How to Make Exercise a Daily Habit (Even If It’s Not Your Thing)

Creating and maintaining a daily exercise routine is easier said than done, especially if you’re not used to working out. It can be a challenge to stay dedicated to a strict routine. Willpower alone isn’t enough for most people, who require more inspiration and incentive to create a healthy habit that lasts. But understanding the behavioral science behind forming habits can help increase the likelihood of them standing the test of time. Keep reading to learn more, and for some helpful tips and tricks!

Understanding the Science of Habit Formation

Habits aren’t just formed randomly; there is actual science behind our ability to form routines and habits. An important concept to understand about habit formation is the “habit loop.” This is a cycle where the brain creates automatic responses to specific stimuli or cues, incentivizing certain behaviors paired with rewards [1]. For example, if you often watch TV when you feel bored, you’ll automatically reach for the TV remote whenever you lack mental stimulation. The feeling of being bored (cue) causes you to reach for your remote and turn on the TV (routine), which leads to entertainment (reward).

Although watching TV for long periods isn’t the healthiest habit, the habit loop can be applied to more constructive habits, like exercise. For example, you can pair your night routine (cue) with laying out your workout clothes for the following day (routine), which makes you more likely to exercise the next morning and feel accomplished (reward). Or, you can use returning from work as a cue for driving to the gym and working out (routine), making you feel less stressed and more fit (reward).

Studies have shown that on average, it takes roughly 66 days to solidify a new exercise habit [2]. Stay consistent during these first 66 days, even if you are taking things slow. Remember, consistency is better than intensity, especially when it comes to exercise [3]. Doing 15 minutes of light exercise every day will be more effective in forming a habit than doing an hour of intense and strenuous exercise once every 2 weeks.

Eventually, your brain will transition your conscious efforts to create exercise habits into automatic behaviors, and you’ll find that exercise becomes an integrated part of your routine without second thought [4]!

Setting the Foundation: Pre-Habit Success Factors

Finding Your Intrinsic Motivation

Intrinsic motivation, or the desire to do something based on personal goals or interests, creates more successful long-term habits than extrinsic motivations, like rewards [5]. This is why intrinsically motivating yourself to exercise may be more effective than exercising in hopes of gaining external rewards or approval from others. Although many individuals create workout routines to meet goals related to physical appearance, like losing weight or growing muscle, other meaningful “ways” may drive motivation even more. For example, tying exercise to existing core values, which may consist of wellness, empowerment, self-love, and joy, can make our exercise routines truly a part of us.

Motivation is entirely personal; two people may have the exact same exercise routine but do it for two vastly different reasons. For example, one may be motivated to exercise to ease their anxiety and decrease stress levels, while another may exercise because it helps them connect with a community of like-minded individuals. Assess why exercise may be important to you to determine what drives you, and go from there!

Designing Your Minimum Viable Workout

Your workout routine does not have to be demanding. It can start taking only 2 minutes. James Clear, New York Times best-selling author of Atomic Habits, coined the “Two-Minute Rule.” This rule states that when you start any new habit, you can scale it down to its simplest 2-minute form [6]. For example, if your goal is to start meditating for stress relief, start with a simple 2-minute meditation instead of trying to tackle a 30-minute one. This goes for exercise, as well. To get the ball rolling, try doing push-ups or sit-ups for only 2 minutes a day until you feel yourself wanting to exercise for longer. You can even go to the gym, stay for 2 minutes walking on the treadmill, and then leave. Chances are, once you start exercising for 2 minutes, you’ll want to continue the action longer since you’ve already made the effort to start. By gradually scaling up your workouts, you work up to your workout goals without overexerting or intimidating yourself.

Each time you complete a small step in your journey, your brain releases dopamine, which makes you feel rewarded and accomplished [7]. This makes you want to complete more and more of these steps until you reach your long-term goal.

Creating Powerful Exercise Cues

By associating exercise with specific cues, you create a powerful connection that eventually will feel automatic instead of forced. There are many ways to go about this. First, you can implement the “when-then” planning method—also referred to as the “if-then” method—in which you implement a clear intention connecting a situation (when) with an action (then) [8]. For example, if you’d like to exercise to help you wake up in the morning, tell yourself, “When I get out of bed, then I will do 10 jumping jacks.” Or, if you’d like to use exercise as a method of stress relief, tell yourself, “When I feel stressed, I will go on a 5-minute jog.” This creates clear expectations for your habit and consistently reinforces the link between a situation and action each time you complete it.

