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It takes a lot of work to change something for the better. So many. Truth? And if you break the goal into small steps? Sometimes changes take less time and effort than we think.
We chose 10 useful skills that can be acquired if you spend an hour a week on them: less than 8 minutes a day.
1. Become more self-confident
Healthy self-confidence is one of the most important qualities you should cultivate in order to live a happy life. When we are confident, we approach life with more energy and enthusiasm and more often achieve our goals. We make decisions more calmly and take an interest in our future. There are different ways to develop this quality.
Devote 8 minutes every day to an activity that will make you more confident in yourself: write down your strengths on a piece of paper, praise yourself, learn to stop your inner critic, practice the postures and gestures of a confident person.
2. Develop awareness
Mindfulness brings order to thoughts, brings clarity and the ability to focus in life. People who practice mindfulness open up new opportunities, view the world more positively, manage stress better, and reach deeper levels of self-awareness. The good news: 7-8 minutes is enough for daily activities. And anywhere, even at work. Make a commitment not to skip exercise.
Being aware of your thoughts and desires, holding them back, and letting go of them gives you space to develop and learn about your true intentions.
Zen Master Tit Nath Khan recommends the simple exercise "Stopping Thoughts." Sit still, think only of inhaling and exhaling. And don't pay attention to the thoughts that come anyway. The day will soon come when you will achieve real silence.
3. Become a creative person
Whether you consider yourself a creative person or not, developing your creativity is beneficial. Creativity is a good way to give the brain a break from everyday duties, to feel a surge of strength and energy.
Creativity helps in self-expression and increases self-esteem. When a song, creating a picture or performing a literary work, a person touches his deepest feelings, including those with which it is difficult for him to cope. When we are creative, we express ourselves in the most convenient form for us, understand ourselves better and deeper.
Reserve time on your calendar for creativity. Don't think about the result. Just draw, write, sing - do what you like.
Do whatever you want. At least paint pineapples and do photo shoots with them
4. Learn to deal with stress
Everyone has especially hard days, which sometimes stretch for weeks and months: work, small household chores, problems and stress - all this does not add joy to life. Stress relief techniques can help you reduce the psychological pressure of these factors and learn to cope with stress.
The anti-stress ritual should not be so difficult that you lose interest in the activities or lose motivation. You should accept them with joy, and not be afraid. Make your anti-stress ritual simple and enjoyable.
Choose anti-stress rituals that you practice on a daily basis. It should include elements that bring you relaxation and joy, improve your overall mood.
5. Become an organized person and keep up with everything
“One of the secrets of how to get more done is to make a to-do list for every day, have it in front of your eyes and be guided by it,” said French writer Jean de La Fontaine. Making a to-do list gives you a complete picture of what needs to be done. And we get the opportunity to sort out the seemingly overwhelming mountain of tasks before us. And complete them all ?
Set aside 7-8 minutes in the morning to plan your day. This useful habit will make you an organized person who does everything in time and does not forget anything.
6. Develop expertise in any area
This method is underestimated by many because it is considered too simple. And in vain. Reading books is the most effective way to become an expert and gain knowledge. We also use our imagination and become more inventive and creative as we study books and learn new information, ideas and perspectives. Reading habit is a change in your lifestyle that will bring you joy anytime, anywhere.
Determine for yourself the most suitable part of the day when you can devote 7-8 minutes to reading. We advise you to keep the book nearby: carry it in your bag or download the e-book to your smartphone so that it is always at hand.
7. Strengthen muscles
We all know that exercise is necessary and beneficial for health: it stabilizes weight, burns fat, strengthens the heart, lungs and blood vessels, and helps oxygenate the blood. Sport improves mood and memory, reduces anxiety and depression. For a year, you can build muscle for those who are not at all versed in fitness.
If you stand in a plank for 7-8 minutes every day (although at first it will turn out much less), then you will strengthen the muscle corset, become slimmer and improve your posture without overloading your lower back. And after a while, each lesson will bring joy.
Leaning on your elbows and forearms, raise your pelvis and straighten your legs. Keep your back straight and your pelvis parallel to the floor.
8. Master breathing techniques
Those who practice breathing practices are calm, peaceful and feel peace of mind. Exercise 2-3 times a day daily and after a couple of weeks you will see progress, not to mention what will happen in a year.
Exercise "counting to five". As you breathe in, slowly count to five. Then hold your breath for a second and also exhale for a count of one to five. Repeat the exercise until the end of the session.
9. Become an optimist
Smiling every day, we reconfigure our brains to be positive: neurophysiological studies prove this. In our brain, endorphins are actively produced, which, with the bloodstream, enter the brain, and then are carried throughout the body. Scientists believe that these are "neuro-moderators of joy." They are even able to reduce feelings of physical pain or emotional discomfort.
Smiling reduces heart rate and stress levels, so it is good for your mental health, spirit and mind. The theory of the relationship between a person's facial expression and his emotional state states that when we smile, our emotional state improves and our mood rises, even if the smile is forced.
Smile even if you are sad. Is it difficult to smile for 8 minutes in a row? Play with kids and pets, put up funny posters around the house, visit a site with funny stories - find something that will amuse you.
10. Learn to relax
If you know how to organize short breaks at work, then the brain will have time to breathe and recover. A rested brain increases productivity dramatically. This can increase your concentration and speed while reducing the negative effects of stressors. And for physical health as well.
It's hard not to think about work during a break, but being completely passed out is your goal because you need to get back to work with fresh energy. Try to disconnect from negative thoughts that press you to "recharge"
Take small steps every day. As a result, small but significant changes in your lifestyle will lead to serious, positive and global changes for the better.
