To feel better, we sometimes feel we need to revolutionize our entire daily life and adopt a new routine. But a few small habits can be enough to make us happier.
Little things in everyday life. We’ve all been tempted at one time or another to become a new version of ourselves. Whether these desires cross our minds on the first day of the year, at the start of each school year, or on the first day of the week, they generally give us the impression that we need to rethink all our habits.
However, trying to revolutionize everything to feel better isn’t the most effective approach. Setting overly ambitious goals and too many objectives at once can be discouraging and lead to giving up. Micro-habits, on the other hand, are useful for gradually moving towards that much-desired happiness.
The benefits of micro-habits
Micro-habits eliminate the feeling of being overwhelmed that comes from setting too many unattainable goals . By adopting small daily actions, the task seems easier, making it more accessible to change one’s daily routine. Micro-habits “improve well-being by reducing the gap between intention and action,” explains therapist Israa Nasir to HuffPost .
A micro-habit has two aspects, she explains. The first is that it’s a small, easily repeatable action requiring minimal effort, and the second is that it integrates seamlessly into a pre-existing routine. Conversely, there are “major habit overhauls that can seem insurmountable.” While these small habits may appear to have no impact on well-being, they could, on the contrary, have a cumulative effect. They trigger the brain’s dopamine response, the brain ‘s reward chemical , says Gina Cleo, author of *The Habit Revolution: Simple Steps to Rewire Your Brain for Powerful Habit Change* .
5 micro-habits to adopt to be happier
Brief and undemanding—that’s the key to microhabits. And it’s precisely these habits that a study published in the Journal of Medical Internet Research focused on . Conducted with 17,598 participants, the research aimed to experience daily microhabits for 5 to 10 minutes. “A brief, low-intensity intervention showed significant improvements in well-being and stress, comparable to those observed in longer, more intensive well-being interventions,” the researchers concluded.
To adopt small habits that could change everything, here are five to adopt today:
- Take a breakbefore taking a“bad” decision“A micro-habit is to take a break as soon as you feel the need. Create a little space,” advises Alice Boyes, author ofThe Anxiety Toolkit, ForPsychology Today.
- Make your bed in the morningThis step only takes a minute or two, but it’s one of the best behaviors to adopt, according to therapist Emma Mahony. “It also means the day has begun and… that you’re preparing to return to a more comfortable bed later in the day,” she explains toHuffPost.
- Look at the skyDarwin Guevarra, co-author of the study on microhabits, invites you toWell and Goodto “go outside for a few minutes to marvel.” Take the time to look at the sky, the wind in the trees, or a bird on the windowsill, to feel the joy of wonder every day.
- Write down one thing for whichyou are grateful every day“The practice of gratitude… simply trains the brain to focus on the positive,” assures Gina Cleo. “It releases serotonin, which provides that wonderful feeling of satisfaction and security.”
- Read a page from a bookevery night before going to bed: reading has many benefits and, even if you don’t have the courage or the desire to do it every night, limiting yourself to a page or two could already be beneficial, according to Emma Mahony.
