What are Tiny Habits?

Habits that develop over time in small bytes are a great way to build your day-to-day routine. Don't think of it as a to-do list, but little things you do each day to motivate and transform your thinking and physical health.

The successful and wise focus on their tinyhabits until they are second nature. Over time you will too!

The first 5 Tiny Habits are best done first thing in the morning:

1. Walk daily for 30 minutes. NO PHONES

Not only does walking outside get your body moving, but it also jump-starts your vital organs and your brain, and yes, in that order. The stomach becomes active and alerts your brain. Walking for 30 minutes resets your circadian rhythms. Believe it or not, it helps you have a better nights sleep.

Walking in a pleasant environment, particularly under trees, clears the mind to set you up for the day. It will make you think more positively.

If you walk by yourself, think of it as a walking meditation. Focus your attention on your walking and then your surroundings. Look up at the sky!

2. One minute cold shower.

Don't worry; you can spend the next 2 minutes in a nice hot shower!

Cold showers improve circulation, are good for your hair and skin, and lift your mood. Yes, really!

What happens if you have a cold shower?

The cold also stimulates your body to take deeper breaths, waking your body up and inducing a higher state of alertness. Daily practice will also reduce stress levels and boost your immune system.

If you have yet to gain experience with cold showers, start with a regular shower and finish the last 30 seconds cold.You quickly notice that you can tolerate the cold more and more.

3. Dress for success!

How you dress can influence how you feel about yourself. It may seem old fashion, but it does work!

Whether you don a tracksuit or more suitable clothes for class or your job, looking tidy and well-groomed can boost positive feelings about yourself and let others know you are no slouch.

4. Read and exercise your brain.

Yes, I mean a book, something you can enjoy - Fiction or non-fiction. Sure it's hard when you are studying. Studying often means you are just trying to memorise a bunch of facts, but focusing on reading 8-10 pages a day can stimulate your brain into lateral thinking and help the studying too!

Take some notes and then see how this can influence the next tiny habit (below).

5. Brainstorm an ideas list.

Train your brain to use 5-10 minutes a day to jot down your thoughts and ideas. It's easier to come up with ideas in bulk when your mind is already in a brainstorming mindset.

It will improve your creativity and improve your writing.

It will also improve your memory. Writing down ideas and thoughts helps us remember them better and increase our attention. Writing brings the information to the forefront and triggers your brain to pay close attention. Writing down your ideas has fascinating neurological effects.

Morning or night or anytime really

6. Two to five minutes of concentration meditation.

What is the difference between concentration mediation and meditation?

Concentration requires control and self-awareness, while meditation requires continued awareness. Combining the two is the ability to bring your attention to something specific without allowing yourself to be distracted.

It will train your brain to focus. Concentration becomes a meditation as this focus becomes steady, and the mind is no longer distracted by other thoughts.

At night

7. Journal for 10 minutes.

Write down the challenges and frustrations of the day or in general.

Getting them out of your head and onto paper can be highly cathartic and help you find solutions and breakthroughs.

8. Tidy room, tidy mind.

A messy room or home can represent a disorganised mental state.

Clutter can be irritating and not helpful, especially when you can find something.

Having a decluttered, tidy space is like dressing well. It is one of the most powerful habits you can build. It actually frees up time, mental space and energy levels.

Why clutter is bad for your brain?

Research shows disorganisation and clutter have a cumulative effect on our brains.

As our brains like order, the constant visual reminders of the mess around us drains our brain!

In 2011, neuroscience researchers found that the visual distraction of clutter increased cognitive overload and reduced working memory. Tidying up helps focus!

• Clutter and mess increase anxiety. Less clutter directly impacts our visual field, which reduces stress
• A clean room or home improves sleep.
• A clean room or home can increase productivity.
• You're less likely to procrastinate.

9. Two minutes of belly breathing.

Belly breathing is something we do naturally as kids but lose as adults most from stress and even the practice of "sucking in" the stomach for a trimmer waistline.

Encouraging full oxygen exchange slows the heartbeat and can lower or stabilise blood pressure.

It's a great way to unwind and reduces anxiety. If practised at night, it will help you relax into sleep.

Harvard Health Publishing has more information and outlines how to do it. ( https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing)

• Lie on your back on a flat surface (or in bed) with your knees bent. You can use a pillow under your head and your knees for support, if that's more comfortable.
• Place one hand on your upper chest and the other on your belly, just below your rib cage.
• Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise.
• Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips. The hand on your belly should move down to its original position.

You can also practice this sitting in a chair, with your knees bent, and your shoulders, head, and neck relaxed. Practice for five to 10 minutes.