Likewise, setting up your environment for automatic action is a great way to increase your likelihood of completing a certain habit. In this case, laying some hand weights around your room, changing your normal desk and chair setup to a standing/treadmill desk, or even choosing a motivational quote as your smartphone wallpaper can prompt you to exercise more. All of these changes to your environment create gentle reminders to stay active, motivating you to exercise whenever you are in this environment [9].

Setting up digital reminders, such as notifications sent to your smartphone or laptop, can also be a powerful tool for motivation and sticking to an exercise routine. Likewise, having a friend or family member hold you accountable for your habits can also increase your likelihood of maintaining a routine [10]. They can provide encouragement and support while you maintain habits, or even act as a companion and work toward goals alongside you!

Strategic Habit Stacking: Linking Exercise to Existing Routines

You likely have a few habits that you complete every day, no matter what, like brushing your teeth, showering, and doing the dishes. Try linking exercise to one of these habits. For example, remind yourself to do 10 squats while brushing your teeth, or lift weights for 15 minutes after running the dishwasher. Creating this link between a new and existing habit is called “habit stacking,” and it increases the likelihood that you’ll stick with this new habit [11].

Remember, consistency is key. Tell yourself that doing those 10 squats while brushing your teeth is just as important as the brushing itself. Soon, it will just become a part of the action!

Designing Reward Systems That Reinforce Consistency

It’s important to pay attention to the types of rewards you give yourself to reinforce consistency in your routines. Immediate rewards tend to be more effective in exercise habit formation [12], and this often helps people adhere to a routine to reap these benefits regularly. Rewards can be tangible, like a new water bottle or a pair of athletic shorts, for completing a week of consistent exercise. Or, they can be intangible, like checking off your workout on your to-do list or receiving praise from a friend. Tracking progress is important for increasing motivation and maintaining confidence throughout the process [13], so make a note of and celebrate every small victory!

Overcoming Common Habit Formation Obstacles

Managing Internal Resistance

If you’re prone to procrastinating, this tip is for you: once the thought to complete a task or habit emerges, count down from 5 and immediately start the task. This is called the “5-second rule” for managing initial reluctance to complete tasks [14]. It’s effective because for many people, the thought of starting a task is often more daunting than actually doing it. You may spend hours trying to avoid exercise, only to find that once you do it, it’s not as hard as you imagined. These negative thought spirals can feel debilitating if you give in to them and avoid certain activities. So, put your worries and procrastinating tendencies aside and just start moving!

Of course, everyone has those days when they just don’t feel like exercising, no matter what they try to do to motivate themselves. For these low-motivation days, take it easy on yourself. If you were planning an exercise-heavy day and feel unable to follow through, modify your plans to align more with how you feel. For example, if you were planning on going for a 5-mile run, but woke up feeling sluggish, go on a 15-minute casual walk instead. You can even just show up to the gym without the intention of doing a strenuous workout—chances are that once you’re there, you’ll feel motivated to complete a light workout. All that matters is that you put in the effort and stay consistent.

Handling External Disruptions

Life can get busy, and some days, it may feel impossible to find time to exercise. Although this can be difficult, there are always adjustments to make to fit exercise (even just 10 minutes of it) into your daily routine. If you have a full day ahead of you, try waking up half an hour earlier to fit in a quick yoga session or walk around your neighborhood. Or, you multitask and incorporate some light exercise into your other tasks. For example, do calf muscle raises while waiting in line at the grocery store checkout, or lunges before a flight at the airport on travel days.

If you are used to exercising outdoors, avoid the weather ruining your plans by having alternative indoor exercises in your back pocket. For example, if you normally go on a run outside, run on a treadmill at the gym on rainy days.

Everyone needs a break sometimes. If you take a few days off from your exercise routine, don’t feel ashamed. Instead, make an effort to get back on track and restart your streak. Minor setbacks are normal, but it’s important to keep pushing!

Environmental Optimization for Effortless Exercise

As mentioned, creating a wellness-positive environment can help inspire you to work out. Eliminate any factors in your environment that are standing in the way of you achieving your exercise goals. For example, say you exercise regularly by walking on a walking pad. However, it’s placed right near your couch, and you often find yourself tempted to lie down instead. To avoid this, you can move your walking pad into a different room where you won’t feel as tempted to take long breaks.

You can also implement visual cues that will trigger you to exercise. For example, lay your gym membership card out next to your car/house keys to remind you to go to the gym. Or, keep your sneakers out instead of putting them away with your other shoes.

