are five great bedtime routines you should definitely try—and each will only take you five minutes.

4. Redo your bedroom for a better night’s sleep.

Especially when you’re busy or stressed, it can be hard to get your best sleep every night, even with an awesome bedtime routine. Try creating a space where you’ll always feel good going to bed by using one or more of these seven quick DIY projects.

5. Find an energizing midday activity.

You probably saw it coming, but just as important as setting a schedule for your mornings and evenings is having an activity that’s guaranteed to bring you out of even the worst midday slump.

Try these five habits or these easy ways to recharge (that don’t involve coffee).


via GIPHY

6. Make your lunch (and dinner).

Making your meals every day not only guarantees you have control over your health, but it’s also cheaper and a great way to learn a new skill or experiment with your cooking abilities. Plus, you get to boast to coworkers when they ask where you got the food. For some brag-worthy recipes, check out these 52 lunch ideas, or these quick office snack ideas.

7. Then eat it away from your desk.

Muse writer Kat Boogaard learned many valuable lessons after eating lunch away from her desk. For one thing, taking a break is just good for you. But she also realized the importance of practicing work-life balance all day, rather than just after work was over. By giving yourself that time off during office hours, you’re already one step closer to a healthier, well-balanced life.

8. Watch a TED Talk.

TED Talks are like mini-lectures. They just might teach you more about yourself, inspire you to innovate, or just introduce an interesting new topic. Plus, they’re usually only about 20 minutes—so you can watch one and get a super quick knowledge boost while getting ready for work in the morning, during your lunch break, or when you’re sitting in a waiting room.

9. Listen to a podcast.

Similarly, podcasts are great on-the-go entertainment. And a lot of the time they’re just what you need to unwind. I’m a big fan of tackling one podcast during my commute each day—half of it on the way to work, half on the way back, and the stories always bring out some real emotions. (For reference, my favorites are This American Life and You’re the Expert.) But the types of podcasts out there are very nearly limitless. So whether you want to catch up on the news, learn something new, hear what people are saying about your favorite topic (whether that’s fantasy sports, The Real Housewives, historical events, or video games), experience a fascinating true story, or laugh at something more light-hearted, you can find the perfect podcast for every mood.


via GIPHY

10. Freewrite.

Freewriting is basically what the name implies: writing, freely—as in without any directions or constraints. You don’t need to be a writer to freewrite. In fact, dropping all the concerns about how your writing sounds or whether it’s grammatically correct is key. You just set a timer and start writing, maybe with a prompt or question to get you started, and see where the writing takes you. It’s a great way to discover something new about what you want or what you’re feeling. Here are five prompts to help you freewrite your way out of a career slump (plus a few tips).

11. Do a bunch of little productive tasks.

I challenge you to set aside 30 minutes and do all those tiny tasks you’ve been meaning to do, but keep putting off, all at once. First, this prevents you from multitasking later on when emails are rushing in while you’re trying to do your work. Second, it forces you to tackle those things that make you cringe—things that, once they’re done, will make your life a heck of a lot easier.

Not sure what chores I mean? I’ll help you out—here’s a to-do list of 21 useful things you can do in five minutes. If those don’t do it for you, here are nine other productive things you can complete in 15 minutes.

12. Get to know yourself.

What better way to improve your life than by learning all about your strengths and weaknesses and homing in on your best self? To get started, here are 14 free personality test you can take in the next half hour.


via GIPHY

13. Treat yourself.

How long has it been since you treated yourself to a relaxing massage or a manicure? Well, maybe this is your week to do it. Was there a game you’ve been meaning to download and play? Or a cool new lunch spot you’ve wanted to try? You deserve it, so go get it.

14. Revisit your goals.

You probably made some New Year’s resolutions or set monthly goals for yourself (whether on paper or in the back of your mind). Have you followed through on any of them? Are there ones you can get rid of, or alter? Do you feel confident in achieving all of them? Take some time to reflect positively on how far you’ve come, and think about where you want to be—and maybe write down the steps you need to take to get there.

15. Start a feedback file (or return to one).

Everyone has periods when they’re feeling discouraged. For these moments, you can create a feedback file. Go back and screenshot, jot down, or otherwise note positive feedback you’ve received—whether it’s about your work, a hobby, or anything else. Put it all in one place and continue to add to it over time. Then, whenever you’re feeling down on yourself, you can return to all the great things people have said about you and remind yourself of your strengths. You might also return to the work feedback when it’s time to prepare for a review, write a cover letter, or do something else that involves talking yourself up.

