[vc_row][vc_column][stm_spacer height=”150″ height_mobile=”-100″][vc_custom_heading source=”post_title” font_container=”tag:h4|text_align:center|color:%233f3f3f” google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_single_image source=”featured_image” img_size=”large” alignment=”center” css_animation=”none”][stm_separator color=”custom” style=”style_3″ custom_color=”#0d97ff” sep_width=”200px” sep_height=”10px” sep_css=”.vc_custom_1571309810608{margin-top: 20px !important;}”][vc_raw_html]JTVCRElTUExBWV9VTFRJTUFURV9TT0NJQUxfSUNPTlMlNUQ=[/vc_raw_html][vc_column_text]New Year’s resolutions don’t have to be big. In fact, the bigger they are the more likely they are to fail. Change takes time, and new habits take a lot of practice before they become routines. Nobel Prize winner Richard Thaler, father of behavioral economics, suggests: ‘If you want to get somebody to do something, make it easy’. After the difficulties of 2020, let’s take his advice.
Here are three tiny habits from experts to integrate into your day. They’re so small and easy that before you know it, you’ll be working toward peace of mind and satisfaction in 2021. [/vc_column_text][vc_column_text]Habit #1: Think small
Our brains are hardwired to resist repeating difficult, complex, or painful events. So when you decide what you want to change in your life (whether it’s to exercise more or to grow your savings), aim small.
“A lot of people operate with all-or-nothing thinking but creating large and lofty goals sets us up for failure,” says Megan E. Johnson, Ph.D., a psychologist from traumagroup.co.
Start your fitness journey by walking in place while brushing your teeth or improve your relationship with a family member by making eye contact and putting down your phone during your next conversation. “It’s ok to start small and build from there,” Dr. Johnson says. “Eat one vegetable, walk one KM, make one phone call, clean out one drawer, read one chapter.”
New behaviors take at least 3 weeks to become a habit, so be patient. You won’t see big changes right away. Ultimately, small but consistent changes lead to bigger ones over time.[/vc_column_text][vc_column_text]Habit #2: Put money stress to rest
Princeton University research tells us that worrying about money takes a toll on your mental abilities. While it may seem easier to avoid stress by distracting yourself from your finances, that strategy could lead to more stress in the long run. Instead, master your money in micro doses. Understanding your reality will help reduce stress, give you a sense of control, and help you manage the situation.
You can start out by scheduling 15 minutes on “Finance Friday” or “Money Monday” to do just one thing for your financial life. Notice how much you have saved on transport while working from home, record your expenses, or plan next week’s meals to cut down on less thoughtful last-minute decisions. Try to focus on current wins, no matter how small. Training your brain to identify wins instead of obstacles is a great investment in your mental and financial wellbeing.
If you’re finding it hard to find your wins, dedicate the 15 minutes to examining your worries. Psychotherapist and author Dr. Jonathan Alpert’s technique will help you gain control over them. First, list each of your worries and identify them as fact or fiction. List any evidence to support your belief, then write an alternative way of thinking about your worry after your analysis.
Fretting continuously about what hasn’t happened yet might feel productive, but it’s associated with anger, depression, and anxiety, which can affect sleep quality. So, don’t forget to set a timer to interrupt your thoughts and move on after the scheduled time. [/vc_column_text][vc_column_text]Habit #3: Practice gratitude
It’s tough to find bright spots during these dark times. But experts tell us that gratitude will light the way. There are a few ways to integrate this new habit into your life. Try them out to see which fits most seamlessly into your day!
Being thankful first thing in the morning helps prepare your brain for positivity for the rest of the day. Zarah Hernaez tells us on the Level Up Podcast that “your brain is the most powerful part of your body,” and an easy way to harness that power is to notice “you are alive right now – when you wake up …that should be the first thing you say: Oh my, God, I’m so thankful I’m alive today.”
If you’re not a morning person, you can incorporate a gratitude practice into your life by setting a daily alarm for 11:11AM. Take a minute then to mentally list what is going well. “No matter how large or small the list, this puts your brain in ‘positive’ mode,” Dr. Yeral Patel, M.D., founder and lead physician at Perfect YOUth, tells Thrive Global. Thinking these positive thoughts releases mood-boosting endorphins. Dr. Patel adds, “providing an energy boost that leads to greater productivity and more optimistic thoughts throughout the day.”
As you continue to navigate the pandemic, remember – improving your overall well-being starts with steps that are smaller than you might think.[/vc_column_text][vc_raw_html]JTVCRElTUExBWV9VTFRJTUFURV9TT0NJQUxfSUNPTlMlNUQ=[/vc_raw_html][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row disable_element=”yes” shadow_x_offset=”0″ shadow_y_offset=”0″ shadow_blur=”0″ shadow_spread=”0″][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]
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