We are what we repeatedly do. Excellence, then, is not an act, but a habit.
— Will Durant
We are the sum of our habits. So if you want to feel happier, calmer, and more immune to stress, it most likely won’t come from a one-time change. Instead, it’ll come from what you repeatedly do—day after day—which will shape your life most of all.
Here are nine tiny little things that you can do every day — without taking much time — to transform your mood and emotional wellbeing, no matter how you’re feeling. These might not be “revolutionary,” but often, the most powerful things in life are the simplest ones—yet it’s because they’re simple that we overlook them when we’re busy, stressed, tired, etc.
Do these daily and I’m confident your mood will rapidly grow.
Laugh
Laughter is great medicine: It’s fantastic for stress relief, boosting your mood, and even enhancing your immune system.
I try to laugh every day. Whether it’s watching a hilarious TV show (The Simpsons, anyone?), movie, or clip on YouTube or just joking with a good friend, having a side-splitting laugh that brings tears to your eyes can do wonders.
Also, add more humor to your daily life. Even if you’re going through tough times, being able to laugh about your difficulties can take the sting out of them and improve your outlook on life.
Walk
The first thing I noticed after moving to Europe was how much more I walked every day. I thought I walked a lot when I lived in Downtown Denver, but after I got here, my legs were sore.
Yet according to research, walking is much more than just a method of transportation: It’s great for your overall mood too.
Walking is a man’s best medicine.
— Hippocrates
Humans are made to walk. And to me, it’s a great way to get fresh air, get the blood flowing, and keep my mind sharp. By the time I sit down, I feel far more energized and cheerful.
Walk every single day. If you drive to work, park further from your office or home to get more steps. If you work at home, schedule time to walk around your neighborhood. For best results, don’t listen to music or use your phone—just walk while watching and listening to the world around you.
Express Gratitude
According to Harvard Medical School, gratitude is strongly associated with more happiness, positivity, resilience, and better relationships.
Of all the habits I’ve added to my life, a daily gratitude journal has been one of the best. It quickly improved how I processed negative emotions and reminded me there’s so much to be thankful for even on bad days.
It’s not about blocking negative emotions; it’s about seeing the positive things that happen because they’re just as real as the unpleasant things. Over time, this can alleviate problems, elevate your mood, and even train your brain to think more positively.
Fortunately, it’s quick and easy: Every night, write a few things you’re thankful for and why. (Try to choose things that happened during that day.)
Love
In a 75-year study on human happiness, Harvard researchers found the number-one factor for better happiness and health: Your relationships. And it’s not necessarily about getting married; it’s also about the quality of your friendships.
The clearest message that we get from this 75-year study is this: Good relationships keep us happier and healthier. Period.
— Robert Waldinger
A few years ago, I started telling my close friends that I loved them. After all, every time I see them could be the last time I do—so why wait? Why not just tell them how I feel now? Thankfully, doing so has led to stronger relationships that mean the world to me.
Love is a verb. So I encourage you to find time to both receive and give love. Talk to your friends or people you care about. And if possible, do it daily.
Get Natural Light
When I was at my Airbnb in Sofia, Bulgaria, I noticed I started feeling restless and gloomy during the day, but I didn’t know why. Then, it dawned on me:
There was almost no natural light in my home.
It was a ground-floor apartment with tiny windows that faced the back of the building—even when it was sunny outside, it looked like nighttime inside. And as the weeks passed, I often resisted going back home because it was so drab.
Sunlight massively impacts your mental health because it increases your serotonin level, which is linked to a better mood, more satisfaction and calmness, and less depression and anxiety.
Even if it’s cloudy, sitting next to big windows with lots of outdoor light can help. But if you aren’t near a window (like in a big office), find time every day to go outside and see natural light.
Breaks
It’s hard to feel joy if you’re going 100mph all day and don’t have time to rest.
Breaks are vital for maintaining your motivation, energy, and mental and emotional health. Even during the busiest days, taking just a few minutes to disconnect and unplug can give you a massive boost.
There is virtue in work and there is virtue in rest. Use both and overlook neither.
— Alan Cohen
During your breaks, try not to simply distract yourself with social media, games, entertainment, etc. Instead, reconnect with your thoughts, get some physical activity, or just close your eyes and unwind.
You’ll feel much better once you do.
Move
A lot of people barely move throughout the day and live sedentary lives and wonder why they feel lazy, lethargic, or unmotivated.
The reason is your body and mind are connected: If your body is sluggish, your mind will be too; if your body is energetic, your mind can do great, creative work and be in its best mood.
Besides walking (as I mentioned earlier), use your body every day to move—dance, stretch, lift weights, bike, play sports, play with your dog, etc. For example, I stretch every morning and evening and, no matter what, I always feel much better afterward.
Seriously, if you play your favorite song and dance for a few minutes, there’s no way you won’t be in a better mood.
Hydrate
We all know we should drink plenty of water, but many of us don’t drink enough. Yet water is vital for your mood as well as your overall health. Your body is about 70% water and adequate hydration ensures that everything inside is running optimally.
There are different estimates of how much water to drink—which depends on your body, activity level, and more—but the consistent recommendation is to drink enough so your urine is a very light yellow. (Clear urine can actually mean you’re drinking too much water.)
To jumpstart your daily hydration, drink a big glass of water right after wake up. That way, you can quickly rehydrate yourself, wake up your body and metabolism, and even enhance your mental performance.
Spend Time On Your Goals
Over the past year, how many of those days did you use to work on your goals? 100% of them? 10%? Less than 1%?
If you have important life goals, but constantly push them off, you will always feel like you’re living incongruently: You say you want one thing, yet you do another. You’ll continually break your own promises to yourself, which gradually erodes your own self-trust and self-confidence.
Stop putting off your dreams and passions. Stop waiting until “someday” when you’re less busy, less tired, less stressed, etc.—it’ll never come. It’s far better to start today even with life’s imperfections.
As Dan Gable, an Olympic Gold Medalist, said, “If it’s important, do it every day.” Dedicate some time toward your goals daily—even if it’s just 15 minutes to write, build, create, study, plan, read, etc., I promise you’ll feel incredible after those 15 minutes.
You’ll feel empowered because you’re taking control of your time.
You’ll feel like your dreams are slowly turning into reality.
You’ll feel like you’re honoring your commitments.
You’ll feel like you’re moving forward in life.
And you’ll feel your mood soar.
Good luck.
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