CHANGE YOUR LIFE in 15 minutes
FOLLOW THIS EXPERT ADVICE TO FEEL MORE PRESENT, PURPOSEFUL AND PRODUCTIVE
Remember those resolutions you made way back at the start of the year? Did life just get in the way of fulfilling them? We all lead busy lives, so to make any change can seem like a huge undertaking. But we can make positive changes in just 15 minutes a day that can truly improve life. Here’s how…
START A JOURNAL
Writing down your thoughts for a few minutes each day can have a positive impact on physical wellbeing. US psychologist and researcher James Pennebaker believes that regular journaling strengthens immune cells. According to his research, writing about stressful events helps you come to terms with whatever it is that is worrying you. “By writing, you put some structure and organisation to those anxious feelings,” writes James. “It helps you to get past them.”
TRY HABIT STACKING
Here’s a genius way to introduce a new habit. James Clear, author of bestseller Atomic Habits, recommends habit stacking, that is, ‘stacking’ new behaviour you want to adopt onto current behaviour in order to remember to do it. For example, let’s say you want to do 15 minutes of journaling a day. We’re already in the habit of cleaning our teeth before bed, so by adding this new habit to the end of that routine, you are more likely to do it. The brushing of teeth becomes the anchor to help secure a new habit in place.
PAUSE YOUR SOCIAL MEDIA ACCOUNTS
We’re not talking going cold turkey here, but just for a week, take social media apps off your phone. You can keep them on your home computer if you really need to check updates. You will likely find as the days go on that you will be less tempted to scroll, and you’ll have more opportunity to interact and engage in real life. A study found that social media use is linked to greater social isolation, so while we may feel like we are being interactive on Facebook or Instagram, we are actually isolating ourselves. Assess how you feel at the end of the week.
Your pause might extend to a month, and then a year.
CELEBRATE YOUR ACHIEVEMENTS
What have you achieved today? It can be a small victory – maybe you managed half an hour to do some exercise, or checked in on a neighbour that lives alone to say hello. By writing down your achievements every day, you focus on what you have achieved instead of worrying about what hasn’t been done. A study which analysed diary entries from 238 employees across seven companies found that capturing small wins every day enhances a worker’s motivation. Writing down these small victories boosted self-confidence.
DECLUTTER YOUR WORKSPACE
Marie Kondo was really onto something when she recommended we only keep things that speak to the heart. There is something thoroughly rejuvenating about decluttering. Begin with your workspace. Where do you do most of your work? It could be at a desk, in an industrial kitchen or perhaps driving an Uber. Wherever it is, make that space as clean and tidy as possible. According to a study published in the Journal of Consumer Research, people with a messy workspace are less efficient and more frustrated.
GET IN CONTACT WITH AN OLD FRIEND
Reconnect by picking up the phone to call an old pal or message them. You could spark the conversation by reminiscing about a poignant moment you shared or a funny story from the past. It’s a win-win situation. Studies show that this connection can increase your sense of belonging and purpose, boost your happiness and reduce your stress. And your friend will feel the same. Make an effort to see loved ones regularly, and to check in with them in between meet-ups.
TAKE A GREEN BREAK
Taking a breather for a quick daydream can make you more productive. Be sure to take time out and simply wander outside, or even just look out the window at the greenery. Researchers at Bar-ilan University discovered that daydreaming can actually have a positive effect on task performance. They found that a wandering mind doesn’t hamper the ability to accomplish a task, but actually improves it by stimulating a region of the brain responsible for both ‘thought-controlling’ mechanisms and ‘thought-freeing’ activity.