10 Small Changes You Can Make Today for Optimal Performance 46

10 Small Changes You Can Make Today for Optimal Performance - Let's Reach Success, Lidiya K

Big results start with small changes. And every little action you take right now affects your future and who you become.

That’s an important thing to keep in mind.

Often people underestimate small changes, steps, achievements or else, just because of their size. But when combined, they transform our whole life in the long-term.

Avoiding sweets just for this one meal may not seem like a big thing for you. But do it many times, and you can lose weight and fix your eating habits without even realizing.

That’s the power of incremental change.

It happens over time, it requires patience and dedication. But the winners in life stick to it instead of indulging in activities and habits that only bring instant gratification.

If you too want to make the most of that powerful law of life, but don’t know where to start, here are some examples of easy adjustments you can try today for a better you in the near future:

10 Small Changes for Big Results

  1. Write down your to-do list the night before.

That takes no more than 5 minutes but will save you so much time and worries tomorrow. Do it in the evening and you can get to work first thing in the morning and thus build momentum.

  1. Get rid of one thing you own.

Donate, give to a friend or throw away something you haven’t used in a long time. Just one thing.

Then, do it again in a few days. This way you’ll get used to the idea of eliminating stuff instead of getting more of them and will see that you feel freer without them.

You’ll also realize that you’ve been too attached to some of your belongings and that wasn’t good for your personal and spiritual growth.

  1. Floss after you brush your teeth for like 10 seconds.

how often should you floss

Do it once in the morning for a start.

You’re using a habit you’ve already developed – brushing your teeth after waking up – to build a new one. That makes it easier to achieve without feeling like you’re making a change.

In the long-term, you’ll improve your oral health, your smile will look better and healthier and you may even have to visit the dentist less often if you make it a habit to floss after each meal.

Related: How Often Should You Floss?

  1. Write down a few sentences in the morning.

Morning pages are a creative success habit that people add to their morning rituals. It serves as a therapy, journal and self-improvement technique.

But those who aren’t really into writing, especially first thing in the morning, can start super small – by just writing down a sentence or a few on a piece of paper (which ideally you will have placed next to your bed the night before).

Soon you’ll find yourself completing a whole page effortlessly. And will feel the many other benefits of morning pages like clearing your mind, becoming more productive, getting to know yourself better and expressing yourself more easily in writing and in real life. There are also health benefits to that.

Check out my book on everything you need to know about morning pages.

  1. Read one paragraph before you go to sleep.

ways to fall asleep fast

Reading is still one of the best ways to get inspired, move your brain and learn new things. Plus, it’s a great thing to do that helps you fall asleep faster.

Choose a nice book on personal development, a biography of someone you admire, or even fiction if it makes you feel good and you can read between the lines. Don’t read it online thought as it will ruin your sleep.

Start with one paragraph today if reading isn’t something you do regularly. Once you get used to it, read a few pages.

This way you’ll finish one book in no time too.

  1. Say no.

Most people do many unnecessary things daily, constantly do favors for other people and spend time with them when they don’t want to, or accept offers just because they don’t want to seem rude and offend someone.

Enough of that. It’s preventing you from doing what you should be doing and making the best use of your time. Plus, over time people start using you more and more.

So say no to something you’d usually say yes. Notice the resistance in the beginning and let go of it. Simply say no. You’ll feel like you own the other person an explanation, but you really don’t.

Doing it once will show you it’s possible and you’ll feel more comfortable doing it a second and a third time.

Soon others will respect you more, you’ll have a higher opinion of yourself and will be selective when saying yes or no.

  1. Stop and look around.

We’re always busy, or thinking about the past or planning the future. And as a result we forget to live in the present moment.

But you can become more mindful by learning to stop every now and then, to just look around and breathe deeply. That’s a simple technique that gets you back to the present and lets you pay attention to what’s going on.

  1. Track your time.

writing, blogging recap of 2015

In the end of the day, or after each activity or task, write everything down. Together with how long it took and how you feel about it.

It takes no time. But lets you see the bigger picture of how you spend your time and whether or not you’re productive.

If you review it and see what can be improved, you’ll notice that some activities during the day can be eliminated while you should be paying more attention to others.

Related: How to Do a Weekly Review in Under an Hour

  1. Drink a glass of water right after you wake up.

Most people usually don’t drink enough water and use the excuse of not knowing when to do it.

So start from the moment you leave bed. That’s great for your health as it awakes your metabolism and gets it going.

The productive individuals who live a healthy lifestyle even say they drink a whole liter of water before breakfast.

  1. Put everything back after using it.

When you take something, put it back there when you don’t need it anymore.

That’s a simple organization habit that helps you keep things in order. And you’ll be less likely to search for something because you forgot where you put it.