16. Note your achievements

Taking the time to reflect on what you’ve done well each week can help you focus on the positive. And like the feedback file, returning to your past achievements week after week can be a confidence booster—and help you out when it comes time to brag about yourself. We’ve even created a handy worksheet to help you track your achievements over time.


via GIPHY

17. Connect with an old friend or new coworker.

If it’s been a while since you’ve seen or talked to someone you used to chat with regularly, reach out and let them know you’re thinking about them. Maybe even try it the old-fashioned way—sending a physical letter! Snail mail can make anyone’s day. (Isn’t it the best when you find an envelope addressed to you and it’s not a bill or junk mail?)

Or if you haven’t had a chance to meet a colleague in another department or a new coworker who just joined last week, consider setting up a lunch or coffee. You’ll make a work friend and, even better, you’ll build up your network.

18. Clean your closet.

By “closet” I also mean your desk, your office, your bedroom, or even your kitchen cabinets. Cleaning is stress-relieving, and actually a form of mindful meditation, according to some studies. You can even try “tidying up” your work life, Marie Kondo–style, to help spark more joy.

19. Do some screen-free activities.

It’s not exactly groundbreaking to say that we spend a lot of our lives staring at screens. But taking some time to intentionally engage in activities that aren’t on a computer, TV, phone, or other device can help our eyes, our sleep, and our overall mental well-being. Try taking up a hobby like reading (books or magazines with actual paper pages), painting, crocheting, or playing an instrument to give yourself a break.


via GIPHY

20. Get outside.

Notice how I didn’t say “go to the gym” or “go for a run.” Because, yes, exercise is great. But for most people, including myself, it’s a lot easier said than done.

So I have another option for you—go outside. Walk around, sit in the park and read, or go for a leisurely bike ride. Just being outdoors is good for you in so many ways. It improves creativity, helps us age better, makes us happier, and, it might actually make you want to work out more (science says so!).

Don’t you feel better already? Try out these simple activities and see if you can start to develop a few new habits—ultimately you’ll see benefits far beyond just the 30 minutes a week you spend on them.

Regina Borsellino also contributed writing, reporting, and/or advice to this article.

Updated 3/18/2022

Previously an editor for The Muse, Alyse is proud to prove that yes, English majors can change the world. She’s written almost 500 articles for The Muse on anything from productivity tips to cover letters to bad bosses to cool career changers, many of which have been featured in Fast Company, Forbes, Inc. , CNBC's Make It, USA Today College, Lifehacker, Mashable, and more. She calls many places home, including Illinois where she grew up and the small town of Hamilton where she attended Colgate University, but she was born to be a New Yorker. In addition to being an avid writer and reader, Alyse loves to dance, both professionally and while waiting for the subway.

More from Alyse Kalish

How to Improve Your Life Today: 10 Tips

1. Writing your story every day

You’re the owner of your life. How do you want that to look today?

“For life improvement, I suggest considering what you’d like to accomplish today, and the vibe you want to carry,” says John Duffy, PhD, a clinical psychologist and author of the book “The Available Parent: Radical Optimism for Raising Teens and Tweens.”

Like any author, you may have a few story plots to choose from. Duffy suggests you try to identify which is the better story for you and go for it.

“The better story might be getting up earlier rather than sleeping in [or] reaching out to help someone instead of passively ignoring their need,” he adds.

2. Identifying what’s keeping you stuck

How to improve your life may be a matter of identifying those things that get in the way of said improvement. Are there certain events or people in your life that you feel have become roadblocks to your development?

Feeling stuck might look different for everyone. You may feel like it regardless of the circumstances in your life, or you might have specific relationships or tasks that take energy and focus from you.

You might want to start exploring what “feeling stuck” means to you, if anything at all. Maybe you feel empty or lonely, or perhaps you engage in procrastination.

“This approach gets you to be both reflective and active, [which are] two steps necessary for change,” says Deborah Serani, PsyD, a clinical psychologist.

Serani also recommends considering these three steps:

  1. Stop. “Oftentimes it’s a blind spot you can’t see, so taking time to mull things over helps you see more clearly,” says Serani. “Is it a decision you’re afraid to make? Are certain people bringing you down? Are you in a cycle of negative thinking?”
  2. Look around. Serani recommends you consider how this blind spot is touching your life. “Is it only at home? Or just at work [or] school?” she adds.
  3. Listen to yourself. What are your heart and mind telling you about what you need to do? “Learning to reflect on your inner thoughts and feelings will help you trust putting them into action,” says Serani.

