The start of a new year brings with it the next set of ambitious plans that we will all “definitely” start in January and carry on into the rest of the year. However, by the time February hits, the majority of us have already sacked in our resolutions and gone back to old habits.
Not that this applies to everyone, as many people do well to stick to these drastic changes they have challenged themselves to. As much as we may feel envious of what others have achieved, maybe it is time we change our perspective of new years resolutions.
Instead of aspiring for major changes – which may become overwhelming when the reality of every day life sets in – what if we focused on starting small, manageable habits that can easily be interwoven into our daily routines?
Health and wellness experts have come up with eight micro habits that can easily be adopted and will leave you feeling accomplished and refreshed over time.
1. Get outside for 15 minutes
As much as we may try and ignore the chilly weather outside and stay within the warmth of our fluffy blankets, going outside every day is beneficial for our minds and bodies. You may doubt it at the time but going outdoors can help avoid low moods and stagnation.
Nichola Henderson, holistic life coach and wellness specialist, said: “Feel the fresh air, the wind and rain, brave the elements for a short time. Time in nature reduces feelings of stress and anxiety, and can enhance your cognitive function and creativity.”
2. Take the stairs
One of the easiest ways to boost your heart health is choosing to take the stairs instead of a lift. Dr Farhan Shahid, consultant interventional cardiologist at The Harborne Hospital, said it is the simplest way to get your “heart pumping and boosts cardiovascular fitness”.
He also added: “Aiming for 10,000 steps a day will help improve your blood pressure and resting heart rate, ultimately improving your long-term cardiovascular health.”
3. Avoid your phone for an hour in the morning
This for some may be easier said than done as many of us reach for our phones the second we wake up in the morning. However, personal trainer and director of The Happy Healthy Body Co Jess Parkinson, suggests that we should ignore our phones in order to stop unwanted stress.
She said: “It’s so easy to reach for our phones when we wake up but this can really have an impact on how we feel starting the day. Scrolling can trigger a stress response in the body causing cortisol levels to rise and in the morning we ideally want this to happen slowly and naturally.”
4. Daily breathwork
Some experts recommend taking up the habit of breathwork. One of the techniques to follow is the 4-7-8 method – inhale through your noise for four seconds, hold for seven and then slowly exhale through your mouth for eight.
Helen Wells, psychotherapist at The Dawn Wellness Centre and Rehab Thailand, suggests this method as it “calms the mind, reduces anxiety, and resets your nervous system. It’s a simple habit you can do anywhere – whether in the morning, before bed, or during stressful moments – and it helps promote mental clarity, emotional balance and overall wellbeing.”
5. Have a bottle of water on you at all times
Hydration is a key ingredient to staying healthy and allowing our bodies to function at their best. However, it can be an easy thing to forget. Parkinson argues that carrying around a water bottle with you during the day will remind you to take a sip.
She also recommends that people who exercise frequently should “find yourself some good quality electrolytes to boost hydration further”.
6. Aim for five minutes of stretching per day
“A simple stretch is the standing forward fold; standing tall with your feet hip width apart and arms relaxed at your side, as you inhale reach your arms up overhead and lengthen the spine,” explains Henderson. “Then, as you exhale, hinge at the hips and slowly fold forward letting your arms hang down towards the ground.
“Keep a slight bend in the knee. Relax the head and neck to release any tension. Stay here for approximately 15-30 seconds, focusing on your breathing and how the body feels. To come back out, slowly roll up, taking your time with your head being last to rise.”
7. Keep a gratitude journal
Matt Gill, regional director of Psychology at Cygnet Health Care, suggests that people should start a gratitude journal. By writing down the things you are thankful for, the aim of this habit is to “help shift your focus from what’s going wrong to what’s going right”.
8. Limit screen time before bed
Much like the suggestion to ignore your phone in the mornings, experts have also recommended limiting Your amount of screen time before going to bed. This should help us settle into a better night time routine.
Henderson advises: “Go to bed 15 minutes earlier and do something that activates your parasympathetic nervous system – such as reading, slow conscious breathing or meditation. Good quality sleep restores balance in the body and mind, improves mood, cognitive function and overall energy levels.”
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