7 Little Ways to Improve Your Day

Summary

TopThink's video offers seven practical tips to enhance daily life. It emphasizes the impact of exercise on mood and brain health, the benefits of spending time in nature for improved well-being, and the importance of altruism in elevating mood. The script also highlights the necessity of proper sleep and hydration for physical health, introduces meditation and mindfulness for mental clarity, and suggests decluttering for a more focused day. Lastly, it encourages planning and setting goals to create a sense of purpose and direction, all contributing to a happier and more meaningful life.

Takeaways

• 😌 **Exercise Boosts Mood**: Engaging in physical activity releases serotonin and dopamine, leading to a happiness boost and mood stabilization.
• 🌞 **Morning Sunlight**: Starting the day with a morning walk provides fresh air, a boost in mood, and helps clear the mind.
• 💪 **Strength Training Benefits**: Incorporating strength training can improve balance, reduce injury risk, and enhance independence, especially for older adults.
• 🧘 **Daily Stretching**: Stretching improves flexibility and circulation, and can evolve into a full yoga routine to build mindfulness.
• 🌳 **Nature's Impact**: Spending time outdoors, even just 20 minutes a day, can significantly enhance well-being and provide an oxygen boost.
• 🌡 **Optimal Temperature**: Studies suggest that temperatures around 57°F (13.9°C) are most conducive to happiness.
• 🤝 **Helping Others**: Acts of kindness and volunteering can lead to a 'Helper's High,' increasing euphoria and reducing pain while fostering a sense of purpose.
• 💤 **Sleep and Hydration**: Adequate sleep and hydration are fundamental for physical health and can greatly improve daily life.
• 🧘‍♂️ **Meditation and Mindfulness**: Practicing mindfulness and meditation can lead to a calmer, clearer mind and a more peaceful day.
• 🏠 **Declutter Your Space**: A clean and organized environment can reduce distractions and promote a sense of well-being and focus.
• 📝 **Planning Enhances Productivity**: Creating daily to-do lists and planning for vacations can provide clarity and help accomplish goals more effectively.

Q & A

What is the main purpose of the TopThink video?

The main purpose of the TopThink video is to provide seven little ways to improve one's day, focusing on personal choices and habits that can lead to a happier and more meaningful life.

How does physical movement affect our mood and brain function according to the script?

Physical movement releases serotonin and dopamine, which are feel-good hormones that boost happiness. It also increases oxygen supply to the brain, leading to lasting benefits and reducing the likelihood of negative thought patterns.

What is the recommended amount of weekly cardio activity for most doctors?

Most doctors recommend about 150 minutes of cardio activity per week, which averages to about 30 minutes per day over five days.

What are some benefits of strength training mentioned in the script?

Strength training can protect joints from injury, reduce the risk of falling by improving balance, and make it easier to complete daily activities. For older individuals, it can also provide psychological benefits and a greater sense of independence.

How does spending time in nature impact our well-being according to the International Journal of Environmental Health Research?

The study showed that spending just 20 minutes per day outside in a green space can boost well-being, reduce feelings of isolation, and improve mood over time due to the oxygen boost from being near trees and plants.

What is the 'Helper's High' and how can it be experienced?

The 'Helper's High' is a term coined by researcher Allan Luks to describe the endorphin boost experienced by those who volunteer or perform altruistic acts, which can increase euphoria and reduce pain.

Why is sleep important for daily life and what are the consequences of sleep deprivation?

Sleep is crucial for overall health as it helps maintain a balanced metabolism, memory, concentration, and stress levels. Sleep deprivation can lead to impaired memory, poor concentration, and increased stress.

What is the recommended daily water intake for adult women and men according to the Institute of Medicine?

According to the Institute of Medicine, adult women should drink about nine cups of water per day, while men should drink about 13 cups.

How can meditation and mindfulness contribute to a calmer and happier day?

Meditation and mindfulness can increase inner calm and provide clarity, helping to prevent feelings of being overwhelmed. They allow for a more focused and graceful approach to tackling daily tasks.

What is the psychological impact of decluttering your space as suggested in the script?

Decluttering your space can have a positive psychological impact by minimizing distractions and encouraging well-being, which in turn allows for better focus and a reduction in feelings of being overwhelmed.

How can making plans help in managing daily tasks and reducing overwhelm?