Social Strategies: Leveraging Relationships for Habit Strength

Although you may be used to exercising solo, having a workout buddy can do wonders for motivation and accountability [15]. Find a friend or family member who is also on their exercise journey and suggest working out together to make exercising a more social activity. You can go to the gym together, join running clubs, and even just share workout tips and tricks. Social support often strengthens internal motivation and self-efficacy [16], which is why this may help maintain your exercise habits.

It is also important to manage social situations that may be threatening your ability to stay consistent with exercise. Are you surrounding yourself with people who constantly put you down for your goals, or don’t show their best interest in your health and wellness? This may be subconsciously driving you away from exercise. Remember, surround yourself with people who lift you up and believe in your aspirations!

Advanced Habit Maintenance: Ensuring Long-Term Success

If you have been adhering to the same exercise routine for a while now and are feeling bored, you should feel inclined to switch things up! Changing your workout environment, equipment, or even clothing can re-motivate you to stay consistent in reaching your goals. Track your workouts and assess your strengths and weaknesses. This can help you know what it is you should work on improving, and what you already have down.

If you have any health issues, it is important to speak with your healthcare provider about your workout routine. They can inform you on what exercises are best to try out or avoid.

Your Personalized Exercise Habit Action Plan

Whether you are a fitness guru, new to exercising, or dislike working out, there are many ways to increase your motivation and make exercise a daily habit. By understanding the science behind forming healthy habits, creating powerful exercise cues, and eliminating distractions, you can ensure that you’re on the right track toward your exercise goals. You got this!

References:

The Mental Benefits of Outdoor Exercise: How Nature Amplifies Workout Results

With Summer quickly approaching, we will soon spend more and more time outside taking walks in the fresh air, swimming laps in pools, and playing pickleball on a sunny court. Outdoor exercise can benefit both your physical and mental health [1]. While many of us look forward to spending time outside and in nature, it is also true that some individuals feel disconnected from nature or unable to reap its benefits due to time constraints. This blog post will highlight the restorative power of outdoor exercise, all nature can do for your mental health, and the rise of “green exercise” as a holistic approach to mental wellness.

Understanding the Science: How Nature Enhances Exercise Benefits

So, why exactly is exercising in nature so beneficial? Aren’t you exercising the same muscles you would be in a gym or at home? Although you can mostly do the same exercises indoors and outdoors, outdoor exercises in a natural environment, or “green exercise,” engage your senses simultaneously [2], providing a richer experience. When you run on a treadmill in the gym, you’re likely looking at the enclosed room around you, the television on the wall, or your phone. But when you run outside in nature, you feel the warmth of the sunlight on your skin, hear the sounds of the birds chirping, and smell the grass around you. Being aware of all your senses can promote feelings of mindfulness [3], helping you calm your nervous system and stay in the present [4].

The sun also plays a large role in mood regulation. It supplies us with vitamin D, which is known to regulate and improve mood and sleep [5], both of which are important for maintaining mental wellness [6].

Studies have shown that the type of setting you exercise in also affects mental health benefits. In one study, participants who walked in nature for 90 minutes had lower levels of both rumination and neural activity seen among those with mental illnesses compared to individuals who walked in urban environments [7]. These results indicated that exercising in natural, “wild” settings was often more beneficial for mental health than exercising in urban environments [8,9], though more findings are needed to confirm this evidence.

Key Mental Benefits of Taking Your Workout Outdoors

Stress Reduction and Anxiety Relief

Being outdoors is a natural stress reliever; spending just 20 to 30 minutes in nature significantly reduces cortisol, the body’s stress hormone [10]. Not only does it reduce stress, but it also puts you in a meditative, tranquil state associated with creativity, joy, and focus [11].

Have you ever noticed how walking outdoors helps clear your mind when you’re overthinking? There is truth behind this. Study results show that a short 30-minute walk in a natural setting reduced ruminative (repetitive and negative) thinking among healthy participants [12]. So, next time you’re in a thought spiral, try taking a walk in nature!

Mood Enhancement and Depression Symptom Reduction

It’s no coincidence that spending time in the sun often makes you smile. A wealth of research attests to the connection between sunlight and serotonin [13], aiding mood regulation [14]. This also plays into why many experience Seasonal Affective Disorder (SAD), also called seasonal depression, in the Winter months when the sun sets earlier in the day [15].

