#healthyhabits Archives - Four Columns of a Balanced Life

Tiny Habits

admin — Mon, 12 Jun 2023 15:45:32 +0000

Tiny Habits, Massive Results is a phrase that emphasizes the power of making small, consistent changes in our habits to achieve significant and long-lasting results. The concept was popularized by Stanford behavior scientist Dr. BJ Fogg, who developed the Tiny Habits® method.

The premise behind this approach is that by focusing on small, manageable actions and integrating them into our daily routines, we can create lasting positive changes. The key is to start with tiny habits that are easy to do and require minimal effort. By doing so, we bypass the resistance and overwhelm often associated with larger changes.

The principles of Tiny Habits are to anchor the habit, start small, celebrate success, and build momentum.

Anchor the habit

Associate the new habit with an existing routine or action. For example, if you want to start flossing your teeth regularly, you can anchor it to brushing your teeth.

Start small

Break down the habit into its smallest possible version. Instead of committing to flossing all your teeth, start with flossing just one tooth. This makes it easier to initiate the habit.

Celebrate success

After completing the tiny habit, celebrate and reinforce the positive behavior. This can be as simple as saying “I did it!” or giving yourself a small reward. The celebration helps to reinforce the habit and make it more automatic over time.

Build momentum

Once the tiny habit becomes automatic, gradually increase its scope or intensity. For example, you can expand from flossing one tooth to flossing a whole section of your mouth.

The idea is that these small habits create a positive domino effect. As you successfully integrate one tiny habit into your routine, it becomes easier to add more tiny habits over time. Eventually, these small changes accumulate and lead to significant results in the long run.

By focusing on tiny habits, you make positive behavior changes more accessible and sustainable. The key is consistency and patience. Over time, these small steps can lead to massive results in various areas of life, such as health, productivity, personal development, and more.

I interviewed Jaishree Nenwani in 2020 on happiness. She has written a new book Tiny Habits Massive Results. I catch up with her and talk to her about the book.

Welcome back, Jaishree, what is new and exciting in your life since our last interview?

Hi Jerry, Thank you for having me again on your amazing blog. I just love reading your posts.

Life has been quite happening in the past few years. My blog GetSetHappy has gained good traction over these years (Thankfully! I am so grateful to the universe and my readers for their support).

I also published my first paperback book Tiny Habits Massive Results, which is like achieving a milestone for me.

**Talk to me about your book Tiny Habits Massive Results.**

No one in the world is untouched by problems, I am no different. Several years back I faced a serious health issue (a sort of spinal cord disorder) that forced me to leave my corporate job and sit at home. That was a turning point in my life. I was at a zero level in all areas of my life- Health, career, money, relationships. But as it is said- every obstacle brings a new opportunity- it gives us a chance to look at life from a different perspective. This made me take a pause and look at life from a different angle.

Tiny Habits Massive Results’ is a nutshell of my journey. The book primarily talks about certain habits that helped me overcome the major challenges of my life (health, being the most prominent of all, though I am still recovering). I have penned down those 7 (plus a pro habit) habits in the book. I have also discussed how one can adapt and sustain those habits for improving their life in all aspects.

Is this your first book? How was the process?

Yes! This is my first paperback book. Though I wrote a few small eBooks before this one, I am not really counting those.

The process of writing wasn’t too difficult, as I am a blogger and most importantly I enjoy writing. But the publishing part was a bit straining. Initially, I had no one to guide me. I didn’t know any publisher, and with so many of them offering a variety of additional services, it was so confusing for me to decide which one to choose. But as we say – Just start somewhere and you will find the way. Slowly and steadily things become smoother and the whole process becomes easier. But overall, I enjoyed the entire experience.

Do you find writing cathartic?

Absolutely! 200%. In my book, one of the habits that I have mentioned is- Journaling ( a form of writing). When you write (in a journal or computer or even a blog) you are letting the extra baggage out of your mind. This is like an emotional release – it’s therapeutic. So, writing has helped me a lot to process my emotions, let go of what doesn’t serve me anymore, and release the negative thoughts that I have been holding for a long time.

You have a blog, and are an author, what is next on the horizon?

Ahh. I had never thought I would start a blog. I had never thought I would publish a book, So as of now I don’t have any plans. I would let life unfold itself.

The post Tiny Habits appeared first on Four Columns of a Balanced Life.

