Is there a relationship in your life you want to improve? What causes or movements are you passionate about? Is there a project you’ve been meaning to finish? What do you like to do in your free time? Making your goal to “be a better” person may be challenging to define and achieve. Instead, opt for small goals that can help you grow as an individual, like reading a nonfiction book, writing a short story, calling your mom every weekend, or helping someone in need every day.
Dwelling on past wrongs can actually increase your blood pressure and heart rate, while forgiveness can help manage and lower stress.
Avoid making assumptions about people and jumping to conclusions. Imagine yourself in someone else’s shoes or situation. Actively listen to express interest and help someone feel heard.
Aim to practice at least one act of kindness every day. It doesn’t have to be something big or time-consuming. Even leaving a sticky note on a public bathroom mirror saying, “You’re beautiful inside and out!” can make someone’s day. When you help others, you get a rush of endorphins that make you feel good. This is known as the “helper’s high. ”
Make a bucket list of things you can do outside of your comfort zone. Then, spend every other weekend checking an activity off the list. Ask friends to join you on your adventures for double the fun. Experiment with a different routine by going to a different coffee shop for lunch or taking an alternative route to work. Don’t be afraid to challenge yourself. The impossible can be obtainable if you put your best foot forward.
Sign up for a class you’re interested in online or at a library. Maybe that’s an art class or a course on American Literature. Read a nonfiction book. Listen to a podcast about a topic you want to learn more about, like business, money, culture, or mental health.
For instance, if friends don’t usually come to you for advice, ask yourself why. Do you talk over them or criticize their decisions? Maybe you need to work on being a better listener. The more you learn to be flexible and adaptable with your behavior, the better you can care for yourself and those around you.
Try redirecting your anger away from yourself and others by going on a walk, doing yoga, or punching a pillow. Calm yourself down by taking deep belly breaths and visualizing a relaxing or joyful memory. Reconstruct your thinking patterns by avoiding words like “never” or “always” to describe yourself or others.
“You never listen to me anymore,” changes to, “I feel that my concerns aren’t being heard. ” “I hate when you shout at the kids,” changes to, “When you shout at the kids, I feel upset because I want the kids to feel respected. ” “You’re always grounding me. It’s not fair!” changes to, “I feel like you’re always grounding me, and it upsets me. ”
Keep a gratitude journal or make a gratitude list to highlight all the things you’re thankful for each day, big or small. [11] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source Savor surprises by appreciating the thought that was put into them. Share what you’re thankful for with others. For instance, if your brother helped you move your couch, let him know how much you appreciate his help. [12] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source
For instance, maybe you ordered a pizza for family game night, but the deliverer is stuck in traffic. Instead of getting frustrated, recognize that the extra time waiting for your pizza has given you more time to pick out a game. Plus, you’ll probably get a discounted pizza. Another example could be that your computer starts updating the moment you want to work. Rather than getting upset, use the extra minutes of downtime to play with your dog, take a walk, or do some tidying up.
Enroll in classes that spark your interest to learn a new skill or find a new passion. Do things that are meaningful to you to help you feel fulfilled. [15] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source
Aim to get at least 7 hours of sleep every night to help your mind and body recharge. [17] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Eat food that nourishes your mind and body. Aim to eat whole foods, but don’t restrict yourself—it’s okay to have a cookie every now and then! Do a form of exercise you enjoy for at least 30 minutes every day. Maybe that’s walking, dancing, hiking, doing yoga, or kickboxing.
Try your best not to dwell on the past. Instead, focus on the present moment. Change is inevitable, but you can roll with the punches.
Pretend you’re writing a letter to a friend in a similar situation. How would you talk them through it? Place your hand over your heart and whisper positive affirmations to yourself when you’re down, like “I am safe,” “I am kind to myself,” and “I am smart and have a big heart. ” Note your accomplishments and achievements without criticism by responding rationally to self-critical thoughts. Acknowledge where the critic comes from and then prove it wrong in a logical way. [20] X Research source Look in the mirror every morning and compliment yourself. You could say something like, “You’re beautiful, no matter what,” or “You have the brightest smile. ”