Just as sunlight helps enhance your mental health, so do the sights and sounds you experience in nature. According to studies, people who listened to nature sounds, like cricket noises, performed better on cognitive tests measuring attention functioning than those who listened to urban sounds, like the sounds of a busy cafe [16]. Likewise, similar research found that individuals who looked at “awe-inducing” natural settings, like big mountains and waterfalls, had positive emotional effects and improved mood. Finally, researchers on outdoor exercise and mental illness found that participants suffering from depression reported a greater decrease in their symptoms after doing physical activity outdoors rather than indoors [17].

Cognitive Function and Mental Clarity

Along with its other benefits, being surrounded by nature also restores attention and improves focus [18]. Various studies found that after spending time in nature, participants performed better on cognitive tasks requiring sustained attention [19]. Likewise, nature helps improve memory [20] and creativity/creative problem-solving [21], making it a well-rounded variable in cognitive function.

Getting Started: Creating an Effective Outdoor Exercise Routine

Now that you know the incredible benefits of exercising outside in nature, you may wonder how to incorporate it into your fitness routine. Here are some simple steps to get you on track:

Assess local options. Are there any parks, trails, or green spaces nearby? Choose a green location that is accessible, safe, and comfortable. Remember to stay vigilant and cautious when walking and exercising alone in more remote areas.

Adapt to the weather. When you exercise outdoors, you are bound to run into weather dilemmas like rain, snow, or harsh temperatures. Remember to wear sunscreen, dress appropriately, and have an indoor backup plan for extreme weather conditions.

Create a plan. Use a calendar or agenda to plan what days/times you’ll exercise in nature. Try your best to stay consistent!

Optimizing Mental Benefits: Best Practices for Outdoor Workouts

Everyone will have different preferences for green exercise, but some general rules of thumb include:

Ideally, one should get 150 minutes of moderate aerobic exercise per week [22], or 30 minutes per weekday. However, the amount of exercise you should do per day can depend greatly on your health status, healthcare professional recommendations, and schedule.
Practicing mindfulness while exercising outdoors can help you reap the mental health benefits of green exercise more effectively [23]. While you exercise, notice each part of your body and how it feels, and engage your five senses with the world around you.
Assess whether you benefit from exercising socially or by yourself. Some individuals thrive exercising in groups, while others prefer to go solo.
Disconnect from electronics while you are exercising outdoors. This will allow you to fully engage your senses and stay mindful during your workout without distraction.

Overcoming Barriers to Outdoor Exercise

If you live in an urban area and don’t have easy access to green spaces, green exercise may be a bit more difficult. However, there are workarounds you can consider. Most urban areas have some green spaces, even if they are small. See if there are any parks or gardens nearby. If not, choose a street with decent greenery, like trees or bushes, to exercise near.

Another variable that may be a barrier to outdoor exercise is time constraints. If you are on a tight schedule, try waking up half an hour early for morning outdoor exercise. Or, you can fit exercise into your social plans. For example, if you typically go out to lunch with family or catch a movie with friends as your weekly social outings, try suggesting a group hike instead. This way, you still have time to bond with your loved ones while exercising in nature.

Specialized Applications: Outdoor Exercise for Specific Mental Health Needs

Remember, outdoor exercise will not cure a mental health condition. You must treat your condition in other ways as well, like by speaking with a professional. However, outdoor exercise may alleviate some symptoms. For those with anxiety, outdoor exercise can lower stress and help you feel calmer and at ease [24]. For those with depression, it can help boost mood and improve positive affect [25]. Finally, for those with attention deficit hyperactivity disorder (ADHD) or focus issues, exercising outdoors can help improve attention and promote mental clarity [26].

Integrating Outdoor Exercise Into Your Wellness Routine

By shifting your workout environment from indoors to outdoors in nature, you can reap the maximum physical and mental benefits of exercise. Though transitioning to an outdoor exercise routine may take some time and adjustment, the results can be well worth it. Try your new outdoor exercise routine for 30 days and see how you feel!

References:

Breaking the Stigma: Why Mental Health Matters at Every Age

Stigma, or negative beliefs, stereotypes, and/or attitudes about a certain characteristic, is one of the main reasons people don’t receive the mental health care they need and deserve [1]. Negative attitudes toward mental health that have been present for hundreds of years stop people from treating their mental health conditions or even acknowledging that conditions exist. This blog post will explain how we can collectively break the stigma surrounding mental health, as well as highlight its importance across all ages.

