We all want to be better. We all want to be the best versions of ourselves. However, the reality is that working to improve yourself every day can be difficult, especially when it seems as though you can barely get through your day as it currently is. For some people, the 24 hours allotted to us in a day seems insufficient, and they would dearly love to have at least six more hours.
Thus, making significant changes like attempting to start a new workout regime, or diet, or a new project like setting up a home business will often be met with resistance, failure, and disappointment. These are massive changes that you hope to enact, but if you do not operate in agreement with working principles, it will be near impossible to make them happen.
The good news is that small changes can make a significant impact, and by starting with tiny improvements, we can create a snowball effect and eventually achieve our bigger goals. In this blog post, we discuss 11 minor modifications you can make to yourself right now that will yield remarkable results in record time.
How to improve yourself every day
Improving yourself every day is a cyclical process – or a spiral, if you will. As you get better at one thing or stage, it behooves you to set out to get better at another thing, or a new stage. The following tips will help you to improve yourself, move closer to your goals every day:
Make your bed every morning
Making your bed in the morning might seem small, insignificant, and frankly unnecessary, but it can significantly impact your day. You start the day with a sense of accomplishment and order when you make your bed. It sets the tone for the rest of the day and helps you feel more organized and in control. Plus, returning to a tidy bed in the evening can help you unwind and sleep better. Making your bed can be a small but powerful way to improve your overall sense of well-being.
Wake up at least ten minutes earlier
Waking up ten minutes earlier might not seem like a lot, but it can give you a head start on your day. It can provide you with time to enjoy a cup of coffee, do some light exercise, or even enjoy a few quiet moments before the hustle and bustle of the day begin. Starting your day off on the right foot can help you feel more energized and focused throughout the day. However, if waking up earlier seems too much to handle, you can try blocking out the first ten minutes after you wake up. Doing this not only helps you set the right tone for your day but also enables you to build great habits. Additionally, you can start working towards increasing the duration as you get used to it.
Take Omega-3 fatty acids
Omega-3 fatty acids are essential for brain function, heart health, and overall well-being. Incorporating omega-3s into your diet can help improve your mood, boost your immunity, and reduce inflammation. In addition, omega-3s are vital for brain health and can help improve memory, focus, and overall cognitive function. They can be found in foods like salmon, walnuts, and flaxseeds or in supplement form. Sources of omega-3 fatty acids in Nigeria include:
- Fish such as mackerel, salmon, sardines, and catfish.
- Crayfish
- Meals that contain nuts and seeds, such as peanuts, almonds, and pumpkin seeds
- Vegetables such as spinach, broccoli, and kale
Meditate for five minutes
Meditation is a great way to improve mindfulness, focus, and relaxation. Five minutes daily can make a big difference, but I recommend trying for fifteen minutes. It can help reduce stress, improve sleep, and increase self-awareness. Meditation can also be a great way to improve emotional regulation and reduce symptoms of anxiety and depression.
Drink more water
Drinking enough water is crucial for overall health and well-being. Staying hydrated can help boost energy levels, improve digestion, and promote weight loss. Experts recommend you aim for at least eight glasses of water daily or three litres. In addition, you can add lemon or other natural flavours to your water to make it more enjoyable.
Dress for success
The way we present ourselves can have a significant impact on our confidence and how others perceive us. Making a small change to your appearance, like investing in a new outfit or grooming routine, can help boost self-esteem and improve your overall image. When you look good, you feel good, and that can translate to improved performance at work or in other areas of life.
This is particularly essential in this post-COVID-19 era, where remote work has almost become mainstream, and many people work from home. It can be too easy to wake up in the morning (or noon), grab a cup of coffee and breakfast (or brunch), and set up your computer for work – all in your PJs. However, it is beneficial to you to put in the effort to groom yourself – take your bath, slather cream on your body, put on your favourite or regular fragrance, and pick out a clean and professional-looking outfit – before you settle in for work.
Doing these signals the brain that you are ready to get down to business – even if that business is sitting at your computer for the next four hours.
Improve yourself every day through nasal breathing
When my research into this topic turned up this tip, it initially made no sense to me. I mean, I already breathe through my nose, so why should I make a conscious effort to do so? However, breathing through your nose can have numerous benefits for your respiratory health and overall well-being. It helps filter out impurities in the air, improves oxygen delivery to the body, and can even help reduce snoring and sleep apnea. Practicing nasal breathing, especially during meditation, can also help improve mindfulness and reduce symptoms of anxiety and stress.