Making plans, such as creating daily to-do lists and setting short-term, mid-term, and long-term goals, can help declutter the brain, provide clarity, and create an action plan that enables focused goal achievement.

What are some benefits of planning a vacation even if you don't take it, according to the journal Applied Research in Quality of Life?

The journal suggests that planning a vacation can provide benefits such as reducing stress and increasing happiness, even if the vacation is only a fantasy at that point. It also prepares you for when you decide to take the vacation.

Outlines

00:00

💪 Boost Your Mood with Exercise

The first paragraph introduces the video's theme of enhancing daily life through small, manageable changes. It emphasizes the importance of personal choice and habit formation for improved well-being. The paragraph suggests that even minor adjustments, such as starting the day with a walk or tidying up the workspace, can lead to significant benefits over time. Exercise is highlighted as a mood booster due to the release of serotonin and dopamine, and the paragraph recommends at least 150 minutes of weekly cardio, starting small if necessary. Strength training and stretching are also encouraged for their various health benefits, including improved flexibility, circulation, and psychological well-being.

05:06

🌳 Enjoy Nature for Better Well-being

The second paragraph focuses on the benefits of spending time in nature and how it can positively impact one's health and outlook on life. It cites a study showing that just 20 minutes outside in a green space can boost well-being by reducing feelings of isolation and providing an oxygen boost that improves mood. The paragraph also discusses the importance of sunlight for vitamin D production and its effect on mood, suggesting an ideal temperature for happiness. Practical suggestions for incorporating nature into daily life include walking to work, biking to the store, visiting the dog park, having picnics, or taking phone calls outside.

10:09

🤗 The Power of Helping Others

This paragraph explores the emotional and psychological benefits of altruism, such as volunteering and performing random acts of kindness. It introduces the concept of the 'Helper's High,' a state of euphoria and reduced pain resulting from endorphin release during altruistic acts. The paragraph suggests that helping others can provide a sense of meaning and purpose, reduce loneliness by fostering new social connections, and increase confidence. These benefits, in turn, can lead to new opportunities and an improved daily life.

💤 Sleep and Hydrate for Optimal Health

The fourth paragraph emphasizes the critical role of sleep and hydration in maintaining overall health and improving daily life. It warns of the negative effects of sleep deprivation, such as a disrupted metabolism, impaired memory, and increased stress, recommending seven to nine hours of sleep for adults. The paragraph offers tips for better sleep, including creating a conducive bedroom environment and reducing screen time before bed. Hydration is also discussed, with the paragraph noting that the human body is 70% water and detailing the importance of water for various bodily functions. It concludes by recommending daily water intake amounts for men and women.

🧘‍♀️ Meditation and Mindfulness for Inner Peace

The fifth paragraph discusses the benefits of meditation and mindfulness for achieving a calmer and happier day. It suggests that taking time to appreciate life's little things can increase inner calm and provide clarity, preventing feelings of being overwhelmed. The paragraph offers practical meditation tips, such as sitting in silence for two minutes daily to minimize distractions and focus on the present. Alternatively, it suggests a gratitude practice, like journaling about things one is thankful for, as a way to remind oneself of life's positive aspects and promote peace.

🏠 Declutter Your Space for a Better Day

This paragraph highlights the psychological benefits of decluttering one's space, associating it with a better day. It suggests starting the day by making the bed to set an intention for organization and readiness. The paragraph also recommends cleaning up the kitchen and workspace to minimize distractions and encourage well-being, allowing for better focus on tasks without feeling overwhelmed. Practical steps include washing dishes, organizing papers, and dusting surfaces to create a cleaner environment.

📝 Make Plans to Improve Productivity

The final paragraph of the script discusses the counterintuitive strategy of making plans to combat feelings of being overwhelmed. It suggests that creating daily task lists sorted by urgency can provide clarity and an action plan, potentially reducing the perceived amount of work. The paragraph also touches on the benefits of planning for larger goals, such as vacations, even if they are not immediately taken, citing a study that shows the positive effects of such planning on life satisfaction. The paragraph concludes by encouraging viewers to subscribe for more content.

Keywords

💡Exercise

Exercise refers to any physical activity that helps improve health and fitness. In the video's context, it is highlighted as a crucial component for boosting mood and cognitive function due to the release of serotonin and dopamine, the 'feel-good' hormones. The script emphasizes the long-term benefits of regular exercise, such as improved oxygen supply to the brain, and suggests starting with as little as ten minutes a day, like a morning walk.