The Importance of Mental Health in Childhood and Adolescence

In many ways, our childhoods shape who we become in adulthood. Mental health issues are often rooted in trauma [2] and unhelpful/negative core beliefs [3] developed in childhood. Although we can change in adulthood, many may find it difficult to shake memories, unhealthy coping mechanisms, and core beliefs they developed during childhood and adolescence. Or, they may be unaware of the impact their childhood had on their mental health altogether.

When mental health issues aren’t treated during childhood, they may carry into adulthood and even get worse. Studies have shown that children who experience mental health issues often have lower life satisfaction and poorer mental and physical health as adults [4]. An array of mental health issues can occur during childhood and adolescence, but some of the most common include anxiety, depression, attention deficit hyperactivity disorder (ADHD), and eating disorders [5]. Although these disorders are not easy for the child or their caretakers to manage, they can be treated. And the earlier you intervene, the better [6]. Talking about mental health with children, looking out for signs and symptoms, and reaching out for professional help early ensures that children receive timely and effective mental health treatment.

Mental Health in Adulthood: Navigating Life’s Complexities

Although mental health issues can occur during any part of a person’s life, many tend to struggle later in life due to adult stressors and changes. Adulthood—especially emerging adulthood—tends to be a time of major transition. So many changes—to career, relationships, health, and more—are happening simultaneously during this time of life, which can feel overwhelming and stressful. Prolonged exposure to stress is linked with the development or worsening of mental health conditions like anxiety and depression [7], which can make things even harder to manage.

It is also important to note that the decisions many individuals begin to make in adulthood have a lasting impact on physical and mental health. An unbalanced diet, poor sleep, and unhealthy habits, like smoking cigarettes or using substances, have significantly negative effects on both physical and mental health [8]. Creating healthier habits that center on wellness in adulthood ensures that you take preventative measures to reduce the risk of developing potentially life-altering illnesses.

Prioritizing Mental Health in Older Adulthood and Senior Years

Mental health is important at every age, even throughout your older adulthood and senior years. You may think that you’ll have your wellness routine down by the time you’re a senior, or that issues that once bothered you won’t affect you anymore, but this is not the case for most. Seniors face a unique set of challenges that impact their mental health, like isolation and loneliness [9], grief [10], and deteriorating physical health or chronic illness [11].

Not to mention, there is a stigma surrounding mental health among older adults, pushing the narrative that struggling mentally is just a normal part of aging. Although it is common for older adults to experience mental health issues [12], mental health issues are not caused by getting older [13]. This false belief is harmful and can contribute to seniors’ lack of treatment for their mental health conditions [14].

Working past the stigma placed upon senior mental health, there are ways to manage mental health issues among this population. Because isolation and loneliness are pertinent causes of mental health issues, seniors need to stay social and regularly connect with others. This not only decreases feelings of loneliness among seniors, but it also increases cognitive flexibility and builds a strong support system they can turn to in times of need [15].

Overcoming the Stigma: A Collective Responsibility

Mental health stigma can be attributed to a lack of understanding, false information, and societal and cultural standards [16]. Lack of understanding may be due to the absence of mental health education, inaccurate depictions of mental illness in the media, and a lack of candid discussion about our mental struggles. This can lead to the spread of false information based on assumptions. Likewise, cultures and societies that view mental illness as shameful contribute to a negative narrative surrounding mental health.

To overcome the stigma surrounding mental health, we must raise awareness, increase education, and lessen the shame and embarrassment surrounding mental health issues. We can do this by having open and honest conversations among all age groups, highlighting the importance of collective support, and encouraging treatment. Communities can provide mental health resources to those in need of support, raise awareness of how common mental health issues are, and use respectful, non-stigmatizing language when speaking about mental health.

Breaking stigma doesn’t happen overnight; it’s a process that takes vulnerability and dedication. Together, though, we can work toward a future where all age groups feel empowered to take care of their mental health and reach out for support.

References:

The Power of Routine: How Daily Habits Improve Mental Health

“How we spend our days is, of course, how we spend our lives.” – Annie Dillard.

This quote holds great truth regarding our everyday routines and habits. Each day, the small actions we choose to take make up our life accomplishments, whether big or small. Routines are the framework for daily life and can greatly impact mental well-being in ways you may not expect. In this blog post, we’ll explore the connections between daily habits, routines, and improved mental health. Keep reading to learn more!

