World, have you ever had the moment where you felt some internal change deep inside but simply could not define it?
Sometimes it’s not the things that create in us the fullness of change.
It’s the silence of habits, the repetition of ideas, and things we do because we simply do. And often we do not even know we are doing them.
They alter our moods, confidence, thinking, perception, perception of everything, and, often, it’s a silent change.
Read more: Seven Ways Your Childhood effects Your Choices
Practicing Gratitude
Taking time to notice the positive elements of your life (even small ones), you can change the lens through which you see the world, from deficit (what you lack) to abundance (what you have), and create a sense of peace and happiness.
Get Time to Sleep
When you sleep enough, your body feels revived and your mind is working harder and sharper, you feel good and happier, have more focus, and keep a positive mood. Sleep helps your brain with memory and helps your brain calm down.
Drink Water
Water is essential for your body. When you don’t get enough water, you can feel tired and/or have a headache. When you drink water, it creates more energy for you and clears up your thinking.
Get Moving Every Day
Exercise makes you HAPPY! Once you’ve gotten some blood pumping through your body, you’ll feel MORE ALIVE, you will sleep better, and can forget ALL your STRESS! Also, not to mention that you’ll feel PROUD of yourself.
Be mindful
Being mindful and aware of the surroundings plays an important role.
Make Small Goals
Don’t expect to do everything at HOLE! Use your big goals and break/ them into small steps. So, when you complete a small goal, you become fulfilled and want to accomplish even more.
Just Keep Moving
Even just a quick walk or stretch gets your body and mind MOVING! It is a GOOD HABIT to move your body every day! You will feel more fulfilled, healthy, and because you have constructively spent your time, you will feel less stressed in your regular life.
Recognize your growth
Look back to see where you have done well. Also, don’t dwell too much on your mistakes. Recognizing your successes and what you have grown in gives you confidence and feel happy.
Respond, don’t react.
When something causes you anger or sadness, pause what caused this feeling. Don’t quickly respond. Wait, think, and respond. So, this will help you stay peaceful in your mind and feel confident in your answer.
Psychological Stats for Each Habit:
- Self-Talk (Inner Voice)
The National Science Foundation estimates that the average person has 12,000–60,000 thoughts per day, and 80% are negative. - Morning Routine
In the Harvard Business Review, a study found that people who start their day with a positive morning habit (like mindfulness or gratitude, or planning) are 31% more productive and happy during the day. - Focus & Gratitude
Research performed by Dr. Robert Emmons from UC Davis discovered that individuals who regularly practiced gratitude reported 25% more happiness & decreased stress, and depression levels. - Environment and people around you
Psychologist Dr. David McClelland found that 95% of our success or failure can be traced back to the people we spend the most time with. - Complaining vs. Gratitude
Constant complaints create permanent pathways to negative thinking in our brains. - Use of Screens at Night
Using a screen before going to sleep can delay melatonin release by 1.5 hours, decrease amounts of deep sleep. Also, increase anxiety and irritability the next day. - Small Stressors
The brain can’t tell the difference between large and small stressors. So, every time you react to something stressful, you will flood your body with cortisol (the stress hormone), which affects your mood, memory, and immunity. - Breathing Patterns
Breathing slowly (e.g., 6 breaths per minute) activates your parasympathetic nervous system, which calms the body and mind. This results in a lower heart rate.
Source: American Psychological Association (APA)
Case Study:
How Sara Improved Her Inner World with Tiny Habits
Meet Sara.
Sara is 26 years old. She works in an office with digital marketing and marketing strategy.
One day she said to herself:
“Why do I feel so bad when absolutely nothing is wrong?”
What habits were slowly changing her?
- Talking negatively about herself.
This made her feel less confident. - Engaging with her phone first thing in the morning
She was often scrolling social media as she was waking up.
This made her feel anxious. - Always thinking about problems
Even after she did a good job, she thought about the things she could’ve done better.
This made her feel like a failure. - Talking with negative or bad people
The fact that she chose to hang out with co-workers who gossiped, whined, and complained about their work meant that she was choosing to be around negativity.
This made her feel tired and a little bit unhappy. - Complaining way too much
Always complained about little things. - Watching her phone late at night.
She started the habit of watching shows and videos right before going to sleep. This habit kept her in a pattern of poor sleep and a tired mind. - Getting upset about silly things
She used to freak out if she had not heard from someone back about the texts she sent. This is unnecessary stress. - Breathing wrong
She noticed her breathing was short and shallow. No wonder she has been anxious the whole day. - Consuming negative content
She used to watch scary shows and angry videos. It was the same for her, making her more scared and sad. - Being hard on herself
She used to say to others, “I’m such a hot mess.” Some of her issues were avoiding unkind words directed towards herself. They detracted from her self-esteem.
So, Sara did not quit her job and move away.
She only shifted her little habits.
She began:
- To breathe slowly every morning.
- To say kind words to herself.
- Also, to avoid toxic people.
- To go to sleep without her phone.
- Or, to write 3 good things before going to bed.
- To view positive, calming content.
Final Thoughts
Small habits may seem insignificant, but they have a hefty impact on how we feel on the inside.
How you talk to yourself, how you get up in the morning, how you like to entertain your eyes, and who you spend your time with — they all peacefully affect your thinking, emotions, and self-worth.
You don’t have to change your life to feel better.
hence, just one little habit, that’s all it takes.
Be kind to yourself. Take deeper breaths. Also, focus on the positives.
These small gestures can slowly build a more peaceful, happier inner world — step by step, and day by day.