💡Nature

Nature, in the video, is presented as an essential element for enhancing well-being and life outlook. Spending time outdoors, especially in green spaces, is shown to significantly boost happiness and reduce feelings of isolation. The script mentions the benefits of fresh air and sunlight, including vitamin D production and mood improvement, and encourages integrating nature into daily routines through activities like walking to work or having picnics.

💡Helping Others

Helping others is discussed as a selfless act that paradoxically improves one's own mood and life satisfaction. The term encompasses volunteering, complimenting, and performing random acts of kindness, which can lead to the 'Helper's High,' a state of euphoria and reduced pain due to endorphin release. The video suggests that engaging in altruistic activities can provide a sense of purpose and reduce loneliness by fostering social connections.

💡Sleep

Sleep is identified as a fundamental aspect of physical health that significantly impacts daily life. The video warns of the dangers of sleep deprivation, such as impaired memory and increased stress, and emphasizes the importance of getting seven to nine hours of sleep for adults. It provides tips for better sleep hygiene, like creating a conducive sleeping environment and reducing screen time before bed.

💡Hydration

Hydration is highlighted as a key to maintaining physical health and optimal body function. The video explains that the body is about 70% water and uses it for various vital processes, including nutrient delivery and temperature regulation. It warns that dehydration can negatively affect cognitive function and overall well-being, and it cites the recommended daily water intake for men and women.

💡Meditation

Meditation is presented as a practice for achieving inner peace and clarity amidst life's chaos. The video suggests that even short periods of meditation can help reduce stress and enhance focus. It offers practical advice, such as sitting in silence for a few minutes each day to minimize distractions and foster mindfulness, as a means to improve mental well-being.

💡Mindfulness

Mindfulness, in the context of the video, is the practice of being fully present and aware of one's thoughts and feelings without judgment. It is linked to improved mental health and the ability to handle daily tasks with confidence. The script proposes a gratitude practice as an alternative to meditation, where one spends time acknowledging positive aspects of life to cultivate peace.

💡Declutter

Decluttering is discussed as a means to create a more organized and psychologically beneficial environment. The video suggests that tidying up spaces, such as making the bed or cleaning the kitchen and workspace, can reduce distractions and contribute to a sense of accomplishment and well-being. It positions decluttering as a simple yet effective habit for starting the day on a positive note.

💡Plans

Plans, in the video, are portrayed as essential tools for managing tasks and achieving goals. Creating to-do lists is presented as a way to declutter the mind and provide clarity and focus. The script also touches on the benefits of planning vacations, even if not immediately taken, as a form of mental escape and preparation for future travel.

💡Well-being

Well-being is a central theme in the video, encompassing both physical and mental health. It is discussed in relation to various practices, such as exercise, spending time in nature, helping others, adequate sleep, and proper hydration, all of which contribute to an improved quality of life. The script illustrates how these practices can lead to a happier and more meaningful existence.

💡Habits

Habits are presented as routine behaviors that can be developed to improve one's day-to-day life. The video emphasizes the importance of building positive habits, such as morning walks or strength training, to enhance overall well-being and create a pathway for a happier life. It suggests that even small, consistent actions can accumulate over time to form lifelong habits.

Highlights

Daily life can be a grind, but small choices can improve each day.

Interpreting and interacting with the world is within individual control.

Building better habits can lead to greater overall wellbeing.

Starting with small adjustments can impact your day, from waking up to going to sleep.

Exercise releases serotonin and dopamine, improving mood and mental health.

150 minutes of weekly cardio activity is recommended for lasting benefits.

Starting with ten minutes of exercise can make a significant difference.

Strength training improves balance and reduces injury risk.

Daily stretching can improve flexibility and ease muscle tightness.

Spending time outdoors boosts well-being and provides an oxygen boost.

Ideal temperature for happiness is 57°F - or 13.9°C according to the American Meteorological Society.

Helping others through altruistic acts can improve mood and provide a sense of purpose.

Volunteering can reduce loneliness and increase social connections.

Rest and hydration are crucial for overall physical health and daily life.

Adults need seven to nine hours of sleep to avoid the negative effects of sleep deprivation.

Meditation and mindfulness can lead to a calmer and happier day.

Decluttering your space can set the intention for a better and organized day.

Creating daily to-do lists can help declutter the brain and provide an action plan.

