January HealthE by Medica
Habits, happiness, and the power of starting small
Want to build healthy new habits this year? There’s plenty of research that shows how good habits aren’t only good for you—they can also bring more joy into your life. Amit Sood, a former professor of medicine at the Mayo Clinic, summed it up well. “Half of your happiness depends on conscious choices you make every day—choices that, with time, become habits,” he wrote, adding that healthy habits “can decrease your stress and increase the energy available to you each day—making it easier to do the things that bring you joy.”
Another point to consider: It pays to start small. Why? Think about New Year’s resolutions. According to University of Scranton research, only 8% of people keep them for longer than a few weeks. One reason why: It’s common to make big goals and then get discouraged when we don’t meet them. Experts who’ve studied habit forming say it’s more effective to start with small changes that are easier to reach. Over time, they’re more likely to become good habits.
With that in mind, here are some ways to make your habits a source of enrichment and well-being.
Take baby steps. For instance, if you want to start moving more, kick it off with two 5-minute periods of walking over the course of a day. You’ll soon find yourself building up endurance, and maybe even wanting to walk longer and more often.
Start fresh in the morning. People who research habits have found that the best time to establish new ones is well before noon, before your brain gets filled with other information.
Make a checklist. Start a daily list of habits you want to build and then check off the boxes every time you do them. Before long, you’ll have a list of checkmarks, which is a powerful way to keep positive momentum going.
Get moving. A half-hour or more of exercise per day keeps both body and mind humming at their optimum. And consider an outdoor hobby such as gardening or hiking to get outside.
Carve out time for yourself. Making a regular practice of doing something you love—painting or drawing, cooking, playing a musical instrument—is one of the best gifts you can give yourself.
Give thanks. Numerous studies have shown that regularly counting your blessings has a powerful effect on mental health. Making a conscious choice to focus on what’s good in your life can help release negative emotions, even ones you’ve carried around for some time. And while it can take time to build a gratitude practice, the key—as with any positive habit—is to stick with it.