Introduction
Life is tougher than it is expected. A lot of individuals get up exhausted, hurry on with their day, feel mentally clogged and they still come out unhappy at the end of the day. It is not that talent, money or opportunities are lacking. The actual issue is bad day-to-day practices.
A research conducted by the American Psychological Association indicates that close to 77 percent of adults go through stress frequently which impacts their physical and mental well-being. Majority of the individuals attempt to resolve this stress by initiating big changes but they cannot, as big changes are hard to keep.
Agitation
Everything is affected when life is complicated. Productivity in the workplace reduces, relationships become poor, health is impaired and mental peace lost. According to a study conducted by Harvard University, individuals that live under continuous mental stress are susceptible to heart disease, anxiety disorders, and sleeping disorders. Most human beings have the illusions that as the conditions change, life will ease but the reality is unpleasant. Habits are only difficult to change and when they do, life becomes easier.
Solution
There is no need to spend a lot of money on the solution or follow any extreme routines. The answer is easy routines that one does on a daily basis. The difficulty or ease of life is created by small steps taken on a daily basis. The following are individual and mastermind tips, which revolve around the building of a habit with demonstrated facts and outcomes.
Tip 1: Start Your Day Without a Mobile Phone
The majority of the population check their phones in the first 10 minutes of waking up. According to a study conducted by IDC Research, 8 out of 10 smartphone users look into their phone at least 15 minutes of the time they wake up. The habit sends notifications, stress, and comparison to the brain at once.
One such easy routine is to not check your phone in the first 30 minutes of the day. Take this time to stretch, take water or sit there. The University of British Columbia has been able to conduct neuroscience studies where it indicates that the less the digital exposure an individual has at early stages of life, the better the focus and the reduction in stress levels will be in the daytime. Individuals who hold their phones until later in the day get their moods in check and have reduced anxiety. It is only this single habit that can help in making the whole day calmer and controlled.
Tip 2: Write Down Only Three Daily Tasks
To-do lists are long, and they cause mental pressure. In productivity studies conducted in Harvard Business Review, it was established that overloaded lists of tasks decrease completion rates by as much as 40 percent. The brain works more efficiently less in terms of priorities.
Get used to not writing more than three important things per day. Such assignments must be worthwhile and practical. When they are accomplished, it gives a feeling of accomplishment that puts one in a position to do more. An internal case study at Google of the productivity organization discovered that employees with daily routine priorities performed well and they experienced less burnout. The habit will make decisions to be made easier and eliminate mental clutter.
Tip 3: Use the 2-Minute Rule for Difficult Tasks
Some individuals procrastinate due to heavy workloads. This task is what is referred to as resistance by psychologists. Behavioral studies and research conducted by James Clear indicate that it is more difficult to begin than it is to continue.
The 2-minute rule implies working on an activity no more than two minutes. This lowers the resistance of the mind. A research conducted by the university of Chicago revealed that once individuals have begun doing a task, the chance of completion is enhanced by 65 percent. The habit makes the brain learn not to be afraid of something. With time, hard work becomes easy to do since the brain identifies progress rather than stress.
Tip 4: Eat at Fixed Times Daily
Abnormal eating patterns upset the energy balance and mood. National Institutes of Health claim that the absence of regular meal timing has an impact on blood sugar level and makes people feel more tired.
By developing a habit of eating food at specific times, one is able to control digestion and mental clarity. A case study conducted by the Ministry of Health in Japan revealed that individuals who had regular eating schedules had lesser stress hormones and better concentration. The habit also minimizes snacking and emotional eating. In a rhythmic body, life becomes less unpredictable and uncertain.
Tip 5: Walk for 10 Minutes After Meals
It is common knowledge that exercise has to be intensive in order to be effective. This belief prevents action. Studies conducted by the Harvard Medical School indicate that a 10-minute post-meal walk enhances digestion and counters blood sugar surges by 22 percent.
