10 Simple Habits to Feel Better Every Day
We all want to feel our best every day, but sometimes life gets in the way. Whether it’s stress from work, lack of sleep, or just feeling down, it can be hard to find that spark. But what if we told you that feeling better doesn't have to be complicated?
By adding a few simple habits, you can start each day on a positive note and set the tone for a productive and rewarding day.
So, let's dive into these ten simple habits that can help you feel better every day.
1. Start Your Day with Gratitude
Starting your day with gratitude can make a big difference. It’s a simple habit that sets a positive tone for the rest of your day.
Every morning, take a moment to think about what you're thankful for, whether it's your health, your family, or something as simple as your morning coffee.
By focusing on the positives, you can shift your mood from one of lack to one of abundance.
Start with a gratitude journal. Write down three things you’re grateful for each day. They don’t have to be big; even small stuff counts.
If writing isn’t your thing, take a moment to reflect on what you’re grateful for. This will shift your focus from what’s wrong to what’s right, and that can make all the difference.
This simple habit can help you take on a more positive outlook on life and help build resilience.
2. Stay Hydrated
Staying hydrated is one of the easiest ways to feel better every day. Our bodies need water to function properly. It keeps us energized, helps our skin glow, and gets rid of bad moods.
Your body is like a plant. If you don't water plants properly, they wilt and look sad. But with regular watering, it perks up and looks great. We’re the same. Drinking enough water helps keep everything running smoothly.
You will stop having those pesky headaches and feel less irritated and annoyed. It can also improve your concentration levels, get rid of mood swings, and give you that energy boost to get you through the day.
According to Harvard Medical School, the recommended total daily fluid intake for men is about 15.5 cups (3.7 liters), and for women, 11.5 cups (2.7 liters). This fluid comes from not just the water you drink but also from all the food you eat and drink.
A simple tip is to carry a water bottle with you. This way, you can take sips throughout the day. If plain water feels boring, try adding a slice of lemon or a few mint leaves. These small changes can make drinking water more enjoyable.
Another trick is to drink a glass of water first thing in the morning or before each meal. This can help with digestion and keep you hydrated without much effort.
Remember, coffee, sodas, and energy drinks don't count as water. While they may have water in them, they also have chemicals that can dehydrate you.
You don't have to chug a gallon of water. Just keep sipping throughout the day. Your body will thank you, and you’ll notice a difference in how you feel.
3. Exercise Regularly
Exercising regularly is a great way to feel better every day. It doesn't have to be a hard-core workout. Even a short walk can boost your mood and energy.
You just need to move your body. Stroll around the park, walk your dog, go dancing or swimming. We assure you, you'll feel a lot better. That’s because physical activity releases endorphins, the happy chemicals in your brain.
The key is to make it fun. When you enjoy what you’re doing, it’s easier to make it a habit.
Start small if you’re new to exercise. Just 10 minutes a day can make a difference. Gradually increase the time as you get more comfortable. Remember, every bit counts.
Switch things up to keep it interesting. Go for a jog on one day and do yoga or lift weights the next. This keeps your routine fresh and exciting.
If you can, exercise with a friend. It’s more fun, and you can keep each other motivated. Plus, it’s a great way to spend time together.
Daily exercise helps you sleep better, reduces stress and anxiety, and improves your mental clarity and overall health.
So, lace up your shoes and get moving.
4. Eat Nutritious Meals
What we eat fuels our bodies and minds, so it’s important to choose foods that give us energy and keep us healthy.
Imagine your body as a car. If you fill it with the right fuel, it runs smoothly. But if you put in junk, it breaks down. The same goes for us. Nutritious meals make us feel good and help us perform our best.
Start by adding more fresh fruits and vegetables to your plate. They’re packed with vitamins and minerals that our bodies need. Try to eat a variety of colors – think of it as eating a rainbow.
Whole grains, like brown rice and whole wheat bread, are another good choice. They provide long-lasting energy and keep you full longer. Proteins, such as beans, nuts, and lean meats, help build and repair our muscles.
Don’t forget healthy fats. Foods like avocados, nuts, and olive oil are good for your heart and brain. They also help you feel satisfied after meals.
Planning your meals can make eating healthy easier. Try to prepare simple, balanced meals ahead of time. This way, you’re less likely to reach for a Big Mac or a bag of chips when you’re hungry.
It’s okay to enjoy treats now and then. The goal is balance, not perfection. Listen to your body and eat what makes you feel good. Nutritious meals are about caring for yourself and giving your body what it needs to thrive.
5. Get Enough Sleep
Sleep is like a reset button for your body and mind. When you get enough rest, you wake up feeling refreshed and ready to take on the day.
Think about how you feel after a good night's sleep. You have more energy, you’re in a better mood, and you can think more clearly. When you don’t get enough sleep, everything feels harder.