Planning a vacation, even if not taken, can have psychological benefits.

Transcripts

Hey everyone, and welcome to TopThink. Today, we  will learn seven little ways to improve your day. 

Now, let’s begin. Daily life can be a  

grind. So many of us feel overworked, underpaid,  tired, stressed, and overwhelmed. While there may  

not be one clear path for a better life, there are  tiny choices we can make along the way to improve  

each of our days. While there is a lot we can’t  change, how you interpret and interact with the  

world is within your domain as an individual.  By taking charge of your personal choices and  

building better habits, you can exert control  over your life and feel more confident, relaxed,  

and at peace. As your happy outlook grows, good  days can lead to an even better ones. By improving  

just one day at a time, you can build the  pathway for a happier and more meaningful life. 

Making tiny adjustments to your day, starting  with the moment you wake up until the moment  

you go to sleep, can have an impact. The key  is getting started – make a choice and stick  

with it. You might choose to simply start walking  in the morning, or to take a few minutes to clean  

up your workspace. You don’t have to invest  hours in self-improvement before you start to  

see a difference. Over time, pursuing these daily  tasks can help build lifelong habits that lead to  

greater overall wellbeing. These tiny habits can  make us appreciate the small moments that make  

up a fulfilling life. So without further ado,  here are seven little ways to improve your day. 

1. Get Some Exercise Physical movement releases serotonin  

and dopamine, the feel-good hormones that give  you a happiness boost. And the mood stabilizing  

effects of exercise are not temporary. Working  out also pumps oxygen into your brain, leading to  

lasting benefits. A well-oxygenated brain is less  likely to suffer from negative thought patterns. 

Most doctors recommend about 150 minutes of cardio  activity per week – meaning about 30 minutes  

per day over five days. If you’re starting from  scratch, that amount can be daunting. But it’s OK  

to start small. Even just ten minutes of exercise  can improve your whole day. Try starting off with  

a morning walk, which in addition to getting your  heart rate up will also get you some fresh air  

and allow you to clear your head. Strength training has also been  

shown to improve your overall quality of  life. It can protect joints from injury,  

reduce your risk of falling by improving your  balance, and make it easier for you to complete  

daily activities. If you are older, this wonderful  activity can provide psychological benefits as  

well, due to a greater sense of independence.  Start by lifting weights a few minutes a day,  

or even doing some bodyweight training  exercises. There are plenty of free apps  

and websites to help you learn the right moves. Daily stretching can also improve your flexibility  

and circulation and ease muscle tightness. You  can even eventually transition your stretching  

into a full yoga routine, which will help to  build a mindfulness practice moving forward. 

2. Enjoy Nature It’s easy to fall into  

a mostly indoor routine – from the bed to the  table to the subway to the desk and back. Just  

a few minutes a day of fresh air can have a huge  impact on your health and your outlook on life. 

A study from the International Journal of  Environmental Health Research showed that spending  

just 20 minutes per day outside in a green space  boosted well-being. Getting outside helps you feel  

less isolated, allowing you to see other people  and get away from your usual surroundings. Plus,  

being near trees and other plants gives you that  oxygen boost that improves your mood over time.  

You don’t get the same effect by breathing in the  recycled air inside your home or office all day. A  

little fresh air does the brain and body good. Sunshine is vital to your physical health,  

boosting vitamin D, which strengthens  bones, reduces inflammation, and fights  

infection. And it’s no coincidence that when we  fantasize about vacation, we often picture mild,  

sunny climates. The American Meteorological  Society published a study showing the impact  

of temperature and even wind speed on  people’s moods. They found that the ideal  

temperature for happiness is 57°F - or 13.9°C. Try one of these new habits to build some nature  

time into your day: walk to work, ride your  bike to the store, stop by the dog park with  

your furry friend, meet a friend for a picnic,  or take a few of your work phone calls outside. 

3. Help Others Helping others can help you. Studies have  

shown that altruistic acts such as volunteering,  paying a compliment, charity work, and random acts  

of kindness can vastly improve your mood. Those  who volunteer experience something researcher  

Allan Luks calls the “Helper’s High,” a boost of  endorphins that can increase euphoria and reduce  

pain. Even remembering your past acts of kindness  can stimulate the same feelings of wellbeing. 