It is better to make it a habit to decrease the level of lethargy and enhance mental clarity. The studies on the diabetic patients demonstrated improved glucose regulation upon post-meal walking. The habit does not need any equipment and it can fit any lifestyle. The daily life of an individual becomes less burdensome and easily bearable as time goes by due to physical movement decelerating mental exhaustion.
Tip 6: Use Simple Language in Daily Communication
Complex communication brings about misunderstanding and pressure. Stanford University study revealed that co-operation and conflict are minimized when the language is clear and simple.
Get used to speaking straight and plain without having to go to the point of explaining. The practice enhances both work and family relations. In one study of a corporation, it was demonstrated that teams that were trained in effective communication minimized conflict by 30%. Emotional energy is conserved when there is better communication. Life is simplified as a result of having fewer misunderstandings to be resolved.
Tip 7: Sleep and Wake Up at the Same Time
Abnormal sleep impairs mental work. The Sleep Foundation says that irregular sleep habits cause fatigue and lack of concentration.
According to long-term research conducted at the Harvard Medical School, regular sleep schedules enhance mood and productivity. Timed sleep, regardless of the short sleep duration, enhances quality. The habit stabilizes the hormones, and eliminates irritability on a daily basis. The weeks later, individuals complain less of energy and emotional imbalance and daily burdens become manageable.
Tip 8: Keep Your Physical Space Simple
Clutters raise psychological pressure. Another neuroscience experiment by Princeton University demonstrated that messy rooms decrease attentiveness and produce anxiety.
It should be a habit of clearing the superfluous items in your workspace and home. An actual research of office workers revealed that efficient work was enhanced by 20 percent in a clean environment. This practice eliminates the visual stress and helps in maintaining mental sanity. With a simple environment, there is a reduced emotional pressure and ease in making decisions.
Tip 9: Practice One Moment of Silence Daily
The brain is overburdened with constant noise. A study conducted by the Brain Structure and Function reported that silence assists in restoring brain cells pertaining to memory.
Get used to sitting for 5 minutes a day without the phone or music. A clinical study presented a reduction in the level of cortisol following regular silent contemplation. The habit enhances the control of emotions and lessens overthinking. Silence reinvigorates the mind and the problems of everyday life will become small and manageable.
Tip 10: End Each Day by Writing One Lesson Learned
The reason why most of the people are repeating the mistakes is that they fail to reflect. The studies of behavioral psychology indicate that reflexion enhances decision-making.
Be in the habit of writing one lesson learnt in a day. According to a study by Harvard Business School on leadership, employee reflection enhanced performance by 23 percent. This practice transforms the day-to-day experiences into learning. With time errors reduce and confidence is increased. It is easier in life since the growth becomes automatic.
Tip 11: Reduce Decision Fatigue by Simplifying Choices
Mental exhaustion is caused by decision fatigue. As Columba University stated, individuals make inferior decisions following repeated choices.
Establish routines that minimize decision-making, e.g. routine wardrobe or diet. A research study on the efficiency of the workplace revealed that the stress was less and satisfaction levels were elevated on minimizing decisions. The habit helps to save the brain power on the things of significance and this makes everyday life easier and less stressful.
Tip 12: Practice Gratitude Through Action, Not Words
Appreciation enhances good mental health, which cannot be achieved by mere thinking. University of California, Davis study concluded that active gratitude enhances emotional well-being by a quarter.
It will be a habit to be thankful with little things like helping a person or sending a message. Case studies demonstrate increased relationships and less loneliness. This practice provokes positive emotional feedback, and living becomes easier and more significant.
Conclusion
Luck or sudden success does not make life easy. It is simplified through routine habits that are performed every day. It is proven by research, actual facts, and real life case studies that when stress is reduced, health is boosted and the mind becomes more clear with just a few small actions taken on a regular basis. With the change of habits, life is automatically changed.
With the application of at least three of these habits, you will feel less pressure and feel more control in a few weeks. Life is not easy and made of destinations. It is an everyday routine that is established with mere habits.