When we first set our sights on a new behavior or activity, it’s easy to go full steam ahead to make it happen. This burst of motivation can quickly wane for many people - making the goal appear further away than ever.
To achieve your aims and to live a happier and more satisfied life, adding small habits to your daily and weekly routines can be much more beneficial than doing everything all at once.
Keep these daily habits consistent, and they’ll stick, intertwining with your usual routine so they become authentic and automatic over time.
To make your dreams of feeling better a reality, we’ve outlined some weekly and daily habits for happiness and tips on how to make happiness a habit.
Daily Habits
In psychology, the 21/90 rule states that it takes 21 days to make a habit and 90 days to make it a permanent lifestyle change. With this, it’s apparent that consistency is key.
Although, don’t stress if you’re not able to do your desired habits every day. Do them as regularly as you can, and this will be a great way to set up a healthier lifestyle.
Create a Sleep Routine
Having a nightly routine can be incredibly beneficial for relaxing your mind and body, aiding better sleep. And everyone knows there’s nothing worse than getting just two hours of sleep ahead of a long day - it can lead to grumpiness, laziness, and a whole lot of caffeine the following day.
To help you get a good amount of shut-eye per night (experts recommend between 7 and 9 hours a night for adults) implement a sleep routine. This should begin an hour before you intend to sleep and should include:
- Begin by putting away all electronics and turn off the television
- Make a bedtime tea to calm the mind, or opt for a piece of fruit or yogurt if you need a light snack
- Take a warm bath, as scientists say mimicking a nighttime drop in body temperature via a bath can trigger a similarly sleepy response
- Put on some calming music or ambient white noise
- Stretch, breathe, and relax
Other activities could include meditation, reading, or writing in a journal.
Reduce Phone Time
Social media can become addicting, with a quick 10 minutes on TikTok easily turning into an hour or more.
Whilst it can be a relaxing experience, as you’re immersed into a new world, it’s actually not so great for our minds.
Digital devices like smartphones, T.V.s, and computer screens emit blue light. This light can trick our brains into thinking it's daytime, even when you’re in a dark room and tucked up for bed. As a result, our body stops releasing the sleep hormone called melatonin, which is needed to help us wind down for the night.
Excessive usage of mobile phones can affect physical and mental health too. Academic studies have linked higher levels of screen time to increased symptoms of depression.
P.S. It’s not a fix, but some smartphones do allow for a ‘night setting,’ where the blue light can be turned off. Check your settings and opt for the night light filter in the evening or where possible.
Practice Gratitude
Gratitude is the act of recognizing and acknowledging the good things that happen - including being grateful for loved ones, experiences, items, and more.
Research has shown that continuously practicing gratitude can reduce feelings of stress and anxiety. In fact, studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness and a 35% reduction in depressive symptoms.
To start practicing gratitude daily, say, think, or write three things that you’re grateful for.
Meditate or Practice Deep Breathing Exercises
Meditation provides an opportunity to ‘get out of your head’ and experience calmness for a period of time.
This can bring peace and balance, which is particularly beneficial if you’re experiencing bouts of stress and anxiety or if you’re simply wanting to level up your day-to-day.
Begin by setting aside some time in the day (perhaps 10 minutes or so to get started) and follow a guided meditation, which can be found on YouTube or other video platforms.
If you’d prefer silence, practice and focus on deep breathing exercises instead.
Journal
Sometimes, writing down your deepest thoughts and feelings - including the ones that have been stressors over the last few months - can help to separate, distance, and manage these. Seeing them on a page allows you to understand these thoughts more clearly too.
Getting started with journaling can be as easy as finding a few minutes per day to write or draw whatever feels right. There doesn’t need to be a structure, and this freedom and expression of thoughts can feel very therapeutic.
Manage Stress
Long-term stress can be incredibly damaging to your personal and mental health. If you’re struggling with this, consider implementing some stress management practices or contact your medical health provider if needed.
Some stress management techniques involve eating healthy and balanced meals, exercising regularly, avoiding alcohol and tobacco, and getting plenty of sleep.
