Have you ever wondered how your environment can make or break your habits? -In this blog post we’ll talk about how to design your environment in order to achieve your goals in an easy and fun way
If you’ve ever tried to build better habits, you know that motivation alone won’t cut it. Creating the right environment can make all the difference between success and surrender. So, grab your tool belt (figuratively speaking, of course) and let’s dive into the wonderful world of habit-friendly design.
This blog post on how to design your environment was heavily inspired by one of my favorite youtubers MuchelleB as well as the book Atomic Habits by James Clear.
HOW TO DESIGN YOUR ENVIRONMENT
1. Declutter Your Space, Declutter Your Mind
First things first: let’s declutter like Marie Kondo so amazingly taught us. When your environment is clutter-free, your mind can breathe easier. Clear out those dusty corners, toss out things that don’t “spark joy,” and keep only what you truly need.
Example Actionable Step: Spend just 15 minutes a day decluttering a small area. It’s less overwhelming and more sustainable.
2. The Power of Visibility
Out of sight, out of mind, they say. Make the good habits visible and the bad ones less so. Want to eat healthier? Put that bowl of fresh fruit front and center in the fridge. Trying to read more? Keep your book on the coffee table instead of buried in a bookshelf. I’ve noticed that since putting my tablet with its keyboard on my bedisde table, I’ve been able to keep up with my journaling habit a lot more.
Example Actionable Step: Place your workout clothes at the foot of your bed, so they’re the first thing you see in the morning.
3. Hack Your Kitchen
Ah, the heart of every home – the kitchen. It’s where your eating habits can either thrive or take a nosedive. Keep the junk food tucked away in hard-to-reach places (or better yet, don’t buy it at all). Make it super easy to grab a healthy snack by pre-cutting veggies or having fruit readily available. I eat a lot more fruti when I’ve taken the time to previously cut it up and store in portions on containers (you don’t need to portion control your fruit, but I’m on a diet and being followed by a nutricionist who has told me to do so for my needs).
Example Actionable Step: Prep your lunches and snacks for the week on Sunday. It’s like a little gift to your future self.
4. Get Your Tech in Check
Technology is a double-edged sword when it comes to habits. Use it wisely. Turn off those pesky notifications that tempt you away from your focus. And if you’re easily distracted by your smartphone, consider using apps or settings that limit your screen time.
Example Actionable Step: Set designated phone-free zones or times during your day. You’ll be amazed at how much more you can accomplish.
5. The Power of Accountability
Let your environment hold you accountable. Tell your roommate or partner about your new habit goals, or even better, find an accountability buddy. When someone else knows about your goals, you’re more likely to stick to them. This step might not work for everyone, just be warned.
Example Actionable Step: Share your goals with a friend and check in with each other regularly. It’s like having a built-in support system.
6. Create a Zen Den
Designate a space in your home for relaxation, meditation, or simply unwinding. Fill it with things that make you feel calm and content. It could be a cozy corner with soft cushions, soothing colors, and a good book.
Example Actionable Step: Spend at least 10 minutes a day in your Zen Den. You’ll be surprised at how this small habit can improve your overall well-being.
7. Visual Reminders
Create visual reminders that nudge you in the right direction. Put up inspirational quotes, pictures of your fitness goals, or a vision board (a vision board desktop wallpaper is something I love doing since I spend a ton of time on my laptop) that represents the life you’re striving for.
Example Actionable Step: Create a vision board with images and quotes that inspire you. Hang it where you’ll see it every day.
8. Celebrate Small Wins
Every step forward, no matter how tiny, deserves a celebration. Use your environment to remind yourself of your progress. Maybe a jar filled with marbles, where you add one for every day you stick to your habit.
Example Actionable Step: Start a “Success Jar.” Every time you make progress, drop a note or token in. When it’s full, treat yourself to something special.
9. Mindful Mealtime
Make mealtime a sacred ritual. Clear the table of distractions (yes, that means no TV or smartphones). Set the mood with some soothing music, candles, or even fresh flowers. If you’re having dinner with your family or friends, just talk to each other instead of being glued to your TV or phone.
Example Actionable Step: Try having at least one meal a day without any screens or distractions. It can turn eating into a mindful experience.