All these small changes are not only tiny, but also simple and don’t cost you anything. Start doing them today and see how they will improve the quality of your life.

What other little tricks and small changes like these do you know of? Share them in the comments below.

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4 Reasons Why You Shouldn’t Ignore Your Mental Health 13

4 Reasons Why You Shouldn’t Ignore Your Mental Health

While most people pay the most attention to their physical health and work hard to achieve a healthy body, they often overlook the potential mental health issues that may have been well tucked away.

Understanding and paying sufficient attention to your mental health issues is an action that should be prioritized in every situation. What could seem like the simplest mental health problem to you might actually be affecting your life in more ways that you can imagine.

Here are just a few reasons why you shouldn’t ignore the signs.

1. It Is Way More Common Than You Believe.

You might think that mental illness is not present in many situations but the truth is that almost everyone has or is facing such an issue.

In fact, one in five Americans suffers from some type of mental illness. The saddest part about this though, is that very few of them seek treatment.

The person affected by the illness can even be one of your family members. Sadly, symptoms are easy to hide and even people who are severely depressed can mask their health issues from their families and avoid getting help.

2. It Can Also Affect Your Physical Health.

How to Green up Your Morning Routine

It is known from a long time ago that the connection between the mind and the body is strong. Any sort of physical distress can have a huge effect on your capability to work or focus on things around you. Following this same rule, any sort of mental problem can easily affect your physical health too.

The first few things that a mental illness will affect are your mood, energy levels, sleep cycles, appetite and quite possibly your sex drive. Along with these problems and as a result of them, your immune system can also be affected and that can lead to more often colds and an overall impairment of your physical health.

People who face mental illnesses are often left unmotivated and drained of energy.

The illness blurs your mind so much that you have no energy left to function properly in your everyday life. Ask any person that has faced a major depression and they will tell you just how much they let themselves go and how they stopped caring about simple everyday things, such as brushing their teeth or taking a shower.

Physical symptoms won’t take long to appear and you will simply keep increasing your risk factor of a number of health problems such as heart disease or heart palpitations, insomnia and fatigue. It is very important that you ask for help if you feel such symptoms arising. Make sure that you consult a board-certified practitioner to be certain that a mental problem is not the cause of them.   

3. It Plays an Important Role in Your Success.

One of the most frequent symptoms of a mental illness is the lack of motivation. You just feel so tired of everything, you find that you are not interested in what others are doing and you just end up losing interest in things you used to love.

The lack of mental health can, therefore, play a huge role in your success. No matter if you are a college student, an employee or a working parent, you can easily lose sense of what’s important to you and hinder your success in whatever role you might have.

In whichever situation you might be, you will definitely need to be able to be creative and productive. Your success in your studies or your workplace might be your only source of stability and income.

An untreated mental illness can be the reason behind your reduced productivity, your lack of creativity and your overall negative attitude towards your work.

Keep in mind that a large number of homeless people are those who are suffering from a mental illness but sadly left it untreated.

Looking for help and letting the mental health professionals guide you can take a lot of weight off your shoulders. It can help you see things from a different perspective and give you the courage and motivation you need to get back on track and find yourself again.

4. It Can Affect Your Relationship with Your Peers.

Most people who face a mental illness find themselves intimidated by social situations. Even spending time with friends or family can seem like a very tiring or pointless task and they will often opt out of it. It is important to remember that this does not apply only to depressed people, as many might think, but to a large area of mental issues.

Anxiety disorders can alienate a person from their circle because of the constant fear of something going wrong, of someone not liking them or of an overall new situation. It is very common for the solution to your mental health issue to be holding the key to you getting back your behavioral health.

Mental illness can also affect your relationship with your family.

Apart from losing contact with people you probably care about, you might even end up harming them more than you think. It is not rare to see a person struggle both financially but also emotionally when it comes to helping family members that are battling mental illness.

Another very important reason to not take your mental health lightly is for the sake of your children. It is very often reported that children of people who struggle with a mental illness are abused or neglected. That can play a huge role in their lives and affect their entire lives, from childhood to adulthood.

Make Your Mental Health an Everyday Goal!

There are many places to turn to for help. The National Alliance on Mental Illness, otherwise known as NAMI, can be a great place to start. Through it, you can find a suitable medical center that will provide you with the suitable health services to help you regain your mental health.

It is important that you are not ashamed of your personal struggles or mental issues. Everything is part of the human nature and the fact that there are so many people available to help comes to show just how human this situation is and how much attention we, as a society, should be paying to this important issue.

***

Leona Henryson is a professional writer and passionate blogger. Her goal is to help people achieve their personal self-development and mental wellness.