7 Little Ways to Improve Your Day
Summary
TLDRTopThink'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
- đ **Exercise Boosts Mood**: Engaging in physical activity releases serotonin and dopamine, leading to a happiness boost and mood stabilization.
- đ **Morning Sunlight**: Starting the day with a morning walk provides fresh air, a boost in mood, and helps clear the mind.
- đȘ **Strength Training Benefits**: Incorporating strength training can improve balance, reduce injury risk, and enhance independence, especially for older adults.
- đ§ **Daily Stretching**: Stretching improves flexibility and circulation, and can evolve into a full yoga routine to build mindfulness.
- đł **Nature's Impact**: Spending time outdoors, even just 20 minutes a day, can significantly enhance well-being and provide an oxygen boost.
- đĄ **Optimal Temperature**: Studies suggest that temperatures around 57°F (13.9°C) are most conducive to happiness.
- đ€ **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.
- đ€ **Sleep and Hydration**: Adequate sleep and hydration are fundamental for physical health and can greatly improve daily life.
- đ§ââïž **Meditation and Mindfulness**: Practicing mindfulness and meditation can lead to a calmer, clearer mind and a more peaceful day.
- đ **Declutter Your Space**: A clean and organized environment can reduce distractions and promote a sense of well-being and focus.
- đ **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
đȘ 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.
đł 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.
đ€ 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.
đ€ 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.
đ§ââïž 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.
đ 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.
đ 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.
Mindmap
Keywords
đĄExercise
đĄNature
đĄHelping Others
đĄSleep
đĄHydration
đĄMeditation
đĄMindfulness
đĄDeclutter
đĄPlans
đĄWell-being
đĄHabits
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.Â
Now, letâs begin. Daily life can be a Â
grind. So many of us feel overworked, underpaid, tired, stressed, and overwhelmed. While there may Â
not be one clear path for a better life, there are tiny choices we can make along the way to improve Â
each of our days. While there is a lot we canât change, how you interpret and interact with the Â
world is within your domain as an individual. By taking charge of your personal choices and Â
building better habits, you can exert control over your life and feel more confident, relaxed, Â
and at peace. As your happy outlook grows, good days can lead to an even better ones. By improving Â
just one day at a time, you can build the pathway for a happier and more meaningful life.Â
Making tiny adjustments to your day, starting with the moment you wake up until the moment Â
you go to sleep, can have an impact. The key is getting started â make a choice and stick Â
with it. You might choose to simply start walking in the morning, or to take a few minutes to clean Â
up your workspace. You donât have to invest hours in self-improvement before you start to Â
see a difference. Over time, pursuing these daily tasks can help build lifelong habits that lead to Â
greater overall wellbeing. These tiny habits can make us appreciate the small moments that make Â
up a fulfilling life. So without further ado, here are seven little ways to improve your day.Â
1. Get Some Exercise Physical movement releases serotonin Â
and dopamine, the feel-good hormones that give you a happiness boost. And the mood stabilizing Â
effects of exercise are not temporary. Working out also pumps oxygen into your brain, leading to Â
lasting benefits. A well-oxygenated brain is less likely to suffer from negative thought patterns.Â
Most doctors recommend about 150 minutes of cardio activity per week â meaning about 30 minutes Â
per day over five days. If youâre starting from scratch, that amount can be daunting. But itâs OK Â
to start small. Even just ten minutes of exercise can improve your whole day. Try starting off with Â
a morning walk, which in addition to getting your heart rate up will also get you some fresh air Â
and allow you to clear your head. Strength training has also been Â
shown to improve your overall quality of life. It can protect joints from injury, Â
reduce your risk of falling by improving your balance, and make it easier for you to complete Â
daily activities. If you are older, this wonderful activity can provide psychological benefits as Â
well, due to a greater sense of independence. Start by lifting weights a few minutes a day, Â
or even doing some bodyweight training exercises. There are plenty of free apps Â
and websites to help you learn the right moves. Daily stretching can also improve your flexibility Â
and circulation and ease muscle tightness. You can even eventually transition your stretching Â
into a full yoga routine, which will help to build a mindfulness practice moving forward.Â
2. Enjoy Nature Itâs easy to fall into Â
a mostly indoor routine â from the bed to the table to the subway to the desk and back. Just Â
a few minutes a day of fresh air can have a huge impact on your health and your outlook on life.Â
A study from the International Journal of Environmental Health Research showed that spending Â
just 20 minutes per day outside in a green space boosted well-being. Getting outside helps you feel Â
less isolated, allowing you to see other people and get away from your usual surroundings. Plus, Â
being near trees and other plants gives you that oxygen boost that improves your mood over time. Â
You donât get the same effect by breathing in the recycled air inside your home or office all day. A Â
little fresh air does the brain and body good. Sunshine is vital to your physical health, Â
boosting vitamin D, which strengthens bones, reduces inflammation, and fights Â
infection. And itâs no coincidence that when we fantasize about vacation, we often picture mild, Â
sunny climates. The American Meteorological Society published a study showing the impact Â
