Small things that made a big difference in the quality of my life!

From Habits to Tips, I wish I had adopted them sooner (+ 2 Bonus links in the end!)

In the last couple of years, I have read more than 50+ books and listened to multiple podcast on topics like personal development, health, nutrition and so on. To be honest, it was not a newly-discovered ‘self-development’ phase. I’ve been in one as long as I remember.

So what changed?

In the past I would always read a book or an article, get excited, and make all the changes in my life in one go (and often in one day). I was too impatient and eager to move fast.

Only to be back to square one in few days!

I didn’t realize then that small, consistent changes over a long period of time compound over time. I didn’t realize that the best changes are simple and sustainable. I didn’t realize that making topsy-turvy lifestyle shifts burnt me out. I didn’t realize that not every day and every hour needs to be productive afterall!

So, I changed my modus operandi, and with a lot of patience and humility I’ve figured out few routines/mechanisms which have made a positive impact on my well-being.

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1. Setting Goals

I’ve always been a serious make-list-of-everything-kinda girl. I diligently made resolutions every year.

And then forget about their existence.. until next year!

Couple of years back, after researching on this topic and taking cues from my corporate life, I decided to change my approach. This will sound a little extreme, but trust me it works and can be very enjoyable.

I still made annual goals, but my execution mechanism changed. My goals were specific and measurable (aka corporate style). Instead of saying I’ll read more, I started saying I’ll read 25 books. Instead of saying I’ll invest in the relationship with my friends, I started saying I’ll call 2 friends every month.

I then divided it into monthly goals. At the start of every month, I discussed with my partner on my progress so far and my plan for the next. I also made weekly goals (Eat at home 5 days a week) and daily goals (Run 3Km tomorrow after work) to make sure my day to day actions were aligned with my bigger goals in life.

To be honest, I don’t achieve everything I desire. I also fall prey to planning fallacy making me underestimate the time it will take to complete a task and overestimate its benefits. I fail and it’s okay. Regular tracking has helped me to change my goals - as and when required – thus aligning them with my current priorities. Like all things in life, it takes some time and patience to get the hang of it.

This exercise of intention-setting and having an accountability partner has made my life more meaningful. When I look at my goal sheet at the end of the year, it gives me a sense of accomplishment. It pushes me to question my values and makes me feel that I’m in control of my time instead of time controlling me.

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2. Reducing social media usage

Two years back I deleted my Instagram App. I was never on Twitter (or should we call it X now). I rarely check my LinkedIn. I restrict my Facebook usage to updates in community groups. I’m trying to reduce my consumption of Reddit and Youtube, and while they do take up my time I don’t feel emotionally drained using them as I used to feel with other social media apps.

The book, “No Filter : The Inside Story of Instagram”, by Sarah Frier talks about the impact of Instagram on society. Instagram, writes Sarah, makes “..you a product of what everyone else wants, and not who you’re supposed to be..”, and that the “..photos of leisure time are the new status symbols. People line up for hours to buy giant rainbow cotton candy at the Totti Candy Factory in Tokyo,..or pursue vacations in more picturesque settings like Iceland and Bali..”.

Truth be told, social media apps messed up with my mental health. I didn’t become any wiser spending time on them. The mindless surfing sucked the joy out of my life, not to mention that the notifications distracted me. I had to click ‘uninstall’ to protect myself.

Choosing which apps to delete, and where to reduce your time on is a personal decision. The questions I often ask myself are - a. What is the purpose this app is serving for me? and, b. Do pros of the app outweigh the cons? - to decide which platform should I be on and for how much time. Deep work by Cal Newport lay down some useful strategies on this topic.

From my experience, I never felt I missed out on anything. I get my dose of information (and gossip) by calling people (who matter). I get educated on topics I want to from podcasts and books. Choosing what to consume and when is liberating, and I’m ok to lose some deets to gain some time and peace.

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3. Moving more

Everybody knows the health benefits of exercise, but it’s the first thing which gets dropped in the face of any adversity. Julie Smith, a Clinical Psychologist and author of the excellent “Why has nobody told me this before?” writes :-

When you are low on energy, the chance of exercising goes down, along with your mood. Low mood gives you the urge to do the things that make mood worse.

Keeping aside the long-term benefit of moving your body aside, research has time and again suggested the impact of exercise on your mood. This is also corroborated in the book Happier Hours by Cassie Holmes, a psychologist and a professor at UCLA who advises people to just go outside to be happy.

The finding is supported by a large-scale survey in UK, which also concluded that the happiness boost from being outside doesn’t require good weather, being in nature, or any particular activity. It’s simply about stepping outside.

Over the last one year, I’ve finished a half marathon (with a rank of 10 - from the last), picked up swimming (& drowned multiple times) and badminton (never won a game), and just started walking more and enjoying it. All these activities make me feel stronger, boost my energy and improve my mood. The point is not what you do or how you do, but as Nike says to Just do it.

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4. Adding more proteins

A week back a friend asked me suggestions on reducing sugar cravings, and my first question to her was, “Are you eating enough proteins?”

I’m not saying eating proteins (and in general more fruits and vegetables) is a panacea to all health issues. I’m also aware sugar cravings is a complex issues and could be due to a variety of reasons. Having said that, adding sufficient proteins in my daily diet has been a game-changer for me personally. Not only did it made me feel satiated, it suppressed my sugary cravings and reduced snacking.

Adding proteins has more benefits as well - it makes you strong, helps you recover faster from injuries, and prevents muscle loss. As a vegetarian (who eats eggs), I rely mostly on tofu, dairy products (milk, yoghurt, cheese), legumes, nuts, peas and so on for my daily intake. I don’t obsess over it, and don’t succeed all days as well. I just try to more mindful of what I eat, and make it a sustainable part of my life than a diet which works well only in the short-term.

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5. Buying a water bottle

Sometime back I realized that I was feeling very tired in the mornings. We had moved to a colder place, and with all the natural cues (like sweat) missing now from my environment I had stopped drinking water altogether. Even though I was able to increase my water intake consciously at home, I was still reliant on plastic water bottles when I was on the go.

Buying a reusable stainless-steel bottle has been quite transformative. My bottle travels with me everywhere I go now- to gym, parks, office, vacation. It not only reminds me to drink more water, but it has made tracking for water consumption simpler. Needless to add carrying your water is cheaper and better for environment.

Here’s a picture of my pretty pink bottle :)

Is there any well-being tip that you would like to add to the list?

Thanks for stopping by and see you next week!

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One Article and one Recipe which I highly recommend

1. An Article which talks about evidence based strategies to come out of languishing (blah-ness) state!

   Link - https://psyche.co/guides/how-to-get-your-mojo-back

2. A chocolate banana bread recipe which hits all the right notes!

   Link - https://sweetandsavorymeals.com/chocolate-banana-bread/

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