Consider exploring these areas of your life:

  • interpersonal conflict and friction
  • career goals and job opportunities
  • emotional regulation and how it impacts your mood
  • physical health and lifestyle habits that impact it

3. Focusing on right now

Are you overly concerned about past mistakes or what will happen tomorrow? Focusing on self-growth and life improvement may require you to live in the present moment.

According to Alison Thayer, LCPC, a psychotherapist in Chicago, focusing on right now can be challenging, especially in today’s world.

“Today’s technology and expectation to be connected or available to work at all times is one of the most prominent challenges people face when trying to be present in the here and now,” she says.

So, how can you focus more on the present? Consider these:

  • a mindfulness practice
  • accepting the things you can’t control
  • living more intentionally
  • reaching peace of mind
  • letting go of unhealthy attachments
  • forgiving yourself
  • engaging in grounding exercises

4. Getting better at time management

Among the things you can do to improve your life right now, managing time efficiently may be key.

Time management helps you achieve more, improve focus, stay motivated, and avoid feeling like you’re wasting time.

The feeling itself of being productive may improve your mood and your mental well-being.

You can get better at time management by:

  • blocking time on your calendar for must-dos and honoring those time blocks
  • stacking habits or doing a few things at the same time. For example, reviewing your calendar while you get breakfast.
  • starting with the most challenging tasks early in the morning or when you feel you have the most energy
  • finding an organizational or tracking system that works for you and gives you a glance of what you’ve accomplished throughout the day
  • scheduling periodic pauses during the day to reset your mind and body
  • rewarding yourself when you complete a task

5. Setting realistic and attainable goals

The best things for self-improvement aren’t necessarily the most complex and difficult to obtain. Often, improving your life is taking care of the details.

“Setting goals is a key step in accomplishments,” says Thayer. “However, […] lofty goals […] may not even be realistic.”

If you’re setting sky-high goals from the start, you may end up feeling like you’re not improving at all.

“Holding ourselves to goals that we cannot reach can damage our self-esteem and inhibit our interest in trying to reach these goals again,” says Thayer. “When setting your mind to reach a goal, ask yourself ‘Is this realistic and can I actually attain this goal?’ If the answer is no, consider breaking the goal down into intermediate steps or modifying it all together.”

6. Challenging negative thoughts

Everyone uses common cognitive distortions to explain everyday situations. These are filters you inadvertently put on your thoughts that may make you see your world more negatively than it actually is. Cognitive distortions are the foundation for negative thinking.

One way of challenging these negative thoughts is to focus on the evidence rather than the thought itself.

For example, if you tend to think that nobody likes you at work, you can stop yourself for a minute and ask yourself, “what evidence do I really have that this is a fact?” Then, try to start gathering information. You might find out that your thought isn’t accurate or that it doesn’t apply to all scenarios.

Often, your mood may be a result of the things you think. If you change the way you think, you may see a change in the way you feel. The more you challenge negative thinking, the more you can improve your life.

Thayer also suggests taking a different and more positive stance whenever you’re saying negative things to yourself.

“When things aren’t going right, ask yourself ‘Could things be worse?’ or ‘Is there anything I can take out of this that can be a benefit to me?'” adds Thayer. “More often than not, there’s a positive aspect to things that happen, even those that feel negative.”

7. Getting your 8 to 9 hours of sleep

If you’re thinking about how to improve your life right now, sleep hygiene should be top on your list of things to do.

Sleeping well has a direct effect on your mood, ability to think, and your energy levels, which are essential to doing the things you want to do.

“It’s easy to steal time from sleep by staying up ‘just a little longer,’ whether it’s to finish the laundry or a TV show,” says clinical psychologist Ari Tuckman, PsyD. “The problem is that the reward is immediate, which makes it hard to resist. But the price is paid tomorrow.”

Tuckman says that neglecting your sleep time, even if for one night, may hamper your ability to:

  • solve problems
  • focus on tasks
  • gather information to make decisions

It can also make you feel more irritable and short tempered. “This gets even worse when several short nights stack up,” he adds.

Try to establish a bedtime routine so you fall asleep around the same time every night. Try to resist the impulse to scroll social media before bedtime, and instead engage in relaxing activities before bed. After a night of adequate sleep, you may notice an improvement in your mood and thinking process right away.

Practicing relaxation techniques can also help you sleep better and feel mentally alert.

8. Participating in physical activity

Moving your body can improve your life, mentally and physically, in a matter of days.

“Regular exercise is an important part of not just physical health, but also mental health,” explains Tuckman. “It’s also one of the first things to go when we get busy.”

Try to incorporate exercise or moving into your daily routine, so no matter how busy you are, you’ll always find a time and space to do it.