of temperature and even wind speed on peopleâs moods. They found that the ideal Â
temperature for happiness is 57°F - or 13.9°C. Try one of these new habits to build some nature Â
time into your day: walk to work, ride your bike to the store, stop by the dog park with Â
your furry friend, meet a friend for a picnic, or take a few of your work phone calls outside.Â
3. Help Others Helping others can help you. Studies have Â
shown that altruistic acts such as volunteering, paying a compliment, charity work, and random acts Â
of kindness can vastly improve your mood. Those who volunteer experience something researcher Â
Allan Luks calls the âHelperâs High,â a boost of endorphins that can increase euphoria and reduce Â
pain. Even remembering your past acts of kindness can stimulate the same feelings of wellbeing.Â
Contributing to an effort greater than yourself can have a spiritual benefit, Â
giving you a sense of meaning and purpose to your life. Volunteering to help others can also reduce Â
loneliness as you interact with new colleagues and get to know the people you are helping. Armed Â
with new social connections and a deeper sense of empathy, youâll begin to feel more confident each Â
day. This increased confidence, in turn, can lead to new opportunities in life that makes Â
each day that much better. 4. Sleep and HydrateÂ
Two keys to overall physical health can vastly improve your daily life: rest and hydration.Â
Itâs crucial to get enough sleep. If you donât, youâre definitely going to feel Â
it. The American Psychological Association warns of the dangers of sleep deprivation, Â
which include a disrupted metabolism, impaired memory, poor concentration, and increased Â
stress. Most adults need seven to nine hours of sleep â some more, some less, depending on age, Â
gender, and other personal factors. Even just knowing that you need to get Â
better sleep can be stressful â and make it that much harder to relax. Try to lay the groundwork Â
for a better nightâs rest before you even get to bed. Make sure your bedroom is cool, clean, Â
and peacefully decorated. Reduce your screentime before bed as the blue light can strain your eyes Â
and activate your brain. Ideally, try not to bring your phone or tablet into the bedroom at Â
all. Instead, consider reading a book or magazine to relax and get your mind off things. Over time, Â
a consistent bedtime routine will start to signal to your brain that itâs time to get sleepy. If Â
you wake up well-rested, youâll find that youâre already one step ahead to having a better day.Â
Hydration is another key factor of physical health. Our bodies are made up of about 70% water, Â
and we use it to deliver nutrients to cells, regulate our temperature, eliminate waste, protect Â
our organs, and maintain healthy joints. If youâre thirsty, youâll find that your body and mind might Â
stop operating at top capacity, having a negative impact on your day. According to the Institute Â
of Medicine, adult women should drink about nine cups of water per day. Men should drink about 13.Â
5. Meditation and Mindfulness Taking a moment to stay grounded Â
and appreciate the little things in life can lead to calmer, happier day. It not Â
only increases inner calm, it also provides clarity. Stepping away from the chaos of daily Â
life can keep you from getting overwhelmed and give you the peace of mind to be able to Â
tackle your to-do list with confidence and grace. You donât have to go away on a meditation retreat Â
to achieve inner peace. Instead, try sitting in silence for two minutes per day, doing your best Â
to minimize distracting thoughts and focus on the present. If meditation is not your cup of tea, Â
you could also build out a gratitude practice. Take two minutes to write in a journal, Â
focusing on a few things you are grateful for. They could be a grand as your supportive family Â
or as small as that good cup of coffee you woke up to. Reminding yourself of the good things in Â
life is a pathway to peace. 6. Declutter Your SpaceÂ
Many of us associate cleaning up with negative feelings. After all, Â
cleaning can be a chore. But decluttering your space can build the groundwork for a better day.Â
Start by making your bed each morning. This task takes less than a minute and sets the Â
intention for the day. Itâs an accomplishment that signals to your brain that the day is starting Â
and that you are organized and ready for action. Cleaning up your kitchen and workspace can also Â
have a huge psychological impact, minimizing distraction and encouraging wellbeing. It will Â
allow you to focus on the task at hand and not feel overwhelmed by the little âto-doâsâ Â
that surround you. Get dirty dishes cleaned up, out of the sink, and into the cabinets. Put any Â
loose papers into folders, get pens into a cup on your desk, and give all surfaces a quick dusting.Â
7. Make Some Plans When youâre feeling overwhelmed, Â
it might seem counterintuitive to start making even more plans. But in fact, Â
creating lists of things to do can help declutter your brain and provide an action plan that allows Â
you to focus and accomplish your goals. Each morning, create a list of the dayâs Â
tasks and sort them by urgency. You might find that once you write things out, you donât have Â
as much to do as you originally thought. The list creates clarity. You can also keep separate lists Â
of mid-term and long-term goals, and then build your daily short-term list around them to help Â
you accomplish those major tasks over time. A to-do list is not the only type of plan Â
that can improve your day. The journal Applied Research in Quality of Life released a study Â
showing the benefits of planning a vacation â even if you donât take it! So, take a few Â
minutes to research a dream location, including hotels, travel routes, landmarks, and restaurants. Â
A little fantasy never hurt anyone, and once it comes time to actually take that vacation, Â
youâll already be ahead of the game. Thank you for watching TopThink and Â
be sure to subscribe because more incredible content is on the way.
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