Here is a list of 19 things that you can do every day, which can make your life better. Some of them may surprise you!
If I were to do all of these things in one day, I know that I would be delighted on a personal and professional level.
I’ve also included some suggested times for each activity.
If you want to watch our YouTube video where I present these 19 things, check it out below:
Wake up early and start your day with a positive mindset (10 – 15 minutes)
Waking up early is something I have always struggled to do.
I have, however, been making a real effort to optimise this part of my life, and have found it crucial to setting my day off to a bright start.
Waking up early means you do not have to rush around as much, and you can take time with yourself.
Another way I have improved the start of my day is by making my bed every day and using an infrared mask for my face.
This mask not only improves my collagen production, but the intense light seems to wake me up and put me in a good mood from the start of the day.
Fill a Bottle of Water for you to Drink Throughout the Day (2 minutes)
Most people do not drink enough water. This simple daily practice is something that I have found useful in the past, and I want to get back to doing it.
If you sometimes experience headaches and lose focus, you could be suffering from dehydration and just not be aware of it.
I like filtered water, so my recommendation is the BRITA fill and serve Water Filter Carafe. It is BPA-free.
The main reason why I recommend this particular one is quite simple; Brita is a brand I recognise, the cost is reasonable and most importantly, it’s dishwasher safe. I also think it looks better than the other styles of jugs. It is also designed to give you those 8 glasses of water per day that we need – even though this claim has been discredited.
There are, however, I’m aware of a lot of competing products that have similar characteristics. My friend also takes in a bottle of water every day and he uses something like this bottle with the activated charcoal and fills it with bottled water.
Exercise for at least 30 minutes (30 – 60 minutes)
I think that when it comes to daily exercise, a brisk walk should suffice. However, in this modern world where everyone so often spends their days glued to the computer screen, it is important to allocate some time to some physical activity.
On most days, I go to the gym and sometimes swim, but I think as long as there is some walking or light activity that you do daily, it will generally be fine.
I prefer to do my exercise earlier in the day as I found I would struggle to fit it into my day in the late evening or afternoon.
You have to choose to exercise when it suits you best. If you walk to work or have a long walk as part of your commute, you may be getting enough exercise.
Practice gratitude by listing things you’re thankful for (5 minutes)
Starting the day with gratitude can set a positive tone for the rest of your day. By taking a moment in the morning to reflect on things you’re thankful for, you shift your mindset towards positivity and abundance.
This practice was something I mentioned in my goals blog post.
This simple practice can help you feel more optimistic and resilient, making it easier to navigate challenges and appreciate the good things in life as they come.
Similarly, ending the day with gratitude can bring a sense of closure and peace, helping you unwind and focus on the positives before bedtime.
Whether you jot down a few things you’re grateful for or take a moment to reflect, incorporating gratitude into your daily routine can make a noticeable difference in your overall well-being.
Practice mindfulness or meditation to reduce stress and increase focus (10-20 minutes)
Meditation I have found to be a useful activity for both the morning and the evening.
In the morning, it usually helps me gain clarity, and in the night, I use meditation to calm my racing thoughts.
I used to be sceptical about meditation and its benefits, but see the positive results as I get older.
Before I sleep, I have found that meditation can improve my ability to fall asleep, and also, from using a smartwatch, noticed that my sleep quality improves.
Play a Strategic Game (10 – 20 minutes)
In the mornings, I usually play some chess. First, I start with 3 chess puzzles, then I engage in a game or two.
I tend to play my game on chess.com with a free account, although the premium version gives you a great opportunity to improve your play with unlimited game analysis.
Playing games has some great positive side effects, as long as someone is not completely addicted.
I find that it improves my mental acuity, and gets me ready for the cerebral stuff that I usually have to work on during the day.
Set Realistic Goals for the Day (5 – 10 minutes)
If the word, “goal” seems a bit scary, maybe just think of this as a list of tasks.
It can be useful to spend at least 5 minutes sitting down to write out tasks that you do for the day in order of priority.
You can dedicate a certain amount of time to each task – this is called “time-blocking”. You can also colour-code time blocks if it makes the take more engaging.
As you complete tasks during the day, you should feel satisfaction ticking them off your list.
I tend just to use the native notes app to tick things off, but there are some more impressively featured apps which can help you in this process.
I find that the value of this particular task for the day helps me on days when either there is a lot to do or very little to do.
