These continue to be uncertain times for all. Everyone everywhere is still experiencing the unsettling and stressful times that have been consumed by COVID. While it may seem as if there is no end in sight, there are some ways to stay on top of the day to day. Putting healthy habits in place can help make strides to thrive instead of just survive.
Inspired by a recent Microsoft article, Strengthen your resilience in uncertain times, here are some steps you can take to help maintain control of the day to day and feel healthier and more accomplished:
Take microsteps, and stack habits
Keith Bellizzi, a professor of human development and family sciences at the University of Connecticut, says that “we can set ourselves up for success in tough times by reframing obstacles to see potential positive aspects and setting small, achievable goals.”
Never heard of Microsteps? Don’t worry… they are exactly what they sound like: baby steps! According to Psychology Today writer, Robert Taibbi, “The key to solving most problems is creating small successes.”
A way to build on these microsteps is through association with current successful patterns. James Clear, author of Atomic Habits, has some great advice about how build on old habits to help create new ones: “When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.”
Give yourself more credit
Chances are, you are not giving yourself enough credit for your accomplishments. There’s no need to get down on yourself! One way to put things into perspective is to develop a credit practice. Not to be confused with a gratitude practice, which involves thinking about or writing down things you are grateful for (health, job, etc), a credit practice encourages you to think about things you yourself have done. Daily or weekly, take time to consider the effort you put into your work, any specific achievements you can point to, etc.
To leverage this newfound appreciation for yourself and create more accomplishments worth being grateful for, make a task list. “Creating a daily to-do list of small, achievable goals and checking them off one by one releases dopamine, a neurotransmitter in the brain that is tied to pleasure as well as striving and focus. ‘This not only makes you feel good, but also motivates you to continue checking off items on that list,’ Bellizzi says.”
One piece of advice for getting through your to-do list: “If something takes less than two minutes, do it immediately. Finishing a quick task is often simpler than reviewing it, putting it in your calendar, and returning to it later.”
Reset and recharge throughout the day
“We need to constantly remind ourselves that having a well-cared-for body and mind makes one feel good and contributes to healthy relationships and an increase in general well-being,” Bellizzi says.
Recharging throughout the day can help with maintain focus and building resilience. Some ways to set aside time to reboot can include:
- Focus on your breath. Breath in for a count of four, hold for a count of four, breathe out for a count of four, hold for a count of four, and repeat.
- After every conference call or meeting, stand up and do a quick stretch.
- Step outside. Feel the fresh air on your face and in your lungs.
And to top it all off at the end of a day, there is nothing better than a good night’s sleep. Aside from all of the well known reasons why you should prioritize sleep, neuroscientist Jeff Iliff explains a more telling recent scientific discovery in his TED talk. “We go to sleep every single night, but our brains, they never rest. While our body is still and our mind is off walking in dreams somewhere, the elegant machinery of the brain is quietly hard at work cleaning and maintaining this unimaginably complex machine.”
Create daily moments for joy and connection
Include self-care in your daily schedule, just like you would any other meeting you attend or task you hope to accomplish.
According to the Microsoft article, “Connecting with the people and passions that fulfill us might at first seem like indulgences, but they’re actually essential to our well-being.”
Here are some ways to bring joy and connection to your every day:
- Schedule a virtual coffee break or meal with a friend.
- Brighten up your morning routine. Meditate, take a walk, enjoy your coffee or tea without your phone.
- Put time into your calendar to focus on your passions…or discover a new one!
We can continue to work on becoming our best selves, not despite but because of the circumstances. If we take the microsteps now and build healthy habits, when COVID is all said and done, the habits we have built during this time will still be with us. That is resilience.