Though the weather is giving the illusion of a carefree summer, many people I talk to around campus are in an constant state of tension and looming stress. Finals are looming, the pressure to tan is tempting, and to-do lists are full. Adding another to-do list might feel impossible— but surprisingly, it also could be essential in making the original one feel more manageable. This to-do list is a list of tiny but powerful habits that should not be underestimated. Incorporating them into my daily routine increases my wellbeing and significantly lightens my emotional load.
starting a gratitude practice
Something truly life changing for me has been a gratitude journal, or even using the notes app on my phone as one. Putting three things I am grateful for into writing at the end of each day not only grounds me but lifts my mood, relaxing me into more peaceful sleep. Partly because I feel like we are so lucky to live in Isla Vista, I never run out of things to be grateful for. That’s the point of the exercise: coming up with a new list each day. It can be as simple as “I am grateful for being able to watch the sunset” or as deep as gratitude for a family member’s role in making you who you are. By simply taking note of what is going well in life, there can be benefits in not only your mental state but your physical one as well. I believe gratitude makes me a more optimistic person overall because it teaches you to look for the good in everything or the positive side in any situation.
Benefits of meditation
Meditation was introduced to me at a young age initially because of how hard it was for me to fall asleep when I was younger. Guided breathing and body scan meditations are the quickest ways for me to stop overthinking about all the things I need to do and planning schedules in my head when in reality, it is time to rest. I like the app Insight Timer, specifically the Yoga Nidra meditation for sleep. However, meditation is not just for falling asleep. It can be very powerful to meditate right after you wake up– this is difficult, and it’s hard for me not to just roll over and go right back to bed. But when I get up first and out from under the comforter before starting a guided meditation, I feel revived and actually more awake and prepared to have positive interactions because of it. Meditation is proven to make your brain more powerful and better at processing information, so one way to think about it is strengthening your brain to do even better on those finals. It both improves attention and reduces stress, making it a key tiny habit to embed into your routine.
ice cold water: a habit?
The easiest tiny habit on this list is chugging cold water right when I wake up. This might be an implicit action for many people, but for me I will take a sip and stop there. By leaving an icy-cold water bottle filled to the brim on my nightstand, when I wake up to the sharp ring of my alarm the next morning, the shock of the cold water wakes me up too. Even just for the sole point of staying hydrated by starting out hydrated, this easy twenty second step makes a morning easier and a day without dehydration.
vitamin c: supplemental health
As a freshman in the dorms, I have had my fair share of sickness. There’s often no way to avoid this, even when out of the dorms and living in a crowded house on DP or simply going through the motions of college life. Vitamin C packets changed this for me, the only supplement I have taken that I would vouch for (and my Nana does too.) One squeeze of the somewhat bitter gel and you’re done, as I find myself not having time to make an Emergen-C every day. It not only boosts your memory, but helps your immune system among a vast array of other benefits that make it worth it. When I feel healthy, my mood is better and so is my academic motivation and performance.
sunlight: my battery Recharger
Going along with the vitamin habit, Vitamin D is something I genuinely feel resets my battery consistently and effectively. Being outside is something that brings me genuine joy, especially when enjoyed with a salty dip in our slowly-warming ocean. Even if it is just standing in the sun and closing my eyes, I feel so much better and healthier after having soaked up some rays. While Vitamin D can be taken as a supplement (which I do), the actual process of feeling the warmth on your skin is irreplaceable to me.
implementation and timing
Routine is essential in creating habits (I highly recommend the book Atomic Habits by James Clear for a deep dive into the endless possibilities that can result from them). Starting with every practice I have recommended all at once will likely not lead to lasting results. Instead, it is important to begin with one, and work your way up from there by stacking the others on top of it as time goes on.
The time of day also plays a key role. For meditation, the ideal timing varies. Morning is beneficial because it can set the tone for the day, while the advantages of night meditation include ease of sleeping–but really any time you can squeeze it in is perfect. Some of these have key timing moments, like water as soon as you wake up, but for most of the tasks on this list, the best time is simply when you have time. The most important factor is that the habits can actually be weaved into your daily schedule. You can start by setting a reminder on your phone until it is ingrained enough to happen automatically and out of habit.
Through the application of these habits, phenomenal and real change occurs. The somewhat cliche saying that consistency is key is overused for a reason, as it is the repetition of this simple to-do list that provides results. For me, these include an increased social battery, which opens up opportunities for new friendships and strengthened relationships with current friends. I feel healthier and my body feels more taken care of. My mind does too, whether that means that it is wired for optimism due to gratitude or well rested because of meditation. What starts as a few small, intentional choices each day has the power to transform not only how I feel, but my levels of motivation and success in just about every part of my life.