Seven ways to better your life this year – without changing much
January is full of earnest advice to 'be a better you', 'achieve your goals' and 'reinvent yourself' but what if you don’t have the time – or energy – for all that?
Here are seven easy ways to improve your life when your routine doesn't need a major overhaul but instead a few small tweaks.
1. Do 'incidental' exercise
"It’s a common misconception that exercise is our main way to burn calories," says James Davis, personal trainer and NLP coach. "While having a regular exercise routine is great of course, one simple tip is just to increase your everyday movement.
"We actually burn the majority of our calories via what’s called 'non-exercise activity thermogenesis,'" he explains, "so this means you should squeeze in a walk every day, take the stairs rather than the lift, get off the bus or tube a stop earlier… look for easy ways to add extra movement into your normal routine."
By doing this, a major study found you could burn up to 2,000 more calories a day (depending on your weight and calorie intake).
2. Create a 'conscious calendar'
Become more aware of how you spend your precious time, advises business coach Bianca Best. Are you allocating your energy to what matters most to you? For instance, if you see yourself as a writer, how much time do you spend writing?
"Create a 'conscious calendar' where you colour-code your past week’s diary according to each type of activity, e.g. exercise, socialising, work, creative projects etc, so you can see at a glance how you’re spending your time," says Best, author of Big Impact Without Burnout: 8 Energizing Strategies to Stop Struggling and Start Soaring. "This will help you realise if you need to reallocate your time differently."
3. Develop a new wind-down routine
We’re often in a state of high adrenalin when we’re working, so to help yourself relax at the end of the day, you need to discharge that excess energy first, says clinical psychologist Dr Claire Plumbly.
"If you commute to work, this provides an easy way of doing so but if you work from home you’ll need to invent a special routine, ideally something physical, e.g. doing five star jumps or running up and down the stairs three times," she suggests. "Changing clothes can help too and make sure you remove all work cues – hide your laptop, shut your home office door, remove work apps from your home screen and switch off notifications."
4. Ask for honest feedback
"Pick someone who knows you well and has your best interests at heart," says Alistair Williams, Chief Learning Officer at Manageable. "Then define the type of feedback you'd like – e.g. 'I'd really welcome a few thoughts from you on what you feel I’m doing well, but also the one thing that I could work on.'"
"In this way, you’re encouraging their natural tendency to be able to say something positive, but you've also given them permission to share something useful, constructive or even critical," he explains. "If their answer brings you valuable insights, follow up by asking, 'What else?' And do thank them, since they may well have stepped out of their comfort zone."
5. Start your day with protein
Eating a high-protein meal first thing helps to balance your blood sugar, giving you steady, focused energy, advises nutritional therapist Stefanie Daniels. "It also jump-starts your metabolism and supports muscle health, which is critical as we age," she says. "Protein will keep your cravings in check and balance your mood for the busy day ahead too. Try eggs with leafy greens, or a creamy Greek yoghurt bowl with berries and seeds."
6. Don't turn on your phone when you wake up
"Over 75% of people look at their phone within the first half hour of waking," reveals life coach Nina Grunfell. "Yes, it’s occasionally helpful, but overall it causes stress, and zaps your energy and creativity, making you less ready for the day ahead. You become reactive rather than proactive," explains Grunfell.
"Instead, dig out your old alarm clock and simplify your life," she adds. "Keep your phone in a drawer and wait until you’re dressed to use it."
7. Eat mindfully
"Aim to spend 20 minutes sitting down, slowly eating your meal, with no screens in sight, to allow you to tune into how full you're getting," suggests nutritionist Dr Sarah Cook. "Take five deep breaths before eating to calm down and activate your 'vagus nerve' so you’re more likely to eat mindfully."
"Try setting a timer for 20 minutes and even if you finish your meal before then, wait until the 20 minutes is up before deciding if you want a second portion," she adds. This helps you to avoid overeating, aids digestion and can help manage symptoms such as heartburn, bloating and IBS.
Read more health tips
The six health benefits of a daily walk (The Telegraph, 10-min read)
Exercising for 30 minutes and six other ways to improve your memory (Yahoo Life UK, 4-min read)
How to get a better night’s sleep, according to science (Yahoo Life UK, 5-min read)