Moving can look like:

  • dancing around your house
  • doing some pool laps
  • going to the gym
  • using the stairs instead of the elevator
  • walking around your neighborhood or preferred area
  • doing yoga
  • following a YouTube workout video
  • walking around your office or home for 5 minutes every hour

Try to have at least 30 to 60 minutes of physical activity every day. You may find that you feel more energetic, clear-minded, and optimistic after you exercise.

9.

Practicing gratitude

Research shows that practicing gratitude improves the way you feel about your life and your overall life quality.

You can become more grateful every day by:

  • mentally or physically listing all the things that are positive and healthy in your life
  • recognizing the skills and qualities you’ve developed in yourself
  • verbally expressing thanks to important people in your life
  • ending your day by thinking about the positive things that you experienced today
  • starting your day by focusing on the opportunities ahead

Practicing mental subtraction can also boost gratitude in your life. This means realizing the impact events and people have on your life by thinking about what life could be right now if you didn’t have them.

10. Setting an intention

One of the best things for self-improvement is to set an intention for your life, your day, your hour, and everything you do.

One way of setting an intention is to practice visualization and see yourself accomplishing those things you want.

“Positive visualization increases the likelihood of success,” says Joyce Marter, LCPC, a licensed counselor in Chicago. “We largely create our own realities through our thoughts and intentions, so clarify them by writing out your goals and objectives.”

Thayer suggests carving out time to set intentions for every day. “Make it a ritual and part of your daily routine, like in the shower, when driving to work, or drinking your morning coffee,” she said.

Sometimes, it’s possible that despite your best intentions and efforts, you still feel you haven’t improved the way you want or need. This is natural and common.

Consider reaching out to a mental health professional to explore possible reasons you feel this way and how to cope. They can help you develop a self-improvement plan that works for your specific needs.

You can improve your life and yourself starting today. Self-improvement may look different for everyone, so the first step might be to figure out what “improvement” means to you. Is it a different job? A new relationship? A sense of satisfaction?

Other things you can do to improve your life right now include sleeping well, practicing gratitude, moving more, and focusing on the evidence rather than what negative thoughts tell you.

12 ways to change your life for those who have absolutely no strength

September 4, 2020Motivation

These tips will help, if not completely transform your life, then at least make it much more enjoyable.

Share

0

You can not only read this article, but also listen to it. If it's more convenient for you, turn on the podcast.

You probably know this feeling: 10 in the morning, you are already on edge from the third cup of coffee, and instead of any sensible thoughts in your head - a complete mess. You are exhausted - physically, mentally and emotionally - and completely indifferent to what used to please. Motivation? Forget it. Irritability? Oh yeah. Concerned about health and wellness? Into the furnace.

For some reason, it is commonly believed that the conquest of new heights and complete exhaustion do not go without each other. Nothing like this. Burnout isn't a sign of success at all, it's our body's way of telling us in no uncertain terms that it's time to slow down.

If you do what you have always done, you will get what you have always received.

Henry Ford

Henry Ford's famous quotation is very welcome here.

The usual ways to bring yourself back to life, whether it's a double dose of espresso or another layer of concealer under the eyes, take just a few minutes, but how much of a real benefit from them? Yes, it takes much more time to radically change your life, but in the end, all efforts are justified. It's an investment in your health and wellness, so it's worth taking it seriously.

1. Sleep well

Our body is a mechanism. A beautiful and incredibly complex system that needs care and rest. When you leave work, you turn off your computer every day, about the same thing your body and mind need. Research says good sleep helps the brain flush out toxins that build up throughout the day, which is why seven to eight hours of adequate rest is incredibly important for mental and physical health. Your task is to gradually bring the daily duration of sleep to this level. 30 minutes more rest every day - it's easy, right?

2. Think about what and how you eat

It takes practice to make your eating meaningful. This is especially true for those who are used to snacking on the run, while typing an answer to the next letter and constantly being distracted by phone calls. The practice of mindful eating helps you understand what you eat and what benefits it brings to your body. Simply satisfying your hunger is being replaced by a healthy relationship with food. The results of the Pilot study: Mindful Eating and Living (MEAL): weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity show that this approach to nutrition significantly improves mood, reduces stress levels, and helps to develop healthy eating habits and even get rid of excess weight.

