Hey there, friend. Let’s be real, life can be a whirlwind sometimes, right? One minute you’re sailing along, and the next you’re caught in a storm of to-dos, deadlines, and just…stuff. It’s easy to feel like you’re drowning in a sea of responsibilities, with no land in sight. I’ve been there, believe me. But over the years, I’ve discovered a few simple daily habits that have truly been lifesavers. They’ve helped me navigate the choppy waters and find my calm amidst the chaos. And I bet they can help you, too.
So, if you’re ready to ditch the overwhelm and reclaim some control, keep reading. These aren’t complicated, time-consuming rituals, I promise. They’re small shifts that make a BIG difference.
1. Start Your Day with Intention, Not a Screen
How many of us roll over in the morning and immediately grab our phones? Guilty as charged! It’s tempting to dive straight into emails, social media, and the latest news. But I’ve found that this sets a frantic, reactive tone for the entire day. In fact, studies show that checking your phone first thing in the morning can increase stress and decrease productivity. For example, a study found that participants who checked their email frequently throughout the day experienced higher levels of stress than those who checked it less often.
Instead, try this: Dedicate the first 10-15 minutes of your day to something that nourishes you. Maybe it’s a quick meditation (even just a few deep breaths can work wonders!). There is substantial research backing this up, such as the study from John Hopkins University, which found that mindful meditation can ease symptoms of anxiety and depression. Perhaps you enjoy journaling, or simply sipping a cup of tea while gazing out the window. The key is to create a little pocket of peace before the world rushes in. I promise you that your work emails can wait just a bit longer.
It might feel a bit strange at first, especially if you’re used to that instant dopamine hit from your phone. But stick with it! You’ll be amazed at how much calmer and more centered you feel when you start your day with intention rather than reaction.
2. Embrace the Power of “Non-Action”
This might sound counterintuitive, especially in our “hustle culture” society, but hear me out. Taking even five minutes to simply do nothing has changed the entire course of a day for me. It’s like an internal reset button and does not require any tools. But “non-action” isn’t just about sitting idle. It’s about consciously choosing to disengage from external stimuli and turn your attention inward.
Here are a few ways to practice “non-action”:
- Deep Breathing: Simply focus on your breath, inhaling deeply and exhaling slowly. This activates the parasympathetic nervous system, which helps calm the body and mind.
- Mindful Observation: Sit quietly and observe your surroundings without judgment. Notice the sights, sounds, and smells around you. This helps ground you in the present moment.
- Quick Meditation: Set a timer for 5 minutes. Close your eyes. Focus on a point, and let your thoughts settle down.
You can incorporate these “non-action” moments throughout your day:
- While waiting for your coffee to brew.
- During your commute (if you’re not driving, of course!).
- In between meetings or tasks.
The benefits of these brief pauses are backed by science. Research shows that taking short breaks throughout the day, especially those that involve mindfulness or relaxation techniques, can improve focus, reduce stress, and boost creativity.
Sometimes, doing nothing is the most productive thing you can do. It gives your brain a chance to rest, recharge, and process all the information it’s been bombarded with. Don’t worry about accomplishing everything, and know that you are accomplishing more than you realize in that moment.
3. End Your Day with Gratitude
Just as important as how we start our day is how we end it. Instead of letting your mind race through all the things you didn’t get done, take a few moments to reflect on the things you’re grateful for.
This doesn’t have to be a grand, elaborate exercise. It could be as simple as:
- “I’m grateful for that delicious meal I had for lunch.”
- “I’m grateful for the kind stranger who held the door open for me.”
- “I’m grateful for a comfortable bed to sleep in tonight.”
I like to keep a little gratitude journal by my bedside, but you can also just mentally list a few things before you drift off to sleep. There are even apps designed to help you cultivate gratitude. Or, you could share what you are grateful for with your loved ones before bed. This simple practice shifts your focus from what’s lacking to what’s abundant, fostering a sense of peace and contentment. It’s like a warm hug for your soul before you slip into dreamland.
And the best part? Science backs this up, too. Studies have shown that practicing gratitude can lead to increased happiness, improved sleep, and even better physical health. A study by Dr. Robert Emmons, a leading gratitude researcher, found that people who kept gratitude journals reported higher levels of alertness, enthusiasm, determination, optimism, and energy.
How These Habits Work Together
These three habits create a positive feedback loop that can transform your daily experience:
- Starting with intention sets a calm and focused tone for the day, making it easier to incorporate moments of “non-action.”
- Practicing “non-action” throughout the day helps you manage stress and stay present, making it easier to appreciate the good things in your life.
- Ending with gratitude reinforces positive feelings and promotes restful sleep, setting you up for a more intentional and fulfilling day tomorrow.
How to Find Your Calm
Look, life will always have its ups and downs. There will be days when you feel like you’re on top of the world, and days when you just want to crawl under the covers and hide. That’s perfectly normal.
But by incorporating these three simple habits into your daily routine, you can create a sense of calm and control, even when things get a little crazy. It’s not about being perfect, it’s about being intentional. It’s about choosing to prioritize your well-being, one small step at a time.
So, here’s a challenge for you: Try these habits for the next two weeks. Really commit to them, and see how they make you feel. I have a feeling you’ll be pleasantly surprised.
You might just be surprised at the difference they make. And remember, you’ve got this. You deserve to feel calm, centered, and in control of your life. And I’m cheering you on every step of the way!