To improve your sleep, try to keep a regular schedule. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
Create a bedtime routine to help you wind down. Maybe you enjoy reading a book, taking a warm bath, or practicing some gentle stretches. These activities signal to your body that it’s time to relax.
Make your bedroom a sleep-friendly space. Keep it cool, dark, and quiet. If you can, invest in a comfortable mattress and pillows. Also, try to avoid screens before bed, as the blue light can interfere with your sleep.
If you have trouble falling asleep, try not to stress about it. Get up and do something relaxing until you feel sleepy. Sometimes, the pressure to sleep can make it harder to drift off.
Remember, getting enough sleep is not a luxury – it’s a necessity. According to the National Institutes of Health (NIH), you need around 7-9 hours of sleep per night.
6. Practice Mindfulness and Meditation
Mindfulness and meditation practices help you stay present and reduce stress and feelings of anxiety. It’s like giving your mind a gentle, relaxing break.
Imagine sitting quietly and focusing on your breath (deep breathing exercises). You notice each inhale and exhale. This simple act can calm your mind and body. That’s mindfulness. It’s about being aware of the present moment without judgment.
Meditation takes this a step further. It involves setting aside time to sit quietly and focus. You might focus on your breath, a word, or a phrase.
Find a quiet spot where you won’t be disturbed. Sit comfortably, close your eyes, and take a few deep breaths. Notice how your body feels. If your mind starts to wander, gently bring your focus back to your breath.
You don’t need to meditate for long periods. Even five minutes can help. As you get more comfortable, you can gradually increase the time.
There are also many guided meditations available. These can be helpful if you’re just starting out. You can find them on our Wave app. We'll give you all the help and support you need to stay focused.
7. Connect with Loved Ones
Connecting with loved ones is a wonderful way to feel better. Our relationships help reduce feelings of loneliness and isolation, improving our overall mood and sense of belonging.
Think about a time when you laughed with a friend or had a heart-to-heart talk with your parents or siblings. Those moments can make you feel warm and happy. They remind us that we’re not alone.
Make it a habit to reach out to someone you care about. It could be a quick phone call, a text message, or something as simple as sending a meme. Even small interactions can strengthen your bonds and brighten your day.
These moments of connection don’t have to be long or elaborate to be meaningful. Just make sure to listen as much as you talk. Show interest in their lives and share your thoughts and feelings. Good communication is key to strong relationships.
Sometimes, just knowing someone cares can make a tough day better. So, reach out, share a laugh, or simply be there for each other.
8. Take Breaks and Rest
Our bodies and minds need time to recharge. Taking breaks throughout the day can improve your concentration, energy, productivity, and mood. So, give yourself a moment to pause and relax.
Make it a habit to take short breaks during your day. Stand up, stretch, move around, or step outside for a few minutes. These mini-breaks can clear your mind and reduce stress.
Remember, it’s okay to take breaks. You’re not being lazy; you’re taking care of yourself. Resting isn’t just about sleep. It’s about giving your mind and body the time it needs to recover.
By making breaks and rest a part of your routine, you’ll feel more energized and ready to tackle your day.
9. Find a Hobby
Hobbies are a fantastic way to feel better. They reduce stress and give your mind a break from daily routines.
Time flies when you feel relaxed and happy; in fact, scientists call this phenomenon “flow.” Hobbies let you express yourself and focus on something enjoyable. They’re like mini-vacations for your mind.
If you don’t have a hobby, think about what interests you. What have you always wanted to try? Maybe it’s something you enjoyed as a child but haven’t done in years. Start small and see where it takes you.
Hobbies can also connect you with others who share your interests. Join a local club or online group. Sharing your passion with others can be inspiring and motivating.
So, find what you love and make time for it. You’ll feel more relaxed, fulfilled, and ready to take on the world.
10. Reflect and Plan for Tomorrow
Reflecting on your day will help you gain perspective and improve your mental health. Think about what went well. Maybe you finished a project, ran into an old friend, or enjoyed a good meal. These small positive moments add up and remind you of the good things in your life.
If something didn’t go as planned, acknowledge it without being too hard on yourself. Learn from it and let it go. Tomorrow is a new day with new opportunities.
Next, plan for tomorrow. Make a simple to-do list. Write down the tasks you want to accomplish. Prioritize them so you know what to tackle first. This can help you feel organized and reduce stress in the morning.
Also, think about any upcoming events or appointments. Preparing ahead can save time and prevent last-minute rushes. Lay out your clothes, pack your bag, or set out items you’ll need. These small steps can make your morning smoother.
Consider including some time for self-care in your plan. Whether it’s a short walk, a hobby, or a relaxing bath, make sure to schedule something that makes you happy.
Reflecting and planning take only a few minutes. But the outcome will help you start and end the day on a positive note.
There you have it, our 10 simple habits.
Start with one or two of these habits and notice the positive changes in your life.
Let's make feeling better a daily goal together!
If you're looking for accessible and effective ways to care for your mental health, Wave is here to help. Download our app today and sign up for your first free coaching session.