3. Quit caffeine

Caffeine is a stimulant that irritates your already twitchy nervous system. When you are worried, tense, or even on the verge of hysteria, another cup of coffee, if it cheers you up, then not for long. Instead, try other, gentler ways to cheer up and energize: exercise or meditation. If morning without coffee is not a joy for you, transfer your relationship with this drink to a slightly different plane and make it as conscious as possible. Savor the aroma and enjoy the taste of the drink while sipping it from your favorite mug. After some time, it may turn out that this ritual is much more important than the coffee itself.

4. Get moving and don't stop

Not only is movement a powerful way to improve your mood and reduce stress, it's also a proven way to maintain excellent memory and overall thinking skills.

You can fight rising stress with physical activity: every minute spent on yoga, jogging or cycling becomes an investment in the fight against stress.

A simple morning exercise sets the right pace for the whole day and helps you focus on important tasks. Needless to say, successful people prefer to train in the morning. Start with at least 10 minutes of moderate physical activity per day and gradually increase its duration to the recommended half an hour.

5. Remember: the best rest is silence

Yes, yes, yes, no article on life change can do without mentioning meditation. Well, what if it really works. Approximately 80% of visits to doctors are somehow related to the consequences of stress, can you imagine what a monstrous waste of time and money? Even more amazing is that we can cut all these costs with the help of ... that's right, meditation. These practices help to cope with stress, strengthen immunity, improve sleep and feel truly happy. Just five minutes of this relaxation will make the day much more joyful. Another bonus: people who meditate regularly are more rational and experience less anxiety when life throws up surprises.

6. Take care of your skin

It's simple: happy skin means happy you. Of course, fixing this habit is no different from others, it also takes time. The well-known rule of three weeks is not even so important here - constancy, regularity and understanding why you are doing this is much more useful than crossing out days on the calendar. The notorious concealer will hide the signs of fatigue in no time, but real changes in the condition of the skin always come from within, slowly but surely. Choose something that will not only improve the complexion, but also bring real benefits to the body, whether it be cosmetics or food. Just repeat all the necessary procedures in the morning and evening - after a while you will notice that the skin shines with health and the mood is no longer so gloomy. Trite, but humanity has not yet come up with anything better.

7. Feed the soul, not the ego

It's simple: do what pleases you. Not all our achievements fill the soul with joy. Regular processing can be useful, but in the end it leads to the depletion of far from endless reserves of the body. The benefits of such behavior are less than those of regular rest and relaxation. Finally buy the shoes you've been wanting for a long time, treat yourself to ice cream at lunchtime and watch old movies all weekend long. All - well, most - of your actions should have one single reason: it brings joy. You're not doing this because it's just another item on your to-do list. Joy. To you. Dot.

8. Trust your intuition

The dubious beauty of the expression “I feel it in my gut” is not a metaphor at all. Before making important decisions, listen to your feelings: the body often tells us what we need, even before we realize it. Take a break if you're tired. Go somewhere if the soul asks for a change. In a word, when something goes wrong, first of all ask about the reasons for yourself. If you are not an intuitive person, it will take some time to learn to listen to the inner voice. Just take a break from all the worries, take a break and honestly answer how you feel right now. Chances are good that you know perfectly well what you really want. You just need to stop for a while and listen to yourself.

9. Break the routine

Challenge yourself to try something completely new at least once a week. Well, or, if enthusiasm is in abundance, once a day. You don’t have to take on something big right away — just go to work the other way. Even such a seemingly small thing is an unusual experience. It helps open your mind to new ways of thinking and perceiving, which in turn will make you a little bit happier.

10. Create a comfortable environment for yourself

The first step in creating relationships that are healthy in every sense is a responsible approach to what and with whom you fill your life. Yes, the prospect of turning a life-toxic relationship into a joyful and comfortable one can be daunting at first, especially when it comes to friendship, family, food, work, or yourself. Nevertheless, it is important.

Take a look at all your connections and see how they contribute to your life and well-being.

Those who choose their environment responsibly are often more confident in making decisions.

11. Learn new things

The process of gaining new knowledge makes us happy, that's a fact. It also helps to prolong our life and make it more interesting and rich, and also eliminates unnecessary prejudices. If you want to start small, learn to knit, for example. The web is full of training videos, so you can master this simple thing without even getting out of bed. If you are attracted to big goals, go to a three-month web design course. Whatever you decide to do, the brain in any case will be deeply grateful to you.

12. Start journaling

Relieving stress, boosting creativity, boosting self-confidence, and inspiring you to achieve your goals is easy, but so rewarding. If this is difficult, do not immediately commit to writing something every day. The process of creating the text is important, and not how many times you do it, so for starters, you can limit yourself to a couple of sessions per week. Set a timer, give yourself a simple subject like "What do I want from this day" and write whatever you think. Trust me, you will end up looking forward to these sessions.