It is useful on busy days, as it helps me remember what to do and when, and improves my daily morale.
On days when there seems to be little to do, it helps me establish if I ought to spend more time planning out tasks on which I should be working.
As I own my own business, I have found it more important over time to take some time to set goals.
Record yourself speaking either on video or audio alone
As I’ve got more into various media projects, I’ve spent more time focusing on how I speak. It will seem strange at first, but I recommend that you spend at least a little bit of time each day presenting an idea on camera, or into an audio device.
You can then review the clip afterwards and see elements in your speech where you have difficulty. My latest issue seems to be that I keep saying, “Having said that”.
Another idea, which I have not tried, but which could improve your speaking abilities is to get a friend to hold you accountable. Every day you can both send each other clips where you explain the events in your day or anything else.
Get Natural Light and Fresh Air (15-30 minutes)
There’ll be times when you’re working, and you realise that you’re not at your most productive.
Taking 15-30 minutes to get natural light and fresh air is a brilliant way of breaking up your day. Natural light helps your body produce vitamin D, improves our body’s ability to regulate our circadian rhythm, and improves our mood.
Fresh air can also improve our energy levels. When we sit indoors, the way we breathe changes.
We tend to breathe less deeply indoors – this is called apical breathing. If we walk outside or engage in exercise, we tend to breathe diaphragmatically. This deep breathing is beneficial (see the list of benefits below):
Benefits of Diaphragmatic Breathing:
- Reduces Stress
- Promotes Relaxation
- Improves Focus
- Enhances Respiratory Function
- Supports Emotional Well-being
- Boosts Immune Function
- Improves Sleep Quality
- Alleviates Physical Tension
- Enhances Athletic Performance
- Supports Overall Well-being
Engage with Someone Random (5-10 minutes)
Our life so often is self-centred and revolves around people in our close circle. Why not expand that circle?
If you’re visiting a shop or a cafe, chat with the cashier or server. Even if it’s just for a few seconds, it can help restore faith in the world for you and someone else. Of course, there may be limits to who you wish to interact with, so choose your target carefully.
I like the coffee shop for these little interactions and to find someone who doesn’t look too busy.
As I go to the gym in Chelmsford, I find that the sauna is where people often enjoy having conversations about things that are happening in their lives.
Dog walkers are also a great source of these random interactions as they are used to having random conversations with people.
Older people are also great to talk to as they often have a bit more time on their hands, and have usually lived quite interesting lives that I can learn from and have seen it all.
They can also be helpful if you’re going through experiences in your own life and need a little wisdom to reframe things in your mind.
Engage in Deep Breathing before Entering a Task (5-10 minutes)
Something that has captured my interest recently is the importance of deep breathing.
My friend and business partner, Prajay, is not a deep breather and never has been. I have always been a deep breather, and I think that this has given me the ability to handle stressful situations with slightly more ease.
Deep breathing and breath work, however, is a deep ocean. There are so many techniques and styles of breathing, and research into the effects.
At the moment, I am exploring the Three-Part Breath (more detailed instructions of the Dirga Pranayama) from Yoga.
How to breathe using the Dirga Pranayama breath:
- Breathe in deeply through your nose, letting your belly expand on the first two counts
- Allow your chest to fill up with air counting to 3
- Breathe out completely to a count of 5
You’ll notice that this form of breathing requires you to be present and aware of each stage.
Focusing on your breathing should have the effect of relaxing you and putting you in a tranquil state.
I find that engaging in some deep breathing before driving is quite a good idea as I can focus much better on an activity that requires my undivided attention.
Take breaks from technology and screen time (As much time as you can)
This task is a bit of a non-task, but people need to rest their eyes and take a break from technology.
Taking breaks from screens is vital in our digital age. Resting our eyes and stepping away from devices can prevent eye strain, headaches, and sleep disruptions.
It also promotes relaxation, creativity, and healthier relationships with technology.
So, while it may seem insignificant, reducing screen time is crucial for our overall well-being.
Perform random acts of kindness (5-10 minutes)
I believe that all interactions in this world are either positive or negative. Although this task is something that I don’t always do daily, it seems to be a great mantra to live by.
This act of kindness does not have to seem significant, but it will mean a lot to the person you help. For instance, helping an old person across the road, opening the door for a mother with a baby, helping someone with a suitcase, or carrying someone’s shopping to their house are all things I have done.