10. Experiment and Adapt
Remember, there’s no one-size-fits-all formula for creating a habit-supportive environment. Be open to experimenting with what works best for you, and don’t be afraid to tweak your surroundings as needed.
Example Actionable Step: Every week, make a small adjustment to your environment to see how it impacts your habits. Keep what works and discard what doesn’t.
So, here’s how to design your environment to stick to your habits and reach your goals! Creating an environment that supports your habits isn’t just about improving your life; it’s also a fun and creative journey. So, put on your designer hat and start crafting your ideal space. Your future self will thank you, and you might even enjoy the process along the way. Happy habit hacking!
Living a productive life can be challenging, especially when we are constantly bombarded with distractions and competing priorities. However, there are some habits that can help you stay focused and make the most of your time. Here are six essential habits for a productive life:
6 Essential Habits for a Productive Life
Plan your day the night before
One of the most important habits for a productive life is planning ahead. Before you go to bed each night, take a few minutes to review your schedule for the next day. Identify your top priorities and schedule them into your day. This will help you hit the ground running in the morning and stay on track throughout the day.
Use a task list
A task list is a great tool for staying organized and productive. Keep a list of all the tasks you need to accomplish, and break them down into smaller, more manageable tasks. As you complete each task, cross it off your list. This will give you a sense of accomplishment and help you stay motivated to keep going.
Prioritize your tasks
Not all tasks are created equal. Some are more important than others, and some are more time-sensitive. As you plan your day and create your task list, be sure to prioritize your tasks. Focus on the tasks that are most important and time-sensitive first, and then move on to the less important tasks.
Take breaks
Taking breaks is essential for maintaining productivity. When you work for extended periods without a break, your focus and energy levels can start to decline. Taking short breaks throughout the day can help you recharge your batteries and stay focused.
Eliminate distractions
Distractions can be a major productivity killer. Whether it’s social media notifications, emails, or co-workers stopping by your desk to chat, distractions can pull you away from your work and make it difficult to get back on track. Try to eliminate as many distractions as possible by turning off notifications, closing your email inbox, and finding a quiet place to work.
Get enough sleep
Finally, getting enough sleep is essential for maintaining productivity. When you are well-rested, you are better able to focus, think creatively, and make good decisions. Aim for at least seven hours of sleep each night, and try to establish a consistent sleep routine.
In conclusion, these six habits can help you live a more productive life. By planning ahead, staying organized, prioritizing your tasks, taking breaks, eliminating distractions, and getting enough sleep, you can make the most of your time and achieve your goals.
It’s January, which means most of us are looking for ways to make our new year’s resolutions stick. Today I’m sharing 15 good habits to implement in 2022 that will help you do just that.
Creating new habits is something we all find difficult. Although our brains are quite good at creating new habits, they are even better at letting go of old ones. It takes an average of twenty-one days for a person to build a habit but that period is not very easy.
15 Good Habits To Implement in 2022
Health Habits
Get 7-9 hours of sleep every night
According to the National Sleep Foundation, adults between the ages of 18 and 64 should sleep 7 to 9 hours every night. Your ideal sleeping time will depend on your own body.
To find out the ideal amount of hours you should sleep every night, go for a few days without your alarm. Record the approximate times when you fell asleep as well as the time you woke up. Do this for a few days and you’ll be able to find out exactly how many hours of sleep you need in order to be a functional human being. For a more accurate result, try to go to sleep at the same time every day.
“(…)sunscreen should be applied every day, even if it is overcast outside or you’re spending much of the day inside. UV radiation is not only present on a warm summer’s day but are also present and can damage skin when the weather is cool, or there is cloud cover. This is especially the case for people with a fairer skin tone, as they have less of the protective pigment called melanin. However, people of all skin tones can get skin cancer, and should practice proper sun protection, including wearing daily sunscreen.”
So yeah, you need to wear sunscreen every single day.
10- minute workouts
I’m someone who finds working out quite daunting. But ever since I ditched the idea that, in order to workout, I need to exercise for an hour and a half straight, my mindset changed and I’ve actually started enjoying working out.
I’ve been using the FitOn app () to get my workouts in and I couldn’t recommend it more. There are a ton of workout videos you can choose from.
My favorite part about FitOn (besides being a free app) is the fact that you be super specific about what you want and you’ll find something. You can filter your search by time, target zone, intensity, equipment needed, target area, category, and even the trainer you want.