Based on the books: "One habit per week", "Silence", "7 minutes for fitness."
We chose 10 useful skills that can be acquired if you spend an hour a week on them: less than 8 minutes a day.
1. Become more self-confident
Healthy self-confidence is one of the most important qualities you should cultivate in order to live a happy life. When we are confident, we approach life with more energy and enthusiasm and more often achieve our goals. We make decisions more calmly and take an interest in our future. There are different ways to develop this quality.
Devote 8 minutes every day to an activity that will make you more confident in yourself: write down your strengths on a piece of paper, praise yourself, learn to stop your inner critic, practice the postures and gestures of a confident person.
2. Develop awareness
Mindfulness brings order to thoughts, brings clarity and the ability to focus in life. People who practice mindfulness open up new opportunities, view the world more positively, manage stress better, and reach deeper levels of self-awareness. The good news: 7-8 minutes is enough for daily activities. And anywhere, even at work. Make a commitment not to skip exercise.
Being aware of your thoughts and desires, holding them back, and letting go of them gives you space to develop and learn about your true intentions.
Zen Master Tit Nath Khan recommends the simple exercise "Stopping Thoughts." Sit still, think only of inhaling and exhaling. And don't pay attention to the thoughts that come anyway. The day will soon come when you will achieve real silence.
3. Become a creative person
Whether you consider yourself a creative person or not, developing your creativity is beneficial. Creativity is a good way to give the brain a break from everyday duties, to feel a surge of strength and energy.
Creativity helps in self-expression and increases self-esteem. When a song, creating a picture or performing a literary work, a person touches his deepest feelings, including those with which it is difficult for him to cope. When we are creative, we express ourselves in the most convenient form for us, understand ourselves better and deeper.
Reserve time on your calendar for creativity. Don't think about the result. Just draw, write, sing - do what you like.
Do whatever you want. At least paint pineapples and do photo shoots with them
4. Learn to deal with stress
Everyone has especially hard days, which sometimes stretch for weeks and months: work, small household chores, problems and stress - all this does not add joy to life. Stress relief techniques can help you reduce the psychological pressure of these factors and learn to cope with stress.
The anti-stress ritual should not be so difficult that you lose interest in the activities or lose motivation. You should accept them with joy, and not be afraid. Make your anti-stress ritual simple and enjoyable.
Choose anti-stress rituals that you practice on a daily basis. It should include elements that bring you relaxation and joy, improve your overall mood.
5. Become an organized person and keep up with everything
“One of the secrets of how to get more done is to make a to-do list for every day, have it in front of your eyes and be guided by it,” said French writer Jean de La Fontaine. Making a to-do list gives you a complete picture of what needs to be done. And we get the opportunity to sort out the seemingly overwhelming mountain of tasks before us. And complete them all ?
Set aside 7-8 minutes in the morning to plan your day. This useful habit will make you an organized person who does everything in time and does not forget anything.
6. Develop expertise in any area
This method is underestimated by many because it is considered too simple. And in vain. Reading books is the most effective way to become an expert and gain knowledge. We also use our imagination and become more inventive and creative as we study books and learn new information, ideas and perspectives. Reading habit is a change in your lifestyle that will bring you joy anytime, anywhere.
Determine for yourself the most suitable part of the day when you can devote 7-8 minutes to reading. We advise you to keep the book nearby: carry it in your bag or download the e-book to your smartphone so that it is always at hand.
7. Strengthen muscles
We all know that exercise is necessary and beneficial for health: it stabilizes weight, burns fat, strengthens the heart, lungs and blood vessels, and helps oxygenate the blood. Sport improves mood and memory, reduces anxiety and depression. For a year, you can build muscle for those who are not at all versed in fitness.
If you stand in a plank for 7-8 minutes every day (although at first it will turn out much less), then you will strengthen the muscle corset, become slimmer and improve your posture without overloading your lower back. And after a while, each lesson will bring joy.
Leaning on your elbows and forearms, raise your pelvis and straighten your legs. Keep your back straight and your pelvis parallel to the floor.
8. Master breathing techniques
Those who practice breathing practices are calm, peaceful and feel peace of mind. Exercise 2-3 times a day daily and after a couple of weeks you will see progress, not to mention what will happen in a year.
Exercise "counting to five". As you breathe in, slowly count to five. Then hold your breath for a second and also exhale for a count of one to five. Repeat the exercise until the end of the session.
9. Become an optimist
Smiling every day, we reconfigure our brains to be positive: neurophysiological studies prove this. In our brain, endorphins are actively produced, which, with the bloodstream, enter the brain, and then are carried throughout the body. Scientists believe that these are "neuro-moderators of joy." They are even able to reduce feelings of physical pain or emotional discomfort.
Smiling reduces heart rate and stress levels, so it is good for your mental health, spirit and mind. The theory of the relationship between a person's facial expression and his emotional state states that when we smile, our emotional state improves and our mood rises, even if the smile is forced.
Smile even if you are sad. Is it difficult to smile for 8 minutes in a row? Play with kids and pets, put up funny posters around the house, visit a site with funny stories - find something that will amuse you.
10. Learn to relax
If you know how to organize short breaks at work, then the brain will have time to breathe and recover. A rested brain increases productivity dramatically. This can increase your concentration and speed while reducing the negative effects of stressors. And for physical health as well.
It's hard not to think about work during a break, but being completely passed out is your goal because you need to get back to work with fresh energy. Try to disconnect from negative thoughts that press you to "recharge"
Take small steps every day. As a result, small but significant changes in your lifestyle will lead to serious, positive and global changes for the better.
Based on the books: "One habit per week", "Silence", "7 minutes for fitness."
