young girlfriends running at stadium

The idea that you need to work harder than everyone else to be successful is becoming obsolete. Work ethic is still important, but people are already working as hard as they can. To be successful in the future, you need to be efficient. This means doing less and getting more in return. It is a mindset that needs to be practiced. You have to keep asking yourself how you can be more efficient until it becomes a part of your life.

What types of inquiries do we consider when discussing efficiency?

  • How can we lose fat with exercises that take up the least of our time?
  • How can we boost our productivity with the simplest of habits?
  • How can we become the smartest version of ourselves even if we don’t have hours and hours to read?
  • How can we learn to control our emotions with simple daily rituals?

In this piece, I’m presenting 20 micro-habits that can help to improve your physical and mental health, productivity, and creativity. You don’t need to try and fit all of them into your lifestyle at once, just choose 4 and focus on those until they become part of your routine. Are you ready to get started? Let’s go!

The 15 micro-habits that can save you 30+ hours each week:

1. Receive sunshine immediately upon rising

lady in beach silhouette during daytime photography
Photo by Jill Wellington on

It may not be your first impulse to go out to the balcony in the morning, but it could be beneficial. It’s not just for the Vitamin D – it will assist in resetting your circadian rhythm. This is regulated by two hormones, melatonin and cortisol.

To fall asleep effectively, cortisol levels must be low and melatonin high. If you don’t receive sunlight soon after waking, cortisol levels may not drop in time for bed, making it difficult to sleep.

By getting direct sunlight in the morning, cortisol levels should peak earlier in the day and decrease by nighttime, allowing for better sleep.

2. Take a class on stoicism

woman holding microphone standing in front of crowd
Photo by ICSA on

After becoming a writer, I found out a lot about Stoicism. Surprisingly, when I asked my friends, many were unfamiliar with it. It’s a shame because Stoicism is an amazing philosophy that still has a lot of relevance in today’s world. It has the potential to make life easier, yet the texts of Stoicism can be difficult to comprehend. For this reason, I think everyone should get a physical copy of The Daily Stoic, written by Ryan Holiday, which is made up of 366 brief lessons that can be read in less than a minute each, meant for one day of the year.

3. Read your purpose out loud

Ben Greenfield, an authority on longevity who has successfully reversed his age by 17 years, emphasizes that the primary factor for a successful and longer life is having a purpose.

Though we may already be aware of this concept, Ben stresses that it is crucial to have a specific and written-down statement that outlines your purpose, and to read it every day.

His purpose is to help individuals experience more exciting, joyful and rewarding lives. What is yours? Take the time to write it down, and read it every morning. This will drive you to work towards your ambitions and lead a more meaningful life.

4. Reassurance

I recently watched a video from The School of Life called “What Everyone Wants,” and I found out that we all want reassurance. Everyone has something that they are struggling with, and even billionaires like Elon Musk have anxieties about things.

To combat that, we need to tell ourselves that everything will be okay. I have been doing this for a while now, and it has helped lower my anxiousness and allowed me to live a happier life. I hope this advice helps you too.

5. Contemplate the impermanence of your sensory pleasures

Once I began to write, I studied Buddhism extensively and composed a piece about the five obstructions that Buddha says each monk must conquer. The principal of these challenges were sensory delights. Everyone has certain sensory diversions that impede us from meeting our objectives.

For the majority of us, it’s sweet sustenance and marathon TV-watching. We can’t oppose tasty nourishment, so we don’t have the option to get more fit. Also, Netflix has never been more successful at keeping us from getting down to business. It’s alright to appreciate these. Be that as it may, when we overindulge, it turns into an issue.

Consequently, every morning, attempt to set aside some effort to be mindful of your particular sensory diversions and attempt to contemplate their impermanence. Remind yourself how the delight endures for such a brief timeframe however has the capacity to do so much damage in the long haul.