If you haven’t tried this app, I seriously recommend you do.
Try a new recipe every week
As my grandma says “there are 101 ways to cook something” so there’s always an option.
You might not like a certain food cooked a certain way but you might love it when cooked a different way. I hated broccoli. Couldn’t stand it really. But one day I was browsing through Pinterest and this recipe popped up and I decided to try it. Now I can say I love broccoli.
Create a morning routine
If you’re looking to create a new morning routine it’s either because the one you currently have is not working for you or don’t really have a ritual. The first step you should take when creating your ideal routine should be writing down everything you’d like to accomplish each morning.
Grab a piece of paper and write down at what time you’d like to wake up, how much time you would like to dedicate to your morning routine, and all the tasks you’d like to be a part of your routine.
More good habits
Drink 8 glasses of water daily
Add greens to at least 2 of your daily meals
Wash and sanitize your hands regularly
Do your skincare twice a day
Thinking Habits
Journaling
This is something I started doing last year and love it.
Journaling helps you clear your mind of all the thoughts you might possibly have, which in turn, will help you think in a clear and organized way.
If you think free journaling won’t be much help for you, and you need guidance, there are a ton of journaling prompts on Pinterest |typed you might find helpful. I found this video super helpful too when I was starting out.
Reading Daily
I love reading ever since I was a little girl so this comes in easy for me, but for you, it might not be the case. Reading takes up quite a bunch of time, and a lot of us feel like we don’t have time to read so we don’t even try. But it doesn’t have to be like that.
There are a few things you can do to make sure you read daily:
Have a book in hand at all times (physical or digital)
Find a time in your day where you can read without interruptions (it can be before bed, during breakfast or on your commute to work)
Choose books you’re actually interested in, not books you’ve seen people on tiktok raivng about. They might not be for you.
Oh and by the way, when I say read daily, it doesn’t mean you need to read 50 pages every day. Even if you read 5 it still counts!
Do a Weekly Reset
A weekly reset (or weekly review) was initially popularized by David Allen in his book “Getting Things Done”. It consists of taking an hour or two at the end of each week to get yourself organized. Muchelleb has a great video on how to do a weekly reset so I’m going to leave the link here.
We all experience stressful situations brought about by having overwhelming responsibilities, being under lots of pressure, a lack of certainty or control, and many other things. Whatever the source, stress fills the body with hormones that elevate our blood pressure and heart rate.
While we cannot escape all sources of stress in our life, we can learn to respond to them in a better manner. Relaxation techniques can help us relax, lower our blood pressure, and slow down our heart rate.
Instead of collapsing on the couch, drinking beer, and watching endless hours of television at the end of a stressful day, seek out healthier forms of stress relief that will control your blood pressure and restore balance to your body and mind.
Several relaxation techniques can help you in winding down and de-stressing, including deep breathing, meditation, and yoga. Though there is no one-size-fits-all relaxation method, you may try one technique at a time or combine some to determine which one works best for you.
Here are a few relaxation techniques that can help you manage daily stress and anxiety, boost your mood, and improve your overall well-being.
Deep Breathing
Focusing on deep, cleansing breaths, deep breathing, also known as abdominal or belly breathing, is a simple yet powerful relaxation method. It’s easy to learn, can be done practically anywhere, and provides quick relief from stress.
Deep breathing is the backbone of many other relaxation activities. It may be paired with other soothing elements such as music and aromatherapy. While several apps can walk you through the process, all you truly need is a few minutes and a quiet spot where you can disengage your mind from distracting thoughts and sensations.
Breathing, particularly breathwork, may also be the key to flawless, glowing skin. When you’re not breathing correctly, your body does not get enough oxygen—which impairs your mental state and performance and makes your skin look sick and dull. Proper breathing stimulates blood flow to your face and neck area, giving your skin a healthy color and glow.
Massage Therapy
One of the immediate benefits you receive from a massage is a deep sense of relaxation and calm, resulting from the release of endorphins, the brain chemicals responsible for feelings of well-being. Additionally, a massage decreases levels of stress hormones, including adrenalin, cortisol, and norepinephrine.