Get Into Nature
There’s a lot to be said for getting out in nature to bring peace to your life. After all, research shows that people who are more connected with nature are usually happier in life and more likely to report feeling their lives are worthwhile.
It’s a major antidote for stress, leading to feelings of happiness when out in the elements.
Exercise
Exercise doesn’t always have to mean going to the gym. Walking for just 30 minutes per day can be an amazing way to improve or maintain your overall health.
Besides, exercising is said to stimulate ‘happy chemicals’ in the brain, with a single ‘dose’ of exercise being able to improve your mood for several hours. If you’re consistent with exercise, the long-term benefits and improvements can be extensive.
Here are five types of fun exercises if you’re tired of the same old:
- Swimming
- Tennis, badminton, squash, etc
- Hiking with friends or loved ones
- Get your dance on!
- Rock climbing
Weekly Habits
Make Time For Friends
From sharing side-splitting laughter to having someone to vent to, making time for friends can be incredibly fulfilling.
Seeing friends can increase your sense of belonging and purpose whilst preventing feelings of loneliness and isolation. So, no matter how old you are, making time for healthy friendships encourages positive mental health and well-being.
It doesn’t have to be a costly meeting every time either. Ask friends to join you at the gym or on a walk. If you’re a foodie, head to a new local restaurant to try out and share notes over dinner.
Find a Purpose for the Week and Set Goals
Working towards goals is rewarding and can bring a sense of control and meaning. Long-term goals, however, can sometimes seem overwhelming and distant. To counteract this, set yourself a goal of the week - visiting the gym three times as an example - and you’ll quickly feel the confidence boost when you achieve it.
Setting short-term goals helps you realize what you can accomplish in a week.
Plan Meals
Saving money and eating healthy, balanced meals are a sure fire way to feel good and happy. Meal planning is a way to achieve both of these goals.
When you plan (and even prepare) meals in advance, it can stop you from heading to the drive-through as you’ll already have knowledge of what you’re cooking and how to achieve the dish. It means you can ensure you’re getting enough nutrients each day too.
Habits to Protect your Mental Health
Remember: Comparison is the Thief of all Joy
Social media has opened up a portal to unrealistic beauty standards thanks to apps like Facetune and Airbrush. This has since seeped into day-to-day life and can have a substantial impact on people’s confidence and self-esteem.
If you catch yourself comparing your body, situation, or anything else to another person, and if it’s getting you down, remember everyone is on a different journey and destiny.
Unfollow Social Media Accounts that Don’t Make you Feel Good
If you’re regularly seeing something that doesn’t make you feel positive, unfollow or mute these accounts. Instead, go on a follow spree of all your favorite things - whether it’s puppies, sports, or fashion accounts.
Treat Others as you Like to be Treated
Often referred to as the golden rule, treating others as you’d like to be treated promotes kindness, positive relationships, understanding, and a nicer society.
It will help you get started on the right foot and help people feel welcomed and safe.
Tips to Make Happiness a Habit
Integrate new habits gently
We’ve all been in the position of setting a myriad of new goals and habits and then quickly forgetting about them, just as fast as we started them.
Instead, start off small; otherwise, you’ll over-exert yourself. Experts also say to tie the new habit to something you already do on a regular basis.
As an example, if you’re looking to drink more water each day - take a sip every time you get up from your desk or out of bed in the morning.
Start With Actions That Resonate Most Strongly
One of the best ways to ensure personal growth and feel happier is to check in with your values to prioritize the actions that will be the most beneficial to you.
This will provide clarity in your actions and help you to achieve long-term happiness quicker - after all, you’ll be more likely to achieve and fulfill your new habits if it’s the ones you care most about.
Explore Self-Care
Be kind to yourself! Implementing and maintaining habits can be hard work and it takes time. Cut yourself some slack if you miss a day or two. As long as you try and stay consistent, the habits will come.
In the meantime, take the time to enjoy the things and activities which bring you joy.
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