In our last blog, we explored how small consistent movement habits can drastically change your physical health. This time, we’re turning inward. We’re going to focus on cultivating habits that strengthen our mind, reduce stress, and improve our overall outlook on life.
These aren’t just add ons to your routine, they’re pillars for a stronger, happier, healthier – more stable, you.
Let’s dive in!
The Power of Mindfulness
Mindfulness is more than a trendy word; it’s a science backed practice that trains your brain to focus, manage stress, and stay present. Mindfulness is a key player in reducing stress, improving emotional regulation, and enhancing focus. In this day and age where we are more comfortable being on our phone than experiencing life, this has never been a more important practice to undertake!
The best part? – It really doesn’t need to take a big chunk out of your day. A simple 5 minute routine can return BIG results.
How to Get Started
- Schedule out your time: Plan ahead when you’re going to allot your chosen time frame for your practice.
- Morning Breaths: Begin your day with 2-3 minutes of deep breathing or a short gratitude exercise.
- Mindful Movements: Pair mindfulness with movement, focus on your breath during walks or workouts.
- Bedtime Routine: Keep a journal or book by your bed. If it’s in sight you’ll be more likely to do the thing.
The Benefits You’ll Feel
- Reduced Stress: Lower cortisol levels and feel more in control during tough situations.
- Improved Focus: Better attention spans lead to sharper productivity.
- Enhanced Sleep: Mindfulness quiets your racing thoughts, helping you drift off with ease, and stay asleep.
Pro Tip: Start small. Even a 5 minute practice each day can make a difference.
Journaling: The Ultimate Self-Care Tool
Journaling is a practice with profound benefits for mental clarity and emotional resilience. Writing things down helps you process your thoughts, reduce anxiety, and reflect on what truly matters.
What to Write About
- Daily Wins: Celebrate small victories — they’re often the most meaningful.
- Gratitude List: Write down 3 things you’re thankful for each day.
- Mind Dump: Clear your head by jotting down whatever is on your mind, uncensored.
- Here’s an axample:
Tips to Stay Consistent
- Set aside 5 minutes daily — keep a notebook on your bedside table or use a journaling app.
- Use prompts: “What’s one thing I’m proud of today?” or “What am I looking forward to this week?”
Reading: Exercise for Your Brain
Reading daily is like a workout for your mind. It strengthens focus, creativity, and critical thinking, while also providing a much needed escape.
How to Make It a Habit
- Choose Wisely: Pick books that genuinely interest you — fiction, biographies, or even self-help.
- Set a Time: Align reading with your routine, like right before bed.
- Track Your Progress: Apps like Goodreads make it easy to log and celebrate milestones. Alternatively Spotify premium has a whole catalog of free audiobooks to listen to.
Proven Benefits of Reading
- Stress Reduction: Reading for just 5 minutes a day has been shown to have considerable effects on stress.
- Enhanced Brain Health: Regular reading slows cognitive decline as you age.
- Empathy Boost: Immersing yourself in stories improves emotional intelligence.
Building These Habits into Your Routine
Consistency is key to making mindfulness, journaling, and reading second nature. Here’s how to make these habits stick:
- Pair Them with Existing Habits: Journal after brushing your teeth or meditate after your morning coffee.
- Start Small: Aim for 2 minutes of mindfulness, 5 minutes of journaling, or a single chapter per day.
- Reflect on Progress: Each week, ask yourself: How do I feel compared to last week?
By focusing on small, manageable steps, you’ll create habits that become effortless over time.
Final Thoughts
Mindfulness, journaling, and reading aren’t just individual activities; together, they form a trifecta of mental wellness. By committing to these habits, you’ll not only feel calmer and more focused but also build the resilience needed to tackle life’s challenges.
“A mind stretched by new experiences can never go back to its old dimensions.” – Oliver Wendell Holmes Jr.
What habit will you begin with this week? Share your journey with us — we’d love to hear about your progress!