Have you tried these methods or is something else helping you? Share your tips in the comments.

Read also 🧐

  • 11 bad habits that drain mental energy
  • How to become happier in 15 minutes
  • How to cope with burnout and regain your former productivity

50 simple ways to improve your life

Read on: 17 ways to try something new and improve your life

Wake up 30 minutes earlier than others

0002 Lying in bed for an extra half an hour is always nice. However, if you get up earlier than your family members, you will have time to spend on yourself.

Diane Fletcher, lifestyle coach and stress reduction expert, advises: “Use this time to sit quietly and imagine how you would like to spend the day, think about the most important things and relax with a cup of coffee or tea. The time you spend focusing in the morning will help you save hours during the day. You won't waste it on a routine because you've already prioritized and determined what results you want."

Take a minute break in nature

Even a few minutes in the open air improve our mood. According to research, if we spend only 20 minutes a day in nature, our vitality increases. Kandra Canning, founder of Live Bright Now, says even a minute-long break is helpful.

“Try slowing down when you leave the house in the morning, or look at the sky during your lunch break,” she advises. “The biochemical processes of the brain and body have been proven to benefit from this. This will help you relax and gain confidence in yourself.”

Plan the next day from the evening

Gail Carson, lifestyle coach and speaker from Albany, New York, advises always planning the day ahead: “So when you walk into the office and they ask you if you have a minute, you can give an answer". It doesn’t hurt to make a to-do list as well – this life hack helps to improve the quality of sleep.

Meet friends at least once a week

And the more often, the better. In 2017, Harvard researchers proved that relationships help us be happier throughout our lives. This means that it is wise to invest time in friendship.

Raffi Bilek, psychotherapist and head of the Baltimore Therapy Center, says: “Isolation leads to dissatisfaction. You don't have to spend all your time at parties. Even one or two close friends will help you feel connected and full of life.”

Keep in touch with those whom you have not seen for a long time

There is no doubt that communication with family and friends is important. However, scientists have proven that "weak ties", that is, those whom we consider to be just acquaintances, are most useful for developing new contacts, improving career prospects and meeting new people.

Every week try to meet someone you haven't seen in a while. You will feel that your network of personal and professional acquaintances is growing.

Read on: Eight habits that make us unhappy

Spending time with family

Armand Sadeghi, business coach and founder of Titanium Success, says: “Family is a matter of priority. For most of us, this is the most important thing. However, often we do not plan enough time for communication with loved ones, and there is always not enough of it. Schedule family time, such as a date with your spouse or a night out with the kids.”

Schedule group calls in a row

Instead of spreading conference calls throughout the day, schedule them one by one. “One phone call takes as long as five. They turn into a stream,” says Carson. In addition, such a schedule will help you keep within the planned time.

Do creative work in the morning

Although it is not easy to get out of bed and start working right away, the morning is best for creativity.

Debra Atkinson, Productivity, Fitness & Health Coach at Flipping Fifty, says: "In the morning, cortisol acts like an energy hormone, and focus and focus are better than at any other time of the day. " Use biology to your advantage and leave more mundane tasks for later.

Speak With Your Diaphragm

We may not realize it, but this little detail can really help you improve your life.

David Bennett, Certified Relationship Counselor and Expert at The Popular Man, explains: “When you speak with a diaphragm, you automatically sound more authoritative and your voice becomes deeper and more even. Most people would be surprised how positively this small change will affect their careers and success in society.”

Create your ideal schedule

If you're constantly in a rush to get everything done in one day, don't despair. Plan your perfect day.

Eric Bales of Bales Dynamic Coaching advises that this schedule includes all the parameters needed to make the day "successful". Once you do this, the clutter will start to disappear.

Make the most of your vacation

Maura Thomas, speaker and author of Secrets of Personal Productivity, says, “Taking a break from work really helps you become more productive. A vacation charges you with enthusiasm and creative energy. If you don't use your vacation time or never take a break from work in your spare time, your productivity will drop and you'll be less happy. So the next time you feel stressed at work, ask yourself how long it's been since you took a break from work. I bet you will see the connection."

Go to museums whenever possible

Actually, this has many advantages. Because it's a new activity, it can boost your brain's ability to absorb new information. According to studies, visiting museums helps us recover, improves well-being and reduces stress levels.