Floss your teeth
Flossing your teeth is a small habit that can significantly impact your oral health. The simple act of flossing removes food particles and plaque that can get stuck in between your teeth and along the gum line. This helps to prevent gum disease, tooth decay, and bad breath.
In addition to improving your oral health, flossing has also been linked to a reduced risk of other health problems. Research suggests that regular flossing may help reduce the risk of heart disease by preventing plaque buildup in the arteries. Flossing has also been shown to help lower the risk of certain types of cancer, such as oral cancer.
Flossing is easy to incorporate into your daily routine and doesn’t take long. Simply grab a piece of dental floss, wrap it around your fingers, and gently guide it between each tooth, making sure to clean along the gum line. It’s best to floss at least once daily, preferably before brushing your teeth. Regular flossing allows you to enjoy a brighter, healthier smile and potentially reduces your risk of other health problems.
Practice Gratitude
Incorporating gratitude into your daily routine can benefit your mental health and overall well-being. For example, being grateful for the seemingly little things around me makes me happier and more settled. It keeps me centred, and helps me manage my emotions better.
What’s more? Because I am happier, I am more engaging with people and more fun to be around. Therefore, if you are someone like I used to be, who chronically saw the glass as half-full and was a pro at finding fault with everything, practicing gratitude is a great way to break that bad habit. Take a few minutes each day to reflect on the things you are thankful for in your life. You will be surprised at how many things are actually going well in your life.
Exercise for 30 minutes
Regular exercise has numerous benefits for both physical and mental health. For example, it can help to improve cardiovascular health, strengthen muscles and bones, boost immune function, and reduce the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer. In addition, exercise has also been shown to positively affect mental health, reduce stress and anxiety, improve mood, and promote better sleep quality.
Consistency is one of the most important things to remember regarding exercise. Making it a regular part of your routine is vital to reap the benefits of exercise. Aim for at least 30 minutes of moderate-intensity exercise each day. This could include brisk walking, cycling, swimming, or any other form of aerobic exercise that gets your heart rate up and your body moving. The 30-minute guideline is based on recommendations from various health organizations, including the World Health Organization and the American Heart Association. However, it is essential to note that any amount of physical activity is better than none, and even small increases in activity can positively affect health.
In addition to aerobic exercise, it is also important to incorporate strength training and flexibility exercises into your routine. Strength training can help to build muscle mass and increase bone density, while flexibility exercises can improve range of motion and reduce the risk of injury. Regular exercise is integral to a healthy lifestyle and can benefit physical and mental health. Aim for at least 30 minutes of moderate-intensity exercise each day. Mix your routine with different activities to keep things exciting and challenging.
Furthermore, being increasingly active has been shown to positively affect libido and sexual function in both men and women. This is because exercise can help to increase blood flow throughout the body, including to the genital area, which can improve sexual arousal and function. It can also help to increase levels of testosterone and other sex hormones, which can have a positive impact on libido and sexual performance. In addition, exercise can have positive effects on mental health, reducing stress and anxiety and boosting mood and self-confidence. These benefits can also translate to improved sexual function and satisfaction.
Spend time with loved ones
Building and maintaining meaningful relationships with friends and family can significantly impact happiness and well-being. Make time for regular social interactions, whether it’s through phone calls, video chats, or in-person visits. To make the most of your time with loved ones, consider trying these activities:
- Plan a family game night or movie night.
- Take a walk or hike together.
- Cook a meal together.
- Schedule a regular video chat or phone call.
- Start a book club or join a group activity together.
- Plan a vacation or weekend getaway.
Remember, making time for the people who matter most is essential. Building and maintaining solid relationships take effort, but the rewards are well worth it.
Improve yourself every day: It’s a marathon, not a sprint
Change doesn’t happen overnight. But by consistently implementing these small changes, you can gradually improve yourself and work towards becoming the best version of yourself. Trying to make massive changes simultaneously can be overwhelming and may lead to disappointment and failure. But by starting small, you can create a positive and sustainable impact on your life. Start with these eleven tiny improvements, and see how they add up to a better you! So, which of them will you be starting with? Let me know in the comments section!
Would you like to get a deeper understanding of how these tips will help you improve yourself every day, and the principle behind it? Then get my book, “Kazenize: A practical guide to achieving big changes with small actions.” I wrote it to help people like you, who are intentional about self-improvement, to achieve their goals using the principle of Kaizen. So whether you’re looking to boost your health, relationships, career, or any other area of your life, Kaizenize is the perfect tool to help you get there. You can find Kaizenize on Amazon in Kindle and paperback formats or purchase directly from my website with just a few clicks.
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