11 Habits that will transform and empower you

admin — Sun, 01 Jan 2023 15:44:14 +0000

I have listed habits that will transform and empower you in the new year.

To empower someone, Collins English Dictionary defines to give them the means to achieve something, for example, to become more successful or stronger. Cambridge Dictionary defines empowering someone to become confident and has control of their lives. The ability to make decisions for oneself, and to have the knowledge and confidence means to be empowered as per Merriam-Webster. All three dictionaries define transform means to convert our character and condition.

The habits I am going to list here will transform you and empower you to take control of your life. It will allow you to be confident and respected in your community. These habits will allow you to thrive and take responsibility for your life.

Be an Early Riser and it Will Transform Your Life

Biologist Christoph Randler’s research shows that those ‘whose performance peaks in the morning are better positioned for career success.’ When you get up at a certain time say 6:30 AM, you will also fall asleep at a certain time say 10:00 PM. Once you have set this schedule in the new year, your mood, productivity, and energy are enhanced.

The habit of being an early riser will transform and empower you by having more time for yourself, getting a good night’s sleep, and experiencing all the cycles of sleep, beautiful skin, maximizing productivity, better mental health, and time management.

Exercise, Meditate, and Listening to Calming Music Will Empower You

There is a reason I have listed the three together. I am being practical here. I cannot expect you to exercise and meditate daily in the morning. So try one of the above.

Regular exercise is good for you. Exercise releases feel-good endorphins and other natural brain chemicals. The morning is the conclusive time to energize your muscles through, weights, stretching, cardio, or walking.

The Mayo Clinic states that meditation gives you a sense of tranquility that is good for your physical, and mental health and emotional well-being.

The John Hopkins Institute states that listening to music exercises the brain and reduces blood pressure, anxiety and pain.

Research has shown that listening to music can reduce anxiety, blood pressure, and pain as well as improve sleep quality, mood, mental alertness, and memory.

The habits of exercising, meditating, and listening to music regularly will empower and transform you and result in better health, sleep, and mental alertness.

Have a Hearty Breakfast

A healthy breakfast restocks glucose that increases alertness, energy, and nutrients in your body. Try porridge, wholegrain cereal, nuts, fresh fruits, wholemeal, baked beans, eggs, tomatoes, spinach, mushrooms, avocado, smoothies, and natural yogurt. The above gives you a balance of fiber, minerals, vitamins, fats, proteins, and carbs.

The habit of having a healthy breakfast daily will transform you to eat clean and empower you with energy, mental alertness and prepare you for the day ahead.

Check your emails, Read up on Your Industry

Stop looking at your smartphone first thing in the morning. Get up early, exercise, meditate, have a healthy breakfast and now look at your emails. Read up on what is happening in your industry. Watch a motivational video to prepare you for the day. This will transform and empower you to get ready for the day and give you the power of how you want to feel. Do not focus on social media to validate yourself.

Write down what you are grateful for in order to be transformed

The Oxford Dictionary defines gratitude as the quality of being thankful; readiness to show appreciation for and to return kindness. It is derived from the Latin word gratia which stands for gratefulness, grace, or graciousness. When a human being receives something whether tangible or intangible and shows a thankful appreciation, it is gratitude. The person focuses on the positive in their life. Positive thinking helps the person to connect with something bigger than themselves, to other people, nature, and God.

Thesaurus has a few synonyms for gratitude and a whole subset of words and meanings attached to it. The synonyms are thankfulness, gratefulness, tribute, acknowledgment, appreciation, benediction, and recognition for the good in their life.

Do you want an abundance of physical, mental, and social bliss? How about feeling optimistic, happy, and feeling connected even during challenging times? I am sure you want better sleep, self-esteem, high energy, a stronger immune system, better emotional intelligence, and build a capacity to forgive. The habit of gratitude will empower and transform you with the above benefits.

Avoid negativity, be around positive people

Be around positive people. Remember I did not say, perfect people. It is essential to surround yourself with positive people because this habit will empower and transfer you to lasting success. Positive people are the catalyst to encourage you to become better and to deal with your daily challenges.

Positive people are in touch with reality. Positive people have your best interest at heart and want you to become better daily. This daily encouragement allows you to achieve your goals. You feel better about yourself and are full of energy.

Positive people are like honey. Everyone is drawn to them. Set yourself up for success. Surround yourself with positive people and become empowered and transform yourself to become a successful person.

