Spring is generally regarded as a season of renewal, with longer days, warmer temperatures, and spring showers triggering nature’s reset. This is all evidenced by the appearance of buds on trees, tiny shoots pushing through soil, and blooms of color returning to our landscape. Rarely, however, does all of that growth manifest at once. We typically notice hints of these changes emerge and, through small shifts in nature and with some nurture, eventually we can see transformation of an entire landscape. The same principles apply to our own health and wellbeing.
People who spend their days caring for others are often under pressure and have little time to pause. Their personal needs often take a back seat to work and other family or social obligations. When it comes to their own health and wellbeing, the idea of transforming to improve wellness or to get healthier can feel overwhelming. This is because people often envision having to make huge commitments or to effecting broad, sweeping change to succeed. But behavioral science research suggests that meaningful change often starts with micro habits: small, manageable actions that are repeated consistently over time.
Here are several low-pressure, high-reward approaches that anyone can implement each and every day to contribute to a healthier and more sustainable version of themself:
1) Hydrate with one glass of water - every day
- Commit to drinking one glass of water first thing in the morning or before you leave for work. Why? Proper hydration is essential to health – it contributes to improved digestion, mood, skin health, and energy levels. Take sips of water mindfully and with intention – doing so easily leads to more.
2) Ground in breathing for less than one minute
- Before starting your workday, commit to doing about a minute of intentional breathing. Square breathing is a technique that can ground your mindset and create an atmosphere of calmness. It’s done by first breathing out to clear the lungs. Then you begin by breathing in to the count of 4, holding for a count of 4, then breathing out to a count of 4 ... and that’s repeated four times.
This practice signals your nervous system to shift away from stress mode and begin your day with a clear mind.
3) Commit to a 100-step reset break
- There’s a saying that “motion is lotion.” Whether or not your work requires you to be on your feet and moving around throughout the day, mindful and intentional activities that contribute to one’s physical and mental well-being are important. Not everyone has time or inclination to hit the gym every day, but pretty much anyone can commit to a 100-step walk. Whether it’s during a work break or at the end of the day, this light type of activity improves circulation, is helpful in regulating blood sugar, and reduces stiffness. Be mindful during that time – pay attention to your breath and take notice of your surroundings. Notice how you feel ... it may spark momentum and inspire you to do more.
4) Take 2 minutes to tidy up
- “I need to clean the house” or “my office is a mess and I need to do some organizing” are often overwhelming thoughts. These activities typically require an investment of time and physical effort. Who has extra time and, after a long week at work, who has the energy? Not many! However, just about anyone can commit to a two-minute tidying practice.
Taking two minutes to put your clothes away, clear a counter, clean a mirror, etc., can help to lighten your load and prevent things from compounding into chaos. Commit to accomplishing smaller tasks – doing so will support your mental wellbeing and reduce feelings of stress and overwhelm.
5) Send one message of connection
- Particularly since the pandemic, there’s been a lot of talk about the loneliness epidemic and the adverse impacts on health and longevity. Social connection is vital and integral to wellness but we don’t all have the time to pick up the phone or meet up with people to catch up. Reaching out to connect doesn’t have to involve a huge commitment of one’s time and it can take different forms. Consider something as simple as sending a quick text to check in with someone, or “liking” someone’s social media post, or expressing gratitude to a coworker or a someone who performed a service for you. These small acts of outreach foster a sense of belonging and can help to build or reinforce social networks.
6) Choose one "upgrade" per day
- When it comes to making improvement in our lives, broad sweeping changes are often too lofty and we’re doomed to fail. Small steps matter and are doable - consider making just one “upgrade” choice per day to set you on your way. What does that look like? Instead of ordering a soda, how about tea? If you need to ride an elevator up several floors, take the stairs up one floor before getting on that lift. Instead of sitting down to doomscroll on social media for five minutes, swap that time out to do some stretching instead.
Layering these healthier choices in to your routine are easier to implement and can help you to succeed in transforming your long-term habits and achieving personal goals.
7) Say one kind thing to yourself
- “If I am not for me, who will be?” You need to treat yourself kindly and with compassion - the same way you’d treat a friend or someone you love. Commit to shifting your internal dialogue by telling yourself one positive thing each and every day. Look in the mirror and say to yourself ... “I am capable,” or “I am growing,” or “I am worthy.”
These expressions can help to inspire, motivate, and build confidence, and counter negative thoughts and feelings of shame or rejection.
These simple acts may seem insignificant in isolation but, just like the first signs of spring, they can quietly take root - and, with repetition, create momentum that supports resilience, clarity, and tranformation over time.
Want more inspiration and tips for tranformation? Check out ThriveBridge!
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