These small acts of kindness took very little time or effort on my part but brightened the day of the people I helped. If someone rejects your help, try not to take this personally.
Read or learn something new (30 – 60 minutes)
Learning something new takes time, often money and undoubtedly mental resources.
A lot of people also struggle to engage with learning, so I understand why this task is particularly challenging.
However, even if you cannot commit to this every day, try at least to spend an hour a week upping your skillset and you’ll find some surprising fringe benefits.
At the moment, I’m learning salsa, and I have found that the benefits extend far past the skill. I’ve expanded my social circle, improved my mood, and recaptured more confidence.
In the past, I learnt languages such as Mandarin Chinese and Japanese, and in these experiences too, I found myself enjoying so many fringe benefits.
Reflect on your day and identify areas for improvement or growth (10-15 minutes)
As the philosopher Socrates famously stated, ‘The unexamined life is not worth living.’ This profound insight underscores the importance of self-reflection and introspection in our journey towards personal growth and fulfilment.
To truly enhance our lives and circumstances, it’s essential to dedicate moments throughout the day to reflect on our experiences and assess areas where we may have encountered challenges or opportunities for improvement. This act of self-examination catalyses growth and development, empowering us to identify patterns, strengths, and areas of growth.
We gain valuable insights into our thoughts, emotions, and behaviours by consciously cultivating self-awareness. This heightened awareness allows us to navigate life’s complexities with greater clarity and intentionality, making informed choices that align with our values and aspirations.
You can certainly couple this self-reflection with some form of journaling.
Practice self-care activities (30 – 60 minutes)
Alongside any gym work, I often go to the sauna, and I consider this to be a self-pampering exercise that has a great positive impact on my day. Getting massages and having a bath are also great examples of self-care activities which can help you decompress after an intense day.
Most of these activities have some additional benefits. Sauna sessions, massages, and baths are more than just indulgences—they offer holistic benefits for the body and mind.
Saunas improve circulation and detoxify, massages alleviate muscle soreness and stress, and baths soothe muscles and promote relaxation. Incorporating these self-care activities into your routine not only enhances physical well-being but also nurtures mental clarity, reduces tension, and fosters a sense of balance and vitality.
Listen to uplifting or motivational music, podcasts, or audiobooks (30 – 45 mins)
Listening to uplifting or motivational music, podcasts, or audiobooks offers several benefits:
- Mood Enhancement
- Inspiration and Motivation
- Personal Growth
- Stress Reduction
- Mindfulness and Focus
- Commute Productivity
- Community and Connection
- Entertainment
Incorporating uplifting or motivational content into your daily routine can contribute to a more positive mindset, enhanced personal growth, and a greater sense of fulfilment in life.
Connect with loved ones (15 – 30 minutes)
You might be the most driven person you know, but what’s it all for? Why work so hard and relentlessly for yourself? Those people who are closest to you in life also require attention. How often do you reach out to them?
I think this one is difficult – particularly if you’re a man. Women are often more connected and make an effort to reach out to those loved ones in their lives.
I know I struggle with this part of life, yet it is certainly something I aim to improve over time. I have also found that people are more understanding about your thoughts and feelings than they let on.
For instance, amongst my male friends, we have spent years not talking about our emotions and feelings much, as we get older, we have discovered that we all have felt similarly about things and share many points of connection.
Express your creativity (30-60 minutes)
Over the years, you probably have developed some artistic or creative skills. Mine happens to be writing, but I’m sure that you have some skills that you enjoy.
Music, drawing, pottery, etc, are all great ways for you to express your creative sides, and it doesn’t matter if it seems unproductive. Like learning a new skill, there are so many fringe benefits to expressing your creativity.
I believe that the salsa dancing I have taken up recently is one of the best things I have ever done. It provides me with exercise, involves learning a new skill,
Expressing creativity is vital for several reasons:
- Self-Expression
- Stress Relief
- Problem-Solving Skills
- Emotional Well-being
- Cognitive Benefits
- Connection and Communication
- Personal Growth
- Cultural and Social Contribution
In summary, expressing creativity enriches lives, promotes well-being, fosters growth, and contributes to positive societal impact.
Conclusion
So that was 19 things that you should do every day. I hope that you found value in this list and that you try to implement at least some of these things into your day. All of these activities are low-cost and great investments of your time and energy.
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