6. Brush with non-dominant hand

As I aspire to be a neurologist someday, I have read numerous books and articles by renowned neurologists. It was suggested that neurologists should exercise their weaker hands to perfect their motor skills and help form neural networks in the brain. Although it is not necessary to do every activity with your non-dominant hand, brushing your teeth is a great place to begin. Doing this will not only improve the health of your brain but will also increase your creative aptitude in the long term.

7. Time-block

If you are unfamiliar with the concept of time-blocking, you should probably come out from under the rock you’ve been living under. Developed by Cal Newport, time-blocking is a simple time management tactic that requires just a minute of your time, yet provides much more clarity when it comes to organizing your day. Break down your day into 30-minute segments (or 5-minute blocks if you’re Elon Musk) and assign tasks to each one. This will help reduce the need to make decisions in the moment, and also assist with conquering proc

8. Dip head in cold water

I understand you don’t enjoy the idea of taking cold showers, so here is an easier option. Instead of a cold shower, just put your head in a bucket of cold water.

The blood-brain barrier of your brain can weaken with age, which allows dangerous substances to get in and beneficial ones to get out.

To prevent this, Ben Greenfield suggests immersing your head in cold water, so if you would prefer not to take a cold shower, this would be a great alternative.

9. Do 1 Min of pre-meal exercise

By following Ben Greenfield’s advice, we can increase our lifespan. The simplest way to do this is to do 1 minute of exercise, like burpees, squats, or jumping jacks, before eating a meal.

This will help regulate blood sugar after the meal. And if you take a 10 minute walk after eating, you can get the most out of the meal.

10. Eat with a smaller spoon

photography of strawberries and blueberries on bowl

People are often amazed by how powerful the human brain is, but it can also be quite easy to deceive. One way to do this is by using smaller spoons when eating.

Research has found that this can decrease the number of calories consumed because it both decreases the portion size and rate of consumption. This may sound amusing, but it does work, particularly in light of the current obesity epidemic.

It would be great if we could fit into our previous clothing size from a year ago.

11. Do yoga

woman squatting on ground while raising both hands

Yoga is an excellent choice for preserving joint health. If you cannot fit a full session into your schedule, make sure to take a minute or two to focus on your back. Studies have found that back issues are incredibly common, particularly lower back pain, which is often caused by a lack of physical activity and long hours seated at a desk.

Therefore, I think it is essential that we begin to maintain our spines. Here are a few exercises. Choose one of them, practice for a couple of weeks, then move on to another, and keep repeating the process.

  • Sphinx pose
  • Locust pose
  • Child’s pose
  • Thread the needle
  • Cat and cow

12.  Awe walks

Navigating the difficulties of today’s world can be challenging. I’ve found solace in the practice of awe walks. These walks are a way to help one’s mental health by reflecting on the vastness of the universe and the realization that it’s okay not to have a perfect life.

It’s quite simple: just go outside at night, put on some music (maybe something like Coldplay), and take in the beauty of the stars in the sky with admiration.

13. Measure what you care about

My pal’s sibling is scared to step onto the scales; we’d rather stay in the dark than confront the facts.

Still, by taking measurements and gaining self-awareness, it’s easier to take steps in the right direction. So, monitor what you want to get a handle on.

To slim down, weigh yourself daily. To save time, put your screen time widget on the main screen of your device and record it in your notebook. To increase your intelligence, keep track of how many books you have read.

14. Write down one idea every day

James Atlutcher records 10 concepts on a daily basis. These can vary from article ideas, to making money, to ways to live better. For beginners, 10 may appear daunting, so start with just one. Each day, jot down a single thought (big or small) on how to lead a better life. You may even want to list ideas related to the habits you measured in the past. Here are some examples.

  • Start drinking apple cider vinegar.
  • Stop taking your phone to the washroom.
  • Start taking power naps.
  • Stop negative thinking

15. Practice self-compassion

Every day, we strive to achieve something, and while we may sometimes not succeed, it is important to not be too hard on ourselves.

Studies have shown that those who practice self-compassion are happier, so it is important to forgive ourselves before going to bed in order to have a clear conscience.

By admin