The Neurological Basis: Why Our Brains Love Routine

People are often referred to as “creatures of habit,” [1] and for good reason: habit and routine create a sense of predictability. This decreases the number of decisions you have to make on a day-to-day basis, which in turn reduces cognitive load and mental fatigue [2]. This is why most of us naturally follow a routine of some sort—we wake up, brush our teeth, eat breakfast, and get dressed around the same time each day to avoid being late or getting too caught up in a decision. Think about the opposite—waking up not knowing what you’re going to wear, when you should arrive at work, and how you should choose to get there will likely cause some stress and uncertainty. Predictable patterns and routines can reduce these feelings of anxiety and help you feel more certain that you have a general guide to how your day should play out.

The Pillars of a Mentally Healthy Routine

There’s a difference between simply having a routine and having a mentally healthy routine. A mentally healthy routine is built upon pillars of wellness, all of which require attention and time:

Consistent Sleep
Regular Nutritious Meals
Movement
Mindfulness
Relaxation

Let’s dive into each of these pillars and how you can incorporate them into your routine!

Establishing a Consistent Sleep Schedule:

A healthy, consistent sleep schedule can help you maintain your health in many ways. First, quality sleep is linked to better physical health, as it strengthens the immune system function and helps you heal from injuries or illnesses [3]. Likewise, it improves your cognitive health by supporting memory consolidation [3] and mood regulation [4]. Sleep helps us feel well-rested and ready to take on whatever life throws at us, and without it, we all struggle. Research has shown that inconsistent sleep has vast negative impacts on all aspects of your health, including mental health. For example, a study conducted by the University of Michigan’s academic medical center found that among study participants, those who regularly stayed up late and got fewer hours of sleep had higher rates of depression and negative daily mood [5]. Lack of sleep can also contribute to heightened anxiety and distress levels [6].

So, if staying up late scrolling through your phone is part of your daily routine, it’s not too late to change to a healthier routine. Try winding down about an hour before bedtime with dim lighting, a book, and a cup of uncaffeinated tea. Avoid electronics with bright screens, exercising, and caffeine right before bed, as these can keep you awake for longer [7]. If you are having trouble falling or staying asleep, speak with your doctor for support.

The Importance of Regular Mealtimes and Nutrition:

Much like sleep, consistency is key when it comes to providing your body with proper nutrients. Regularly eating balanced meals rich in nutrients can help prevent issues like heart disease, strokes, and diabetes [8]. Healthy foods also have a huge impact on your mood and energy levels—they can even decrease the risk of mental health disorders, like depression [9].

Ensure your meals are rich in nutrients by incorporating fruits, vegetables, whole grains, protein, and carbohydrates [10]. Likewise, cut down on processed foods, sugar, and salt, which can lead to poor health [11]. Reach out to your doctor for help creating a diet that fits your needs.

Incorporating Movement and Exercise:

Have you ever noticed how going for a walk clears your head and makes you feel a bit better about whatever was worrying you before? This is in part because moving your body releases endorphins, your brain’s “feel good” neurotransmitters, which improve your mood and mental health [12]. It also reduces the body’s stress hormones, putting you into a calmer state [13] where you can make more grounded and rational decisions.

It’s important to find enjoyable forms of movement that you can easily incorporate into your routine, especially if you live a busy lifestyle. Easy exercises like going on a short walk or bike ride, practicing yoga or tai chi, and taking a dip in the pool can be great ways to incorporate light exercise into your day-to-day routine.

Scheduling Time for Mindfulness and Relaxation:

Sleep shouldn’t be the only time in your day that you relax. Relaxation and mindfulness are just as important as any other activities on your to-do list, if not more important. So, work mindfulness, relaxation, and self-care into your daily routine through meditation, deep breathing, and/or yoga. Even just 15 minutes of one of these activities can positively affect your mental health [14]. Having dedicated time to unwind can also improve your focus, decrease fatigue, and reduce anger and frustration [15], which can help you feel more ready to jump back into work once your relaxation time is over.

The Ripple Effect: How Small Habits Lead to Big Changes

It may seem like there are a lot of steps to incorporate these healthy habits into your daily routine. But establishing small, consistent habits can build momentum and help you accomplish bigger things. For example, starting small with a 15-minute walk every day may lead you to run a marathon one day. Oftentimes, taking the first step is the hardest, but once you begin practicing healthy habits, it’s easier than you thought to keep them going. Likewise, a healthy habit in one area of your life can influence other areas and contribute to your happiness as a whole.

Here are some small steps you can add to your routine that may end up leading to larger changes:

Journaling for 5 minutes
Taking a 10-15 minute walk after lunch
Eating a healthy breakfast
Checking in with a loved one
Meditating for 10 minutes before bed
Cooking a new healthy recipe
Taking 5 minutes to practice a breathing exercise
Naming 3 things you are grateful for each morning
Attending a yoga class
Going to bed early

Building Your Mental Wellness Routine: Practical Tips

Start small:

Choose one or two healthy habits to slowly work into your routine. Once you feel like you’ve successfully implemented them, you can add more!

