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Useful Habits: 20 Daily Goals That Lead to Lasting Change (Part 3)

Habits are deeply ingrained patterns of behavior that we perform automatically in response to specific cues or triggers. These triggers can be actions, objects, or environments that signal our brains to engage in a particular action. For instance, the act of brushing your teeth in the morning might trigger the habit of making your bed or the sight of your running shoes might cue you to lace them up and head out for a jog.

In this third installment of our four-part series on habits, we will explore five more habits that can lead to lasting positive change in your life. From the invigorating practice of taking cold showers to the profound benefits of cultivating gratitude, these habits have the potential to enhance your physical and mental well-being, strengthen your relationships, and foster personal growth. Let’s dig in!

Related Links:
Useful Habits: 20 Daily Goals That Lead to Lasting Change (Part 1)
Useful Habits: 20 Daily Goals That Lead to Lasting Change (Part 2)

Taking cold showers

While the idea of a cold shower may seem unappealing at first, numerous studies have highlighted the remarkable advantages of taking cold splashes in the morning. Cold water immersion has been shown to increase blood flow, temporarily boost metabolism, and even lead to fewer sick days. Additionally, research suggests that cold showers may help alleviate symptoms of depression.

To incorporate this habit into your routine, start by gradually lowering the water temperature to below 60 degrees Fahrenheit (15.5 degrees Celsius). Begin with a short 30-second blast of cold water and gradually increase the duration as you become more accustomed to it. It's important to note that if you suffer from certain medical conditions, such as hives, heart disease, or Raynaud's syndrome, you should consult with a healthcare professional before attempting cold showers.

Being grateful

Turns out, being thankful is a real game-changer! Studies have shown that cultivating gratitude can make you happier, more optimistic, and even help improve your relationships. Among managers, those who express gratitude to their employees (as simple as saying “thank you”) have been found to make a difference in employee motivation!

However, it's important to note that you are much more likely to reap the benefits of gratitude if you are emotionally mature. People who have developed self-awareness and a growth mindset are more equipped to fully embrace the transformative power of gratitude.

There are many ways to practice gratitude in your day-to-day life but there are two important components:

1. Mindfully acknowledging and appreciating the good things you receive
2. Acknowledging the role that others play in having good things in your life

Keeping a gratitude journal, engaging in prayer or meditation, or simply taking a few moments to count your blessings can all contribute to a more positive and appreciative mindset.

Here are other tips on how to practice gratitude daily.

  • Remember the bad times. Recall the tough moments to create a contrast between then and now.
  • Meditate on your relationships with the people in your life. Have you given what you received? Are you difficult to be with? What simple acts can you do to let the people you love feel loved?
  • Share your gratitude with others. Celebrate a promotion with your family. Share good news with friends over lunch.
  • Appreciate life through your senses. Touch, see, taste, and hear your experience. Being in the moment is the first step to truly appreciating it.
  • Use visual reminders. Frame photos of your friends and loved ones in your living room. Hang a poster of your favorite quote and hang it in your bedroom. Create a Pinterest board of things you love and are grateful for.
  • Be mindful of your language. Be kind in the way you speak. Generosity in words is a lovely way to show gratitude.

Keeping in touch with someone you love

Harvard's renowned 85-year study on human happiness has revealed a profound truth: if you want to live longer and happier, you need to nurture strong relationships. Nurturing social connections with people you love and care about is vital — not just important — for your overall well-being.

To nurture strong social bonds, focus on improving your family relationships. Studies of Blue Zones, places where people tend to live longer than anywhere else on the planet, show that making family the top priority is something people who live the longest have in common. Also, using good communication skills like listening carefully and expressing yourself clearly can really improve your relationships.

Volunteering, joining a community centered around shared interests, and fostering friendships with colleagues are all excellent ways to expand your social circle and deepen your connections with others. Here are 8 strategies for becoming more socially connected from the Human Good community.

  • Live among or near your friends. Living close by makes it much easier to spend quality time with friends. If possible, try to live in the same neighborhood or town as your loved ones.
  • Schedule spending time with them. Put social plans on your calendar just like any other important event. Schedule weekly lunch dates or monthly activities to make in-person time a habit.
  • Join a community and meet new people. Look for local groups that align with your interests and hobbies. Joining a club or meetup is an easy way to expand your social circle.
  • Be more physically active. Participate in physical activities like sports teams or fitness classes. An active lifestyle provides natural opportunities to socialize.
  • Know and learn how to be a great friend. The foundations of great friendships are caring qualities like listening well and offering support. Practice developing strong friendship skills.
  • Help people when you can. Look for small ways to lend a hand or do favors for others. Acts of service strengthen social bonds.
  • Treat social skills as a muscle. Social abilities must be continually practiced, just like exercising a muscle. The more you put yourself out there, the more experience you'll gain.
  • Be mindful of your social media consumption. While online connections provide some social value, don't let them completely replace face-to-face interaction. Nurture real-world relationships.

Taking nature walks

Going for regular walks in nature can greatly improve your overall well-being. Physically, nature walks help strengthen your bones and muscles. Mentally, they can boost your mood, reduce stress, calm anxiety, and lower risk of depression. And if you walk with others, it can strengthen your social bonds.

Some of the most remarkable people in history from Albert Einstein to Virginia Woolf were habitual walkers. Many of these notable figures find the habit as a way to clear the mind, mull over ideas, and explore creative thoughts in peace.

To start a walking habit, set reminders and schedule it into your routine. Begin with just 10-15 minutes and try to walk 5 days per week. Lay out your walking clothes the night before so you're ready in the morning without any hassles.

Schedule moments of solitude

Being alone has both its good and bad sides, so it's important to find the right balance between being alone and being social for everyone. While loneliness refers to dissatisfaction with one's social life, the term "aloneliness" has been coined to describe the stress one feels from not getting enough alone time.

Having time to yourself can be helpful for personal growth, recharging, self-reflection, and creativity. But it's not fully understood what makes solitude beneficial. The best kind of solitude is when you independently and willingly choose to do things that you actually enjoy.

“If you're lonely when you're alone, you're in bad company.” - Jean-Paul Sartre

People need very different amounts of alone time, and that's normal - we shouldn't judge others' preferences. Keeping a diary tracking your solitary and social experiences can help you identify the right balance for you. Having control over how much you're alone, rather than it being imposed, is key to enjoying solitude.

Furthermore, solitude is still important whether you’re single or in a relationship. It is something that definitely needs to be clearly communicated between partners. Single and coupled people vary just as much in how much alone time they prefer.

To get some alone time in your hectic schedule, try spending time by yourself in a quiet room at home, going outside to parks or your favorite cafe, taking a relaxing bath, or taking turns having personal time if you have a spouse and kids. Going for daily walks alone and allowing moments where you're not doing anything can also give you some much-needed quiet time on your own.

Over to You

Developing good habits helps you understand yourself better and grow as a person. Taking cold showers, feeling grateful, spending time with friends and family, getting outside in nature, and having moments alone can all be positive habits that create meaningful, lasting changes in your life. If you're looking for a way to seamlessly incorporate these habits into your daily routine, consider trying TaskSpur, a goal management platform designed to help you schedule and stay on top of your priorities. By paying attention to the things that truly matter in your life, TaskSpur can empower you to build lasting, enriching habits. Look out for the final part of this series, which will cover even more life-enriching habits to try.

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About the Author

Bernard Boodeea is the founder of Life Intelligence Group, a company that uses Agile principles to build products that help people succeed every day. Bernard is a seasoned certified Agile coach, entrepreneur, and technology consultant.

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