Sometimes, the idea of incorporating positive habits into our lives might seem overwhelming. Why? Because we believe we must perform a complete overhaul of our existing habits to do so.

At Stay Positive News, we’re here to tell you that implementing even the slightest change can lead to the establishment of positive habits. When practiced over time, positive habits become lifestyle changes that can improve your mental and physical well-being.

Before we take a deep dive into developing positive habits, let’s discuss habits in general.

A habit is a behavior performed regularly … routinely, if you will. For example, brushing your teeth is part of a routine; therefore, it’s a habit. As habits are learned behaviors, they aren’t performed subconsciously, meaning we have control over our habits.

This is good news, because it means bad habits like biting your nails can be unlearned, and good habits like drinking more water can be learned.

You might be asking yourself, “If my habits are routine, why should I even think about them?”

The answer is simple — once we become aware of our habits, we can become mindful of ways we can improve them. Often, this involves building upon our already existing good habits by incorporating additional habits that promote better emotional and physical health, as well as personal development.

In short, developing positive habits can create meaningful and lasting changes that have the power to improve life in so many ways. That said, let’s discuss 13 positive habits you can implement today.

1. Learn Something New

Read a book on a new topic of interest, take a class — in-person or online — or pick up a new hobby, such as painting, writing, or pottery.

Learning new things slows down the aging process in the brain by stimulating neurons, which form new neural pathways, allowing electrical impulses to travel faster. This process not only allows us to learn faster, but may also even assist in staving off dementia. Additionally, learning something new helps us to gain a broader perspective on the world around us.

Tip: Try learning something new every day, whether it’s a fact you read about in a book or article, or something you learn from experience.

2. Up Your Water Intake

Consumption of water aids in digestive function by promoting absorption of nutrients, brain function by balancing electrolytes, and protects your tissues, spinal cord, and joints by acting as a lubricant. Additionally, water assists your kidneys in removing waste from the blood stream.

If that’s not enough to persuade you to put down the coffee cup, upping your intake of water can assist in weight loss, as well as improve your mood and mental clarity. It is suggested that men consume 3.7 liters (15.5 cups) of water daily, while women consume 2.7 liters (11.5 cups).

Tip: If you aren’t a fan of water, try adding a little flavor with slices of orange, lemon, lime, or cucumber.

3. Prioritize a Healthy Work-Life Balance

Feel like you’re constantly on the clock, or consistently taking work home with you? It may be time to reorganize your work duties to take off some of the pressure.

Managing your time effectively while at work, not trying to be the hero by taking on too much, and delegating tasks that can be performed by others are all ways to prioritize the aspects of your life that go beyond the workplace.

Tip: There are times when it is perfectly acceptable to leave a task unfinished until the next day. Practice appropriate boundaries by leaving work at work.

4. Take a Walk

Studies show that movement, and specifically walking, lowers blood pressure, improves sleep patterns, reduces stress, and increases energy levels. Think you don’t have time? Even a 10-to-15-minute walk outside can clear your mind and relax your body.

What’s more, the best thing about taking a walk is that it can be done anywhere and at your own pace.

Tip: Wear your walking shoes to work and take a short walk on your lunch break. Choose a fun destination such as a coffee or sandwich shop and walk to it instead of driving.

5. Stimulate Your Brain

The brain is a muscle, and as such, it needs exercise just like any other muscle.

Putting together a puzzle, playing a game, or completing a crossword puzzle are great ways to activate your brain and keep your mind sharp.

Tip: Can’t find a friend to play a game with? No problem! There are many games, such as Solitaire, that can be played solo.

6. Journaling

Writing down your thoughts in a journal each day can help put things in perspective and make you grateful for the positive things in your life. A journal is your own private world of thoughts and feelings. Think of it as a best friend or confidant.

Tip: Keep a journal on your bedside table and pick a certain time each day to jot down a few thoughts.

7. Deep Breathing

This may sound silly but try taking a deep breath right now. It feels good, doesn’t it?

Surprisingly, taking a deep breath is not something we do automatically; rather, our breathing is typically somewhat shallow. Taking a deep breath increases the oxygen supply to the brain, stimulating the parasympathetic nervous system, which helps us relax and promotes a state of calmness.

Tip: Practice deep breathing to promote relaxation and reduce stress. Try it in the car, while waiting in line at the store, or right before going to bed.

8. Log Off

Let’s be honest, technology is a wonderful thing that absolutely improves the quality of our lives. However, we all know it’s very easy to become addicted to our phones, laptops, and tablets.

That said, if you find yourself checking social media or emails consistently throughout the day, it might be a good idea to give yourself permission to “clock out,” meaning choose a time when you’ll log off all devices for the rest of the day. This might be difficult initially, as most of us have become accustomed to absent-mindedly checking our accounts, but the peace of mind that comes with disconnecting from technology will most certainly be worth it.

Tip: Turn off all gadgets one hour before bedtime to clear your mind and prepare to rest. Even better, place all gadgets a good distance away from the bed, curbing the impulse to log on.

9. Be Mindful of Messaging

In this, the age of algorithms, we all know what it’s like to be directed to negative messaging via social media. Before we know it’s even happening, we may begin to feel overwhelmed and overcome by negativity. That’s why it’s important to disengage from social media and center yourself in the knowledge that there is so much positivity in the world!

Tip: Check out publications like Stay Positive News for glimpses into positive stories in your community. We all need a little positivity in our lives!

10. Get a Good Night’s Sleep

A good night’s sleep is restorative and can improve one’s mood and sharpen one’s focus.

The physical and mental impact of sleep is well documented, as getting 7-9 hours of uninterrupted sleep each night can lower blood pressure, assist with regulating weight gain, reduce stress and improve mental clarity.

Tip: In addition to setting an alarm for waking up, why not set an alarm for when it’s time to go to bed? Try starting your pre-sleep rituals, such as brushing your teeth and shutting off all technology, a half-hour earlier and see how you feel the next morning.

11. Declutter Your Space

When we hold onto things we don’t need, our physical surroundings can become cluttered, which raises our cortisol and stress levels whether we’re conscious of it or not. Focusing on one room at a time, clear your mind by clearing your space. Let go of anything no longer useful.

Tip: Be mindful of the reasons we hold onto items we no longer need. If you’re holding onto something you haven’t used or worn in years, it might be time to let it go.

12. Smile

Seems silly, right?

Did you know the benefits of smiling include activating pathways in the brain that release dopamine and serotonin, neurotransmitters that improve our mood? That’s right, smiling acts as a natural antidepressant.

In addition, research suggests smiling reduces pain, makes us less prone to disease, lowers blood pressure, and relieves anxiety and stress. The most recent studies on smiling indicate it may increase our lifespan by years.

Tip: Research shows that false smiles have the same affect on our health as genuine smiles. Waiting in line at the grocery store? Sitting at a traffic light? Go ahead and say cheese!

13. Practice Kindness

Having positive social interactions and practicing genuine acts of kindness can increase your own happiness, as well as the person on the receiving end of your gesture. In fact, studies have shown both giving and receiving kindness light up the same areas of the brain activated when receiving a monetary award.

What’s more, kindness doesn’t have to be a grand gesture. Simply holding the door open for someone, buying a stranger’s coffee, or paying someone a compliment are all small ways we can practice kindness.

Tip: Make it a goal to spread a little kindness each day.