Self-care is empowering and can transform you

What is self-care? Self-care is the intentional and concerned process of taking care of and improving your mental, emotional, physical, financial, and spiritual health with a balanced lifestyle. Self-care is taking care of yourself and it is very important. Self-care means taking good care of yourself. It is also about being kind to yourself and practicing self-compassion. However, not everything like drugs, alcohol, over-eating, or risk-taking that feels good is self-care. There is a big difference between self-care and unhealthy coping mechanisms. Self-care is good for you and has long-term benefits for the mind and the body.

The moment we align our goals, values, and ethos with our job, friends, charitable giving, and the various organizations that we are part of, cognitive dissonance disappears. We are happy. We live purpose-driven life. Everything makes sense.

Allow time for your body and brain to recharge. Reward yourself by relaxing, going for a massage, visiting a spa, or going for a swim and this will empower and transform you.

Have a few close and trusted friends

Close and trusted friends are good for your mental, physical, financial and spiritual health. Loyal and trusted friends can be there for you during the good and the challenging times. Mayo Institute’s research shows that friends do not make you feel lonely, reduce stress, and boost your self-confidence. Research shows that having a social network and close friends leads to living a healthy and meaningful life.

Friends who you share a bond with and can be trusted empower you with a sense of belonging and transform you.

Volunteering is guaranteed to transform you

The London School of Economics investigated the link between happiness and volunteering and concluded that the more Americans volunteered increased their level of happiness.

Volunteering empowers you by connecting to other people, improves your social skills, increases your confidence, and makes you feel better as you are making a difference in the community.

Sleep is very important

Sleep at least 8 hrs a day to optimize your physical health and the health of your brain. Your respiratory, circulatory, heart, and metabolism all depend on the amount of sleep.

Good sleep will keep you energized during the day.

Give to charity

When you help someone, it empowers you, you feel joyful, happier, and satisfied. If you are passionate about a cause, donate to it and make a difference. The biggest challenges facing us are being solved by charities, NGOs, and not-for-profit organizations. Dunn and Norton explore in their book Happy Money: The Science of Happier Spending, that the way you spend your money impacts your happiness much more than how much money you have or make.

Their research shows that the more you pursue money, the more you have no time for your health, eating properly, exercise, social interaction, and relationships.

Go ahead and develop some of the habits listed above. These habits will empower and transform you forever.

The post 11 Habits that will transform and empower you appeared first on Four Columns of a Balanced Life.

4 Strategies to Achieve Your Health Goals

admin — Sat, 01 Jan 2022 05:00:27 +0000

January is here, which means you’ve likely set a New Years’ resolution! for your health goals. It is important to have holistic goals, where you in are sync emotionally, spiritually, mentally, psychologically, and financially.

2020 and 2021 were not easy. However, I am going to leave you with this

“I wish it need not have happened in my time,” said Frodo.

“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.”

J.R.R. Tolkien – The Fellowship of The Ring

Mallory Aldred is a Registered Holistic Nutritionist who provides an individually tailored, non-diet approach to whole-body wellness where she offers a variety of programs centered around real-time education, teamwork, and accountability. She gives a few helpful strategies to stick to your 2022 health objectives and goals.

Is one of your health goals to lose weight?

Is one of your health goals to start packing your lunches?

How about becoming more active?

If so, well done! Here are a few helpful strategies I provide my nutrition clients that may help you stick to your 2020 health goals:

Start small and realistic. Oftentimes, we set goals that are extremely overwhelming which can make it difficult to get started. Instead of promising yourself, you’ll lose 50 pounds this year, focus on dropping 5 pounds for the month of February.

Find an accountability buddy. Having support, whether it be a friend, family member, or professional coach can be super motivating. Aim for daily or weekly check-ins to keep yourself on track. It’s important to ask for help as many of us are unable to get to where we want on our own.

Create space for setbacks. It’s unrealistic to think you’ll go from A to Z overnight. View setbacks as progress towards achieving your goals and use them as motivation rather than defeat. Your “failures” are simply providing you information about what works and what doesn’t.

Finally, don’t expect a quick fix. We are all built differently and have our own unique timelines. Comparing yourself to others can often cause unnecessary disappointment. Be patient, gentle to yourself, and never give up.

If you are looking for professional health and wellness support, you can contact her at malloryaldred@gmail.com

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