Change environment

If you always work at the same desk, try moving to a new one. Tired of the usual place to relax? Find something new. Everything is simple. Saudia Twine, marriage and family therapist at FreshStart Counseling Group, notes, “Our environment can cause us to have depressive thoughts and feelings, leading us to believe that life will never get better. ”

Eliminate distractions

Consider how much time you spend responding to calls, messages, or social media posts. If you feel like your day has flown by and you haven't made any progress on your plans, you may have been distracted too much.

If you constantly pay attention to extraneous things, in time you will get used to it and you will be bored in quiet times. Take a break from your phones, colleagues, or family members every day to focus on your most important tasks.

Smile more

Darlene Corbett, speaker, licensed therapist and coach, explains: “In this way, a positive and open approach is projected. Smiling often brings us success both personally and professionally. I suggest that my clients practice this daily until it becomes a habit. And they report that they actually feel better when they smile more.”

Write a list of what you have ever dreamed of and have already achieved

Do you feel like you want more out of life? For most people, this is normal. But it is much more beneficial to switch your thinking and think about what you already have.

Jenny Vila, career and personal development coach, advises: “Write a list of all the things you have now and that you once dreamed of. For example, find a boyfriend or girlfriend, get married, graduate from college, get a job, buy a house, have kids, or visit a certain city.” Over time, you will feel satisfied as you reflect on how far you have come.

Break large projects into small subtasks

We often have to put in extra effort on a difficult or monotonous task and feel frustrated as a result.

Try breaking them down into simpler subtasks. If you're working on a report or trying to digest what you've read, take 5-minute breaks every 15 minutes.

Volunteering

It's not just a way to get attention on your resume. Scientists believe that volunteering can change our mentality and even reduce anxiety and depression.

Imagine yourself the way you want to look from the outside

The more we believe in our ideal image, the more likely it is that others will perceive us the same way.

According to attachment theory, each of us develops a mental schema that influences how we and others perceive us, and how we perceive, evaluate, and respond to others. Evaluate yourself more positively, and you will notice that others have begun to do the same.

Do something in the morning before picking up the phone

Whether it's checking email, social media, or reading the news. Entrepreneur Dave Cantin says that once you pick up your phone, you're in a frenzy.

Photo: Unsplash

If your morning starts like this, you'll be looking for time all day to concentrate. A calming morning ritual will help stop that snowball effect, calm you down, and set you up for a productive day.

Not doing many things at the same time

We are overwhelmed with daily activities, and sometimes we find it easier to do them all at the same time.

Lisa Sansom, positive psychology trainer and consultant at LVS Consulting, advises: “Wherever you are, stay where you are. Don't talk on the phone during the meeting. If you're checking email, then focus on that. If you are at a social event, be at a social event. Your brain is wired to pay conscious attention to one thing at a time—so do it.”

Create a folder for important papers

A cluttered desk can seriously damage productivity and interfere with concentration. Most of the clutter is records that you will need in the future, so you can't just throw them away. Keep a folder for important papers to help clear your desk. The same approach works for email as well.

Starting with the Hardest

Psychotherapist Erin Tierno notes that the fear of imperfection paralyzes us, and the thought that we don't live up to our personal standards can undermine our productivity.

Imagine the worst outcome and what the consequences would be. This thought experiment allows you to feel freer and not be afraid of judgment.

Find the good in every problem

Start with the problem you are currently working on and try to find the good in it.

Positive emotions expand our readiness for opportunities and help us develop new skills that may be useful in the future.

Appreciate the present

We often look forward to the future. But constant pursuit leads to disappointment.

Try to be content with the person you are and the life you have now. Many people spend their lives in the eternal pursuit of happiness - to earn even more money, get married, have children, get divorced, retire, and so on. However, if you live in the future and do not enjoy the present, you can never feel happy.

Learn to actively listen

This is one of the keys to meaningful, fulfilling relationships. Learn to listen well if you want loved ones to trust you and feel comfortable sharing with you. According to Diane Schilling of Forbes, the principles are simple: listen carefully, take in what the other person is saying, and never interrupt. Then paraphrase what you learned and repeat it to the other person.

Don't be afraid of difficulties

Research shows that a certain amount of stress helps us to be more productive, happier and more efficient.

According to the theory of psychological resilience, stressors can make us more resilient both physically and spiritually. They also reduce future exposure to stress.

Schedule pleasant things

David Bennett notes that most people use the whole space in the calendar for unpleasant things - daily commuting or attending boring meetings. He also advises not to forget about the good things: time with friends, dates, and time for yourself.

Learn new technologies

Technological progress has more advantages than disadvantages.

Gadgets make life easier for busy people. For example, you can automate routine tasks, synchronize notes, and categorize ideas for important projects.

Letting go of things that don't work

It could be a toxic relationship or a failed project.