Contributing to an effort greater than  yourself can have a spiritual benefit,  

giving you a sense of meaning and purpose to your  life. Volunteering to help others can also reduce  

loneliness as you interact with new colleagues  and get to know the people you are helping. Armed  

with new social connections and a deeper sense of  empathy, you’ll begin to feel more confident each  

day. This increased confidence, in turn, can  lead to new opportunities in life that makes  

each day that much better. 4. Sleep and Hydrate 

Two keys to overall physical health can vastly  improve your daily life: rest and hydration. 

It’s crucial to get enough sleep. If you  don’t, you’re definitely going to feel  

it. The American Psychological Association  warns of the dangers of sleep deprivation,  

which include a disrupted metabolism, impaired  memory, poor concentration, and increased  

stress. Most adults need seven to nine hours of  sleep – some more, some less, depending on age,  

gender, and other personal factors. Even just knowing that you need to get  

better sleep can be stressful – and make it that  much harder to relax. Try to lay the groundwork  

for a better night’s rest before you even get  to bed. Make sure your bedroom is cool, clean,  

and peacefully decorated. Reduce your screentime  before bed as the blue light can strain your eyes  

and activate your brain. Ideally, try not to  bring your phone or tablet into the bedroom at  

all. Instead, consider reading a book or magazine  to relax and get your mind off things. Over time,  

a consistent bedtime routine will start to signal  to your brain that it’s time to get sleepy. If  

you wake up well-rested, you’ll find that you’re  already one step ahead to having a better day. 

Hydration is another key factor of physical  health. Our bodies are made up of about 70% water,  

and we use it to deliver nutrients to cells,  regulate our temperature, eliminate waste, protect  

our organs, and maintain healthy joints. If you’re  thirsty, you’ll find that your body and mind might  

stop operating at top capacity, having a negative  impact on your day. According to the Institute  

of Medicine, adult women should drink about nine  cups of water per day. Men should drink about 13. 

5. Meditation and Mindfulness Taking a moment to stay grounded  

and appreciate the little things in life  can lead to calmer, happier day. It not  

only increases inner calm, it also provides  clarity. Stepping away from the chaos of daily  

life can keep you from getting overwhelmed  and give you the peace of mind to be able to  

tackle your to-do list with confidence and grace. You don’t have to go away on a meditation retreat  

to achieve inner peace. Instead, try sitting in  silence for two minutes per day, doing your best  

to minimize distracting thoughts and focus on the  present. If meditation is not your cup of tea,  

you could also build out a gratitude practice.  Take two minutes to write in a journal,  

focusing on a few things you are grateful for.  They could be a grand as your supportive family  

or as small as that good cup of coffee you woke  up to. Reminding yourself of the good things in  

life is a pathway to peace. 6. Declutter Your Space 

Many of us associate cleaning up  with negative feelings. After all,  

cleaning can be a chore. But decluttering your  space can build the groundwork for a better day. 

Start by making your bed each morning. This  task takes less than a minute and sets the  

intention for the day. It’s an accomplishment that  signals to your brain that the day is starting  

and that you are organized and ready for action. Cleaning up your kitchen and workspace can also  

have a huge psychological impact, minimizing  distraction and encouraging wellbeing. It will  

allow you to focus on the task at hand and  not feel overwhelmed by the little “to-do’s”  

that surround you. Get dirty dishes cleaned up,  out of the sink, and into the cabinets. Put any  

loose papers into folders, get pens into a cup on  your desk, and give all surfaces a quick dusting. 

7. Make Some Plans When you’re feeling overwhelmed,  

it might seem counterintuitive to start  making even more plans. But in fact,  

creating lists of things to do can help declutter  your brain and provide an action plan that allows  

you to focus and accomplish your goals. Each morning, create a list of the day’s  

tasks and sort them by urgency. You might find  that once you write things out, you don’t have  

as much to do as you originally thought. The list  creates clarity. You can also keep separate lists  

of mid-term and long-term goals, and then build  your daily short-term list around them to help  

you accomplish those major tasks over time. A to-do list is not the only type of plan  

that can improve your day. The journal Applied  Research in Quality of Life released a study  

showing the benefits of planning a vacation  – even if you don’t take it! So, take a few  

minutes to research a dream location, including  hotels, travel routes, landmarks, and restaurants.  

A little fantasy never hurt anyone, and once  it comes time to actually take that vacation,  

you’ll already be ahead of the game. Thank you for watching TopThink and  

be sure to subscribe because more  incredible content is on the way.