“Good habits make all the difference.” —Aristotle
It is wise for each of us, from time to time, to stop and evaluate our lives as we seek to make the most of them.
The start of a calendar year provides an opportunity to look back at the decisions that shaped our lives during the past year and gives us an extra push to make adjustments for the next one. Every new January represents a natural opportunity to evaluate the direction of our lives, adjust course if necessary, adopt new habits, or make healthy changes. Birthdays can often serve the same purpose.
Regardless of the time of year, self-reflection is important. Consider then, these 11 resolutions for a better you—proven by science. It is, after all, our habits that determine the course of our lives.
1. Exercise. Most of us recognize the benefits of physical exercise: healthy bodies, healthy minds, and healthy confidence. Some studies indicate exercise contributes to a positive body image even prior to any body weight or shape change—with as little as two weeks of regular exercise. And with increasing study centered around the effectiveness of minimalist workouts, each of us should be able to find the time to get started.
2. Less television. Those seeking intentionality realize the negative influence television has on their mind: it impacts our worldview, encourages consumerism, oversimplifies life, and results in less life satisfaction. Even more drastic, scientists are beginning to discover the habit of watching too-much television may be negatively impacting our life expectancy as well. Nobody is telling you to throw your television in the nearest dumpster, but deciding to cut back in the next year may be one of the best decisions you could ever make.
3. Go outside. According to recent studies published in the Journal of Environmental Psychology, simply spending time outside with nature contributes to increased energy, wards off feelings of exhaustion, and results in a heightened sense of well-being. Of course, simply walking from your front door to the car door doesn’t count. So make a point this coming year to find an excuse to be outside—you can always start with a simple walk around the block each evening.
4. Read fiction. Recently, researchers have begun studying the physical impact reading stories has on our brain. As you might expect, they are discovering reading results in heightened connectivity and brain activity—sometimes, even up to 5 days after the book has been completed. If you read fiction, you already know this to be true. If you don’t, this could be your year to start. You may enjoy beginning with The Hunger Games or Divergent.
5. Give. Numerous studies show charitable giving boosts happiness and reduces stress—especially when the generosity promotes positive social connection. If you don’t already, find a cause or person you believe in and offer them consistent monthly support. They will benefit. You will benefit. And the world will be a better place.
6. Serve. Volunteering provides great value for our lives and the lives of those we choose to enrich. One study from the Wharton School at the University of Pennsylvania, Harvard Business School, and the Yale School of Management found that when a person volunteers his or her time, they begin to feel like they have more time and are more efficient. Additionally, volunteers feel better about themselves, experience lower stress levels, and develop a deeper connection with others. The golden number appears to be 100 hours per year (2 hours/week).
7. Buy less stuff and more experiences. In studies presented at the Society for Personality and Social Psychology, researchers suggest that buying life experiences rather than material possessions leads to greater happiness for both the consumer and those around them. Decide today to spend less money this year on possessions and more money on meaningful, memorable experiences. You’ll be glad you did in more ways than one.
8. Display gratitude. Psychologists have scientifically proven that one of the greatest contributing factors to overall happiness in your life is how much gratitude you show. And it can be experienced with as little as three expressions each day (“Thank you for…”). Getting started is so easy and beneficial. It could be the easiest decision you make all year.
9. Practice smiling. In a fascinating study conducted at the Michigan State Business School, customer service professionals who fake a smile throughout the day worsen their mood. But people who smile as a result of cultivating positive thoughts improve their mood and withdraw less. Simply put, one easy way to improve your mood throughout the next year is to intentionally recall pleasant memories or think more positively about your current situation—and then smile because of it.
10. Stop and just play. Our world is becoming increasingly busy and the temptation to measure our worth by external factors continues to grow. As a result, taking time to slow down and just play is becoming increasingly rare. But play is fun and enjoyable. Play enriches the lives of children by exercising their mind and body. And it has the same positive effect on adults. So make an extra point to just slow down and play constructively with your friends or kids.
11. Determine to be happy. Two experimental studies published in The Journal of Positive Psychology this past year offer ground-breaking research on the cultivation of happiness. Based on the experiments, participants who listened to “happy” music and actively tried to feel happier reported the highest level of positive mood afterwards—more so than those who simply listened to the music. In other words, determining to be happy is a productive decision towards achieving it.
Adopting 11 new habits at one time is almost certainly too much to ask. But choose one or two specifically. And then, give it 29 days. You’ll be surprised how quickly they become habit.
Queen Mary says
Ah, well, if science says so, it must be true! I jest of course, but it does seem that common sense supports this list with much more credibility than the vagaries of scientific research — at least for me. Who wouldn’t rather a walk outside rather than television inside?
Gladys (The Pinay Mom) says
This is so practical and can be done. I remember as an elementary student back home (Philippines), our teachers used to give us an assignment to list our New Year’s Resolution (literally first day of school in every New Year) and most of the time those resolutions never put into action.
Thanks for sharing this!
Zuma says
Resolutions seems anything but minimalist. Another example of the minimalist movement being co-opted into the productivity business cult. Do more and more and more is their mantra. To what end? As a minimalist, my aim is to take it easy with what I have and definitely not follow some arbitrary and potentially dangerous set of resolutions. Dangerous? Reading fiction, especially the late capitalist tomes of the Hunger Games will just keep us entrenched in the social structures that have us groping for minimalist in the first place. Heaven forbid we read some continental philosophy and think critically about our world and it’s crippling economic structures.
Lynne says
You used “it’s” wrong.
John says
You sound lazy.
bob says
I find that the single most fulfilling thing for me is to genuinely help someone. By that I mean that I provide something they really need or help them to be able to do something they have trouble with. I don’t count it when I show how to do something over and over again because they don’t get it since that is really not helping them. But it is a fantastic feeling when I assist someone or provide to someone and they thrive in it. I am in IT for the State and work with a lot of current/new technology. Yet, contrary to many tech people, I don’t find joy in working with technology but instead finding ways to make technology work for people. For a time I was working in user support for our agency and loved it, but have since been reassigned to behind the scenes support and don’t like it so much. I can still do things for people outside of work though, so that helps to keep me going.
thixotropic says
Regarding the advice to read fiction: iirc the study reported that these wonderful results came from books that challenged the mind — literary fiction — not just lightweight summer trash. Which makes sense, when you think about it — a book that requires no thought won’t provoke it, either.
Karla McEvoy says
I read a lot of non-fiction, but tend to gravitate towards the television when I am looking for entertainment. Read more fiction for fun is a goal for me this year.
Sandy says
I already practice most of these and are definitely great reminders!
Thank-you!
Becky says
Right now 14 Beth Moore books are available for free for iBooks or nook…..more good reading
Becky says
Read the hunger Games trilogy, now on the third Divergent book….good fiction for all ages, enjoy discussing them with my teens.
Keith says
Thank you for the clear and concise list.
Interesting how each of the items are encouraged to us in the Bible.