Two Tiny Habits That Significantly Improved My Mental Health and Life

There’s a powerful quote I constantly think about that goes, “Show me a person’s habits and I will show you what their future will look like”. I’m not sure who said it exactly but that’s beside the point.

Though thinking about this further, if you were to examine your habits what would your future look like? Fulfilling and meaningful? Or dreary and monotonous?

If it’s the latter, then you’re not alone — when I asked myself that same question a few months ago, I was in a place where comfort was taking precedent over anything else. Why walk or bike or drive when all you could want was a simple phone order and couple clicks away?

Except that’s dangerous thinking long term, one that I knew I had to change — and change fast.

Earlier in the year, my sleeping habits were all over the place and my sleeping times would vary wildly which led to my mental health taking a major hit. Exercise consisted of walking around the house looking for a snack or drink and nothing more.

Instead of overcomplicating things and crafting the “perfect” routine to get better and in shape, I focused on two simple things, walking and improving my sleep.

Walking Upon Waking

One of the top benefits for walking as soon as you wake up is that you get a boost of energy and it helps you fall asleep later in the day.

Before, a morning routine would look like a chaotic rush from bed to desk in a matter of minutes and get to work as soon as possible only to work hours on end without a break. Definitely NOT ideal nor practical in the long run.

Now? Every morning I go out for a 10–15 minute walk right after waking up and this time is sacred because it helps clear the mind and I start the day on a good note. After a few days of doing it consistently, you’ll feel that much calmer and ready to tackle the day.

It also helps that other health benefits for walking are,

• Lower the risk of heart disease, stroke, diabetes, and certain types of cancer
• Lower blood pressure
• Improve memory and lower your risk of dementia
• Improves your mood and overall mental state
• Prevents Arthritis And Osteoporosis

The list goes on but this small habit is extremely powerful that compounds over time and it’s the easiest thing anyone can incorporate into their lives.

Beyond wanting a quick fix and wanting to look good, I wanted to feel good and do something for my body that I know future me would appreciate. THAT's self care. Not a pizza night in or drinks every weekend, no that’s not self care — that’s after-care. As in something you do only after you’re so burnt out that by then you’re simply trying to get a quick dopamine fix to feel better.

Walking is one of those habits that anyone truly can do if even for just a few minutes and it can boost your wellbeing so it’s a win-win. Even if you can’t do it right after waking, perhaps instead try to get more steps in another way. Taking the stairs over the escalator, walking to your favorite cafe instead of taking the train (if it’s doable), or taking a short stroll down your block.

The important thing is to move your body and have conscious time away from your phone and being distracted.

On Improving Sleep

Not everyone leads the same life but one thing we definitely all share? Our need to sleep. 1/3 of our lives will be spent sleeping so knowing that, why wouldn’t you want to ensure you have the best sleep for the duration of that time?

Before, I’d think… well who really cares? You just fall asleep and that’s it, not much to it other than make sure you try to get 6–7ish hours of sleep. If not, you could always make up for it on the weekend right?

In practice, it was nothing short of chaotic where some days would mean going to bed at 10 or 11pm, but for the most part it would mean sleeping at midnight or worse… sometime after that. Every morning would start out the same in a frazzled state of being coupled with working in high alert mode, it was a vicious cycle which would cause inevitable burnout later on.

Cut to current day, once evening time hits I dim the lights to signal to my brain and body that it should start to transition into sleep mode. Eating ends at 8pm and a sleeping mask and earplugs are worn most of the time to drown out any unnecessary light or sounds.

Sleeping a full 8 hours consistently will do wonders for your creativity, wellbeing, mood, help with muscle recovery and more so it’s worth investing in to get the most of out it.

The easiest way to start would be to begin incrementally, as in go to bed 15 minutes earlier than you would instead of right away trying to force yourself to sleep at a certain time. Do that everyday until you’re able to sleep at your preferred time be it at 8pm or 11pm, but the most important thing is getting a full nights rest every day.

TDLR

There’s few things in life that are in your control but what is, is your health and wellbeing. The simplest ways to improve that over time is to begin with small habits and incorporate exercise routines because at the end of the day health really is wealth. Make your sleep routine a non-negotiable and focus on your mental wellbeing by including a walk somewhere in the day.

You don’t need fancy gadgets or have to craft the most productive and perfect routine to feel better, simply start with the basics and keep at them day in and day out.

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