Learn to avoid things that bring extra stress instead of results. Spend the time you save with friends and family, take up hobbies, and take care of yourself.

Pay attention to mindfulness

The habit of prioritizing improves the quality of life over time.

Darlene Corbett notes that even simple ways to pay attention to another person can significantly improve both their mood and yours. It is enough to say “thank you” or “welcome”, hold the door or stop the car to give way to a pedestrian or another car.

Read at least one book per month

Reading gives us great benefits, especially when it comes to fiction. A study published in PLOS One shows that reading can make us more empathetic, and another published the same year in the Creativity Research Journal shows that reading brings out our creative qualities. All this contributes to the improvement of the standard of living.

Disable Wi-Fi

This will help you avoid distractions from incoming emails, meeting invitations, and calendar alerts. Your productivity will increase significantly if you turn off Wi-Fi temporarily and put your phone on airplane mode.

Keep a gratitude journal

Take time each day to write down a few things you are grateful for. It can be anything from what you ate for dinner to how you feel. In 2018, researchers from Greater Good Science at the University of California, Berkeley found that students who kept a gratitude journal were more successful at reaching their goals than those who didn't.

Listen to cheerful music

Music will help you get through hard times. According to a study published in the Journal of Positive Psychology, it's easier for us to tune in to a positive mood when we listen to upbeat music.

Spend less than you earn

To be less worried about money, just control your spending.

Wealth expert Leanne Jacobs advises regularly checking for auto-payments that could steal your money.

Be yourself

Coach and business consultant Mike Sherek notes that nothing improves the quality of life like self-expression. Start by identifying the moments when you are pretending. When we don't try to be someone else, we feel more comfortable and happier.

Learn to say no

We often have to overwork, attend too many events, or interact with too many people.

Sometimes it's better to give up something to recharge your batteries and relax. Adhere to the following rule: if the offer does not delight you, refuse it.

Write down ideas

If you often get ideas, don't forget to write them down.

Social worker and lifestyle coach Stephanie Crane says she keeps a diary, each page of which is dedicated to a different project. After completing all the tasks, she rips out the page and feels satisfied.

Stop working on weekends

Work is highly valued, and it is often difficult for us to tear ourselves away from it. Dedicate your weekends to distract yourself and live life to the fullest.

Socializing with friends, family and hobbies reduces stress and energizes.

Find time to meditate

Research shows that if you meditate for 15 minutes a day every day, you will be able to make better decisions. This practice also improves concentration.

Walking without a phone

As a rule, even at work there are practically no cases that cannot wait 10 minutes. Take this time to walk and do not take your phone with you.

Try to pay attention to things you didn't notice before. Scientists call this exercise the “review effect” — it allows you to get new ideas and see opportunities. This helps with decision making.

Monitor your performance

Measuring your success is much easier once you define your key metrics. Make yourself a list of KPIs to see how your business is changing every day, week or month. This will help you keep track of the situation, even if you are not communicating with employees.

Get rid of clothes you haven't worn in a year

Many of us have closets full of clothes. But often we don't even wear half of what we have.

Fundraising consultant Kathryn Wertheim advises against keeping things you don't wear in your closet: “It's depressing. Hang these things in another closet, store them under your bed, or somewhere else.”

Just imagine how every morning you open your closet and choose an outfit from the things that you like.

Remove social media apps

Do you want to live in the present? Delete the social media apps you use the most. So you will open them only when you really want to, and not out of boredom. This will make it easier for you to relax and spend time with others.

Buy new clothes whenever you feel like it

You deserve to be pampered. Scientists have proven that shopping not only improves mood, but also increases self-confidence.

Set financial goals

We often start to worry about our money at the end of the year when the holidays come around. Instead, start controlling money at the beginning of the year.

Wealth expert Leanne Jacobs advises setting the amount you want to earn on January 1st. This way of thinking will change the way you think about finances.

"Unload" the brain

When it's time to do something important, we often cannot focus and get distracted. “Automatic writing” will help to cope with this. To do this, take paper, a pen and start writing whatever comes to mind.

This method helps to "clear" the brain and unlock your potential. Do not try to limit yourself or somehow organize your text. After a while, your mind will be able to concentrate on the important things.

Set limits

Unfortunately, no one can read minds. The only sure way to get people to treat you the way you want is to tell them so.

Business coach Heather Vickery advises you to determine what is acceptable behavior for you and then discuss it with others. As a result, you will be able to feel free and not be afraid to offend someone.

Focus on one goal every week

We often overestimate our capabilities and overload ourselves.

Learn more