Different types of massage are used to reduce stress and anxiety, including aromatherapy, lymphatic drainage, Shiatsu, and Swedish massage. Aside from relaxation and the reduction of stress hormones, different forms of therapeutic massage have been shown to improve blood circulation, boost mental alertness, and lower anxiety and depression.
Mindfulness Meditation
For centuries, different forms of mindfulness meditation have been used to alleviate anxiety, depression, stress, and other negative emotions. Generally, this technique entails focusing on your breathing and bringing your mind’s attention to the present moment without lingering on concerns from the past or drifting into worries about the future.
Some techniques draw you to the present by focusing on a single repetitive activity, such as your breathing, a repeated mantra, or repeated affirmations. Other styles of mindfulness meditation train you to focus on and then let go of internal thoughts or sensations. Mindfulness can also be applied to other activities like driving, gardening, eating, or walking.
Meditation is another healthy technique that may help ease pain, anxiety, and stress during periods. Meditation has been shown to alleviate physical and emotional symptoms associated with premenstrual syndrome (PMS), particularly in those who suffer from severe PMS.
Visualization
Visualization, or guided imagery, is a type of meditation that entails picturing a setting where you are at peace and free of any stress and worry. Picture everything you see, hear, smell, taste, and feel with as much detail as possible. Choose whichever setting soothes you the most, whether it’s seeing the sun setting over the ocean, hearing a nightingale sing, smelling the flowers in the garden, tasting your favorite childhood treat, or feeling the sand between your toes.
Although guided imagery may help you reduce stress by conceiving a positive vision of and for yourself, this technique may be challenging for people who have intrusive thoughts or have difficulty forming mental images.
Yoga
Yoga is a sequence of both dynamic and static positions that are coupled with deep breathing. Aside from helping you manage stress and anxiety by creating mental clarity and calmness, yoga can also help improve your balance, flexibility, stamina, and strength.
While nearly all yoga sessions conclude with a relaxation pose, classes that emphasize deep breathing, slow, steady movement, and gentle stretching are the most effective for relieving stress. Satyananda yoga incorporates easy poses, relaxation, and meditation, making it ideal for both beginners and individuals looking for stress relief. Hatha yoga is also relatively easy for stress relief and suitable for beginners.
Practicing yoga before bedtime is an excellent method to relieve any mental or physical tension you may have before falling into a blissful night of deep sleep. Winding down with a relaxing yoga practice will not just help you sleep but also improve the quality and duration of your sleep.
Conclusion
While it’s not difficult to learn the fundamentals of these relaxation techniques, regular practice gives you access to their full stress-relieving potential. Set aside at least 15 to 20 minutes every day for practice. The longer and more frequently you apply these relaxation techniques, the more you can reduce your stress and the better your overall health will be.
Creating new habits is something we all find difficult. Although our brains are quite good at creating new habits, they are even better at letting go of old ones. It takes an average of twenty-one days for a person to build a habit but that period is not very easy. Here are my top four tips on how to create new habits.
Adopt one new habit at a time
The first step to building new habits is to start small. Making small changes and building them up over time. If you have a bunch of habits you want to implement in your life, don’t go and try to stick to them all at the same time. Start with one and once that first habit is successfully built, move on to the next one.
Associate a habit you want to start doing with one you really enjoy
Let’s say you want to get into the habit of writing 10 pages a day for your dissertation but you just can’t seem to do it. My best advice is to associate that habit with one you already have and really enjoy. For example, write those ten pages while listening to a podcast.
If you want to exercise, for example, do it while watching Netflix or, better yet, reward yourself with that Netflix binge after you exercise so you’ll have something to look forward to.
Have strong why behind your habit
It’s more than proven that if you want to get into a certain habit just because you are much more likely to fail than if you were to have a strong reason why you want to build that habit.
Having a strong why behind your habit will motivate you and it’s much more likely for you to stick to it.
Adjust your environment to help you stick to better habits
Want to do yoga every morning? Have your yoga mat somewhere visible and easy to reach. Wanna write more? Have a pen and a notebook on your bedside table. These are just small changes you can implement that will keep you accountable and remind you to do that certain thing.
The saying ”out of sight, out of mind” works perfectly in this situation. If you’re not seeing that thing that will help you stick to that certain habit, I can guarantee you you’ll forget about it eventually. Whereas if you see that thing every day, you’ll be reminded to do that thing.
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