Be consistent:

Being consistent is more important than completing each habit perfectly. So, don’t worry if you had an unhealthy snack one afternoon—nobody’s perfect! Just because you strayed from a “perfect” healthy diet doesn’t mean you failed. The important thing is that you consistently strive to maintain your routines, even when there are minor slip-ups.

Be patient:

It takes time to see changes in your mental health. Don’t expect drastic improvements to occur as soon as you complete a healthy activity. Monitor your progress, but don’t rush it!

Be flexible:

Life happens, and sometimes you may need to adjust your routines because of it. This is okay. Work with whatever life throws at you, and try to meet yourself with understanding and empathy.

Track your progress:

It can be easy to overlook your progress if you’re not tracking it. Keep a journal or calendar log of all your healthy habits, and make a note of when you see improvements so you can look back on your progress later.

Overcoming Challenges and Maintaining Momentum

Many common obstacles may impact your ability to maintain your routine. Some of these barriers include a lack of time and motivation, fear of failure, or confusion about where to start. Thankfully, there are ways to address these concerns. If you are struggling to find time for new routines, try time-blocking using an agenda or calendar, or waking up a bit earlier so there’s more time to complete other tasks. If you are having trouble motivating yourself to complete healthy habits, loop in an accountability partner who can help keep you in check and even complete the habits with you. If you are afraid of failing, try to implement a mental reset where you reframe your negative thought patterns and get into a more positive headspace. Finally, if you are confused about where to start, reach out to a loved one or professional for guidance.

Embracing the Power of Daily Structure for a Healthier Mind

Changes in routine may feel daunting at first, but in the end, a healthy routine makes a healthier mind. Consistent daily habits, like getting quality sleep, eating a healthy diet, and exercising, can significantly improve your mental well-being. Start small with the habits you incorporate into your routine and see what works well with your lifestyle. Don’t feel afraid to reach out for help or support along the way. By taking these small steps, you are slowly building a life with greater mental stability, resilience, and joy—all through the power of routines.

Sources used:

5 Simple Stress Relief Techniques Backed by Science

Life is stressful, and sometimes, there’s no way to avoid the things causing it. Stress, or our natural response to overwhelming situations [1], can feel like a burden when it piles on top of work, family, and personal responsibilities. However, this doesn’t mean there’s nothing you can do to alleviate some of its impacts on your mental and physical health. Having stress relief techniques in your back pocket can be extremely helpful for improving your well-being. In this blog post, we will dive into 5 simple stress relief techniques backed by scientific evidence. Try them out and see if they work for you!

How Simple Tricks Help Your Body

When something overwhelming happens, our bodies automatically have a stress response. This is known as the “fight or flight” reaction, and is a survival instinct that prepares your body to either face the stressor head-on, or run away from it [2]. This response is like your body’s alarm system—it alerts you when something may be dangerous, and signals you to act fast to stay safe. For instance, if you randomly encountered a bear on your walk home, your “fight or flight” response would alert you to quickly decide to stand your ground or run away from the threat. Most of the time, you deal with less dangerous daily stressors than encountering a wild animal, but your stress response alerts you all the same. When this happens, your body gears up to take action by breathing faster, increasing your heart rate, dilating your pupils, and heightening your alertness [3].

Although your body’s natural stress response is designed to keep you safe, prolonged exposure to stress can take a toll on your mental and physical health, ultimately leading to health problems [4]. Many years of research have attested to chronic stress—or stress that lasts a long period—contributing to health issues like high blood pressure and a weakened immune system, as well as susceptibility to stroke, heart attack, and other medical emergencies [5].

If hearing about these long-term effects stresses you out even more, fear not—there are methods you can use to decrease your stress levels. Some methods take more work, but many are simple and can be mastered with some practice. Keep reading to learn more!

Stress Relief Techniques: Feel Less Stressed

Before we jump into the stress-relief techniques themselves, it’s first important to acknowledge the root of your stress. One of the best ways to do this is to seek support from a professional. By visiting your primary care doctor, a mental health specialist, and/or a therapist, you can start to dig deep into your mental health and discover the potential root cause of your stress. Nowadays, there are options to attend these consultations virtually, which alleviates the stress of having to travel to an in-person appointment, find a babysitter for the kids, or navigate an unfamiliar location [6].

