4 “Micro-Habitudes” for a happy and healthy life
Changing your habits is often a challenge. We set ambitious goals that discourage us. This is the place where micro-hobits arrive: small simple, easily repeated tasks, cumulative, produce positive effects on our good.
These harmless gestures trigger a chemical reaction in the brain, release dopamine, the hormone of joy, thus strengthening the motivation and perseverance. Unlike major changes, they naturally integrate in our routine and over time, become beneficial reflexes. Israi Nasir, Physicians, shared 4 “micro-hubbits” in columns Hafpost,
1. Breathe before reacting
We know all these moments when we react under emotion, regret our words or our decisions. Taking a deep inspiration before answering allows you to regulate stress and avoid impulse reactions.
This simple gesture activates parasimpethetic nervous system, thus reduces anxiety and improves decisions. It also promotes better communication, which gives us time to prepare a more thoughtful response.
2. Make your bed every morning
This small morning ritual looks trivial, but it sets tone for the day. Creating your bed is the first task that structures our brain and installs a positive dynamic.
In addition, it strengthens the order and a sense of discipline, thus promotes a better organization in other aspects of daily life. And what’s pleasure to find a well bed at night!
3. Note a positive talk per day
Gratitude is a powerful liver of mental welfare. Write a positive element every day – a pleasant moment, a success, an inspirational meeting – interacts on the brain to see the good side of things.
This practice stimulates the production of serotonin, hormones of happiness, and our perception of everyday life. A gratitude notebook may be enough to anchor this habit in seconds a day.
4. Stretch every hour
Numb the body spent for hours in front of a screen and reduce the concentration. Integrating a simple stretch every hour helps improve blood circulation and release muscle stress.
A few seconds are sufficient: Touching your toes, performing the wrist or spreading your back you can get energy and comfort throughout the day.