You don’t have to call them resolutions or even habits, just call them tiny tweaks. Sometimes we overwhelm ourselves with massive lists of things we want to do differently. The “go big or go home” principal is not always the best thing and often sets us up for defeat. Sadly defeat doesn’t help to breed positivity and change – it just makes you feel bad and usually like a failure. Tiny tweaks, on the other hand, require only a slight change in direction – they are achievable and what you need to be successful. The momentum you will gain from making tiny tweaks in behavior or thought is inspiring and encouraging. This is just what you need to be your best in 2020 and beyond.
Let’s take a peek at seven tiny tweaks that can have a huge impact over just one year.
Bring focus to the relationships that matter most
Being intentional in important relationships is a fabulous way to invest in what really matters. One way that you can be more intentional is to start a note dropbox or a shared journal with someone you care about like a spouse. Leave little notes for each other in your box or journal that are inspiring and uplifting. You can even mount a whiteboard somewhere in your house where you can remind that special someone of just how much they mean to you. It is incredible how just a little daily note feeds those crucial relationships in a sweet way.
Trade phone time for breathing
We all have those moments in the day when we draw our attention to our cellular device. Scrolling through our social feeds, texting, or surfing the Internet is not all bad, but when it crowds out other more important things like deep breathing, we may find ourselves feeling anxious or unnecessarily stressed. Deep breathing can happen a few times a day for just a few minutes each time, but the payoff is huge. It slows your heart rate and forces you to connect with yourself in a healthy way. So, the next time that you find yourself reaching for your phone take the time to breathe first. Better yet – install a breathing app on your phone that will help you achieve your daily deep breathing goal.
Stand and walk more
Set a weekly or monthly goal to add more standing time and steps. This is especially important if you have a desk job. Sitting for the majority of the day can be hazardous to your health, so getting up and walking around at least once an hour can make a tremendous difference in your health and wellbeing. Standing helps blood circulate, and walking is a great way to clear your head and move your muscles. Even adding as little as 3000 steps per week can have a long term positive impact on your mental and physical health. Walk when you can – every chance that you get. This includes taking the stairs, parking further away from the store, and taking a quick stroll outdoors at lunch when time allows.
Be aware of those around you
We live in a hurried, sometimes self-absorbed culture where we walk with our heads down, focused on our phone, or just contained within our bubble. Bring joy and light into your world by being intentionally more courteous and plugged into others. Make eye contact and greet those around you whenever you can. Speak with the sales clerk or the barista at your favorite coffee shop. Get to know your coworkers better by asking questions and really caring. Humans are social creatures and need relationships and connectivity with others. Make connections and watch your joy and health meter skyrocket.
Make sleep a priority
If you are accustomed to burning the candle at both ends, your health ultimately pays the price. Protecting a good night’s sleep, and doing all you can to achieve it has big rewards for not just your physical health but also your mental and emotional health. The average adult needs between 7-9 hours of sleep nightly to be as productive as possible. Make your bedroom a haven of peace and solitude – a retreat where your body and mind can let down and recharge. Try to go to bed and wake up at the same time each day and let the electronics go at least an hour before you go to bed. Sip warm tea, take a bath, do gentle stretches, or listen to calming music as you prepare for sleep.
Spend quality time alone doing what you enjoy
Does the thought of spending time alone make you uneasy? If you are used to jamming your social calendar, free some space up for a date with yourself. Make a list of things that you enjoy doing solo, like taking a walk in the park, reading a book, listening to your favorite music, crafting, stretching, or just sitting quietly. The hustle and bustle of our lives creates a sort of social frenzy that may seem healthy on the surface, but when it keeps us from spending critical downtime, it can be counterintuitive to our health.
Don’t let your mail or clothes pile up
Set aside some time daily to open and respond to your mail. If you just let it pile up, it can become overwhelming, and the clutter of it all can cause anxiety. Sort through the mail, tossing what you don’t need, getting rid of the junk, and responding to what you need to respond to immediately. The same goes for your laundry. Do laundry regularly and put your clothes away immediately. Even though it may not seem to bother you – a huge mounting pile of clothes can cause stress that you are not even aware of. A tidy and organized closet and home are all complementary to a healthy life.
Ready to make big changes in 2020, one small tweak at a time?
-The UpWellness Team