For many individuals, chronic conditions cause a great deal of stress [7]. The physical pain, financial issues, and unpredictability of their condition may leave them feeling stressed out and powerless. This can be extremely difficult to deal with alone, which is why chronic disease management check-ins are especially important for these individuals.

Focus on Your Breathing:

Deep breathing techniques can work wonders for reducing your stress levels and returning your body to a calm state. Deep breathing activates the body’s parasympathetic nervous system, which is responsible for regulating your body and keeping it calm and restful [8].

Deep breathing may seem self-explanatory, but there are some specific breathing patterns and techniques you can use to calm your body. A useful breathing technique is called “Boxed Breathing” [9]. To practice this, start by sitting comfortably or lying down with your arms by your side. Close your eyes and try to release any tension in your body. Breath in slowly through your nose while counting 4 seconds. Hold your breath for another 4 seconds. Then, slowly breathe out through your mouth for 4 seconds. Pause for another 4 seconds, and then repeat the process as many times as you wish. You’ll find that this helps your body and mind relax [10].

Relax your muscles

Progressive muscle relaxation works to reduce stress and anxiety by tensing and then releasing tension from a muscle to relax the body [11]. This allows you to focus on each muscle in your body and relax it, promoting a sense of calm throughout the body and mind. To do this, direct your attention to the areas of your body that feel tense, one at a time. This may be your furrowed forehead, clenched jaw, or sore shoulders. Squeeze and tense the muscles in your chosen part for 15 seconds, then release for 30 seconds [12]. Continue to release the tension as much as possible, and recognize how relaxed this part feels. Then, move on to a different part.

Meditate [13]

Meditation certainly takes practice, but once you get the hang of it, it can reduce stress drastically. Meditation helps alleviate stress by promoting a state of inner peace and mindfulness. Although some stress occurs when there is an immediate danger in front of us, a lot of stress also occurs when we worry about the future or the unknown. Mindfulness helps reduce this by forcing us to focus solely on the present moment. This can especially help if you feel overwhelmed or unsure about the future.

Guided meditations may be helpful for beginners. These meditations are led by someone, like a teacher, who directs you to focus on what’s around you. They may ask you to hone in on your senses—what you can see, hear, smell, touch, or taste. They may also ask you to picture a calm and serene location, and imagine you’re there. With practice, you can try to meditate and get into this state of calm on your own.

Get Active and Exercise

Exercise is an incredible way to keep your mind and body healthy and happy. Exercise works as a stress reliever because it increases chemicals in your brain called “beta-endorphins,” which are known to heighten positive feelings and decrease feelings of pain [14]. Even the lightest exercises, like taking a casual walk around your neighborhood, can benefit your mental health.

If you are not used to exercising regularly, take things slow at first—try simple, low-impact exercises like walking, jogging, riding a bike, yoga, or tai chi for 15-30 minutes a day [15]. Once you’ve found your footing, you can work your way up to other forms of exercise, if you’d like! Remember, the goal is to integrate movement into your everyday routine to help relieve stress.

If you have any health conditions that may affect your ability to do certain exercises, speak with your doctor before creating an exercise routine. They can recommend exercises that will work well for you.

Laughter

Believe it or not, an action as simple as laughing can reduce the physical effects of stress. When you laugh, you increase your heart rate and then decrease it, causing an all-natural form of stress relief [16]. It can also stimulate your body’s circulation and relax its muscles, helping you feel less tense—a physical symptom often seen in individuals with high stress levels [17]. Finally, laughter helps your brain release more feel-good endorphins, which can make you feel more positive and relaxed [18]. What makes you laugh? Is it your family, pet, or favorite television show? Whatever it may be, try to work more of it into your daily routine!

Making Stress Relief a Part of Your Day

Consistency is key when it comes to practicing stress relief. It’s best to practice stress relief techniques a little bit each day, instead of waiting for an intense stressful situation to occur. Remember, everyone is different, so something that may work to relieve the stress of someone else may not work the best for you. Try out the techniques above and see which works well for you and fits into your lifestyle. Once you start regularly incorporating these techniques into your habit, you’ll find that they become a natural part of your day!

Conclusion

Even the simplest of techniques, like breathing, taking a walk, and laughing, can do wonders for stress relief. If you find yourself struggling with stress and anxiety, try these techniques out and see how you feel after incorporating them into your daily routine. And if you’d like extra support, we are here to support you through every step of your stress-relief journey.

Resources Used: