How Small Habits Can Lead to Big Changes

If you’re ready for a change in your life, remember that you don’t have to do it all at once. Taking some time to introduce new habits will increase your chances of sustaining healthier practices and establishing new routines that will stick.

Make a Plan

So often there are things we know we would like to do better or be better at. When we have identified a goal that we want to achieve, we often make a snap decision to make a change and then go all in. This involves throwing everything we have at this new goal and not being strategic, making a plan or ensuring we are being sustainable in our approach.

Ever met someone who wanted to become a runner, and so they registered for a marathon before they had conquered 5kms? Or have you decided that you wanted to quit sugar and completely purged your kitchen of not only the chocolate but fresh fruit as well? These are classic examples of setting unplanned and unrealistic goals that are likely to fail.

From little things, big things grow

There is a growing body of evidence to suggest that we humans are much better off making small but sustainable changes rather than going all out. This research points to the fact that small changes can have a big difference in improved wellbeing over the longer term. Making changes to everyday habits and activities in a planned and achievable way means you are much more likely to stick with them.

Start small

Making change doesn’t have to be overwhelming. Pick one small change you can imagine you achieve, make some notes or spend time thinking about what will make it easier for you to sustain the change- and then begin. It is said that it takes the average person at least three weeks to make a new habit. Spend at least that time; somewhere between three and six weeks, ensuring your new practice becomes ingrained as a habit.

Small habits for when you want to feel healthier

It’s so common that people say they want to feel fitter and healthier. Yet, the end goal can feel so far away that it is hard to know where to start. Being more active and making changes to your diet are habits that can be kicked off quickly and easily, making a big difference in the long run. Being active and eating well are vital contributors to overall wellbeing, but you don’t have to make drastic changes to notice incremental benefits.

Walk around the block

Most of us know that we should be more physically active, but it can be hard to know how to make changes to long-established patterns. Make the habit to achieve a gradual increase in activity levels. You can begin a walk around the block each morning. When you feel ready, take the same walk in the evening too. You will notice that it doesn’t take long for these walks to become easier and more satisfying.

Try Nature bathing

The Japanese art of Shinrin-Yoku, or nature bathing involves taking time out to immerse yourself in nature. Taking a relaxing walk through a beautiful natural environment can reduce stress, lower your blood pressure, and improve overall circulatory health. It’s easy; just find some time to take a walk through the local forest, bush, or scrub, and then get out there! Take some time to observe what you see, pay attention to the natural elements, and reflect on your time and experience.

Eat raw foods and drink water

If you have spent your lifetime eating rich and fatty foods, it’s near impossible to switch to a low fat, low carb diet overnight. Instead, make a habit of having raw vegetables with every meal. A few carrot sticks, some cherry tomatoes or a slice of fresh cucumber are a welcome addition to any meal. Acquiring a two litre water bottle and keeping it on your desk can be just the thing to help you ensure you get your daily requirements of fluids. You can get them for less than $20 at most main retail stores.

Small habits for when you are sleeping badly

There is evidence that poor sleep or insufficient sleep has a direct impact on cognitive and immune function. Insufficient sleep makes us less able to function well, and research has shown it amplifies negative emotions and reduces feelings of positive emotions. If you toss and turn all night and wake up feeling drained and not refreshed, take action!

Create a sleep routine

Your bed should be for sleeping. This could include reading, meditating, praying, journalling or relaxing before bed. Make sure you aren’t using your phone or watching TV in bed. Make your space comfortable, make sure the room is dark, and set up a routine that will help you relax and naturally feel sleepy.  If you have an irregular sleep pattern, find it hard to go to sleep, or are wakeful during the night, it’s a good idea to try and establish a sleep routine and regular sleep pattern. Getting up earlier is also a wonderful way to seize the day and make the most of those precious hours before work starts.

Give up the afternoon nap and coffee

If you’re a napper, this may be one reason you don’t sleep well at night. Adults should sleep for 7-hours at a time overnight, and if out are sleeping during the day or falling asleep in front to the TV, try to curtail these habits. Coffee is a stimulant, and if you drink it too late in the afternoon, it can keep you up and make it difficult for you to relax or unwind when you should be preparing for a restful night’s sleep. We’re not saying quit those flat whites altogether, just suggesting you swap to herbal tea in the afternoon and evening.

Small habits for your when relationships are suffering

Research has shown that increasing your level of social interactions and participation is the most significant difference you can make to improve your wellbeing and mental health. If you feel isolated or lonely, step up and acknowledge that all relationships are two-way and that you too need participate in maintaining these essential bonds.

Connect with other people

Relationships work two ways. If you sometimes think that others don’t check in on you or call you as often as they used to, then take some proactive steps to turn that around. Sending a text message takes all of one minute. Each day, or when you have some time on the weekends, take a moment to reach out to someone you care about- it could be with a phone call, video call, text message, or email. Block out the time in your diary and get connected! And make sure always to return friendly messages as well.

Become a volunteer

So many valuable community organisations need people to get involved, lend a hand, and support those who are less fortunate. When you take on a volunteer role, you will make a big difference in the community, but you will also get to meet new people and share your experiences with them. Helping others has been proven to have a positive effect on self-esteem. If you can give a couple of hours a week to helping those who are less fortunate, you will not only be helping someone else, you will also be helping yourself.

Small habits for when you feel frustrated, bitter, or disappointed

A negative mindset will influence everything you do or say. If you have been finding that you are irritable, angry and unkind towards others, nip this behaviour in the bud and take responsibility for addressing negativity today with these quick fix ideas.

Try meditation

Meditation is a practice in which you practice shifting your mind away from all the busy and overwhelming thoughts and focus on just being. The simple act of sitting down, turning your attention away from all the external noise and concentrating on your inner self can do wonders for your confidence and reduce your stress levels. You do not need to meditate for hours at a time’’. Find a simple five-minute meditative activity and you will you can focus better, feel calmer and go about your daily tasks with more efficiency.

Practice gratitude

When times are tough, it isn’t easy to think on the bright side. But doing just that and consciously practicing gratitude is one habit that can help you completely shift your mindset. When you practice gratitude, you deliberately encourage feelings of appreciation to come to the fore. Rather than being annoyed about what someone hasn’t done, you flip the thinking to focus instead on what they have done.

What to do if you slip up

If you slip up, don’t give up. It’s normal to have the occasional setback or day off. If you have been working on something that is a small change, a slip won’t feel as much of a disaster as there isn’t such a big difference between what you’re aiming for and where you are.

Prime your mind

It’s also remarkable to note that making small changes and achieving them makes it easier for us to make the next small change because we become more committed to the process, and our minds become primed for success. Instead of focusing on acting radical, you are much better of starting slow, starting small, and making changes you can keep up for the long haul. Implementing some of these habits won’t take much effort but will make a big difference to your overall health, wellbeing, and confidence.