1. Write your story every day
You own your life. What do you want it to look like today?
“To improve your life, I suggest thinking about what you would like to accomplish today and the vibe you want to convey,” says John Duffy, Ph.D.clinical psychologist and author of the book “The Available Parent: Radical Optimism for Raising Teens and Tweens.”
Like any author, you can choose from several plots. Duffy suggests you try to identify what the best story is for you and go for it.
“Perhaps the best solution would be to get up earlier rather than sleep (or) to reach out to help someone instead of passively ignoring their needs,” he adds.
2. Identify what is blocking you
How to improve your life can be about identifying the things that stand in the way of that improvement. Are there certain events or people in your life that you feel have become obstacles to your development?
Feeling stuck might look different for everyone. You may crave it regardless of the circumstances in your life, or you may have specific relationships or tasks that require energy and focus.
You may want to start exploring what “feeling stuck” means to you, if at all. Maybe you Feeling empty or alone, or maybe you indulge in procrastination.
“This approach leads you to be both thoughtful and active, (which are) two necessary steps to change,” says Deborah Serani, PsyDclinical psychologist.
Serani also recommends considering these three steps:
- Stop. “Often it’s a blind spot that you can’t see, so taking the time to think helps you see more clearly,” says Serani. “Is this a decision you’re afraid to make?” Do certain people depress you? Are you in a cycle of negative thoughts?
- Look around you. Serani recommends thinking about how this blind spot affects your life. “Is it just at home?” Or just at work (or) at school? She adds.
- Listen yours. What is your heart and mind telling you about what you should do? “Learning to think about your inner thoughts and feelings will help you put them into action with confidence,” says Serani.
Consider exploring these areas of your life:
3. Focus on the present moment
Are you too concerned about past mistakes or what will happen tomorrow? Focusing on personal growth and life improvement can force you to live in the moment.
According to Alison Thayer, LCPCpsychotherapist in Chicago, focusing on the present moment can be a challenge, especially in today’s world.
“Today’s technology and the expectation to be connected or available to work at all times is one of the biggest challenges people face when trying to be present in the here and now,” she says.
So how can you focus more on the present? Consider these:
4. Improve your time management
Among the things you can do to improve your life right now, effective time management may be key.
Time management helps you accomplish more, improve your focus, stay motivated, and avoid feeling like you’re wasting time.
The very feeling of being productive can improve your mood and mental well-being.
You can improve your time management by:
- block out time on your calendar for the must-do things and honor those time slots
- stacking habits or doing a few things at the same time. For example, check your calendar while you eat breakfast.
- start with the most difficult tasks early in the morning or when you feel you have the most energy
- find an organization or tracking system that works for you and gives you insight into what you accomplished throughout the day
- schedule periodic breaks during the day to reset your mind and body
- reward yourself when you complete a task
5. Set realistic and achievable goals
The best things to improve yourself are not necessarily the most complex and difficult to obtain. Often, improving your life means taking care of the details.
“Setting goals is a key step to success,” says Thayer. “However, (…) ambitious goals (…) may not even be realistic.”
If you set your goals very high from the start, you might feel like you’re not improving at all.
“Sticking to goals that we can’t achieve can harm our self-esteem and inhibit our interest in trying to achieve those goals again,” says Thayer. “When you decide to achieve a goal, ask yourself: “Is this realistic and can I actually achieve this goal?” If the answer is no, consider breaking the goal into intermediate steps or changing it entirely.
6. Challenge negative thoughts
Everyone uses common cognitive distortions to explain everyday situations. These are filters that you inadvertently apply to your thoughts that can make you view your world more negatively than it really is. Cognitive distortions are the basis of negative thoughts.
One way to challenge these negative thoughts is to focus on the evidence rather than the thought itself.
For example, if you tend to think that no one likes you at work, you can stop for a minute and ask yourself, “What proof do I really have that this is a fact?” Then try to start collecting information. You may discover that your thinking is not accurate or that it does not apply to all scenarios.
Often your mood can be the result of what you think. If you change the way you think, you may notice a change in the way you feel. The more you challenge negative thoughtsthe more you can improve your life.
Thayer also suggests taking a different, more positive stance whenever you say negative things to yourself.
“When things aren’t going well, ask yourself, ‘Could things be worse?’ or ‘Is there anything I can get out of this that could be of benefit to me?’ », Adds Thayer. “More often than not, there is a positive aspect to things that happen, even those that seem negative.”
7. Sleep 8 to 9 hours
If you are thinking about how to improve your life right now, sleep hygiene should be at the top of your to-do list.
Sleeping well has a direct effect on your mood, thinking ability and energy level, which are essential for doing the things you want to do.
“It’s easy to save time by staying awake ‘just a little longer,’ whether it’s to finish the laundry or watch a TV show,” says the clinical psychologist. Ari Tuckman, doctor of psychology. “The problem is that the reward is immediate, which makes it hard to resist. But the price will be paid tomorrow.
Tuckman says that neglecting your sleep time, even for one night, can hinder your ability to:
- solve problems
- focus on tasks
- collect information to make decisions
It can also make you more irritable and angry. “It gets even worse when several short nights pile up,” he adds.
Try to establish a bedtime routine so that you go to sleep around the same time each night. Try to resist the urge to scroll through social media before bed and instead engage in relaxing activities before bed. After a night of adequate sleep, you may immediately notice an improvement in your mood and thought process.
Practicing relaxation techniques can also help you sleep better and feel mentally alert.
8. Participate in physical activity
Moving your body can improve your life, mentally and physically, in just a few days.
“Regular exercise is an important part of not only physical health, but also mental health,” says Tuckman. “It’s also one of the first things we do when we’re busy.”
Try incorporating exercise or movement into your daily routine. So no matter how busy you are, you will always find a time and space to do it.
A move can look like:
- dance around your house
- take a few laps in the pool
- going to the gym
- use the stairs instead of the elevator
- take a walk around your neighborhood or favorite area
- to do yoga
- follow a YouTube workout video
- walk around your office or home for 5 minutes every hour
Try to get at least 30 to 60 minutes of physical activity every day. You may find that you feel more energetic, clear-headed, and more optimistic after exercising.
9. Practice gratitude
You can become more grateful every day by:
- mentally or physically list all the things that are positive and healthy in your life
- recognize the skills and qualities you have developed in yourself
- verbally express thanks to important people in your life
- end your day thinking about the positive things you experienced today
- start your day by focusing on the opportunities ahead
Practicing mental subtraction can also strengthen gratitude in your life. It means becoming aware of the impact of events and people on your life by thinking about what life could be like right now if you didn’t have them.
10. Set an intention
One of the best things to improve yourself is to set an intention for your life, your day, your hour, and everything you do.
One way to set an intention is to practice visualization and see yourself accomplishing the things you want.
“Positive visualization increases the chances of success,” says Joyce Marter, LCPC, a licensed counselor in Chicago. “We largely create our own realities through our thoughts and intentions, so make them clear by writing down your goals and objectives.”
Thayer suggests setting aside time to set intentions each day. “Make it a ritual and make it part of your daily routine, like in the shower, when driving to work, or while drinking your morning coffee,” she said.
