Two Minutes Habits For Living Well
We are not all part of the 5 am club, and for some of us mornings are a bit rough, even with three alarms, we still battle to wake up and when we do, we are racing by to make it on time, and then the day just goes haywire, because you start feeling anxious, and you are just thrown off throughout the day. If you are like me and you tend to have a lot of days like this, then this blog is just for you. Managing anxiety and finding ways to ground myself throughout the day is an everyday task that is always changing, so I am always trying and adopting new habits, here are a few that have been helping me so far:
1. Remember to breathe
I’ve noticed that in the morning I would usually just wake up and start rushing through things, which made me anxious, which would start disrupting my breathing, and sometimes you would not even recognise the disruption in my rhythm and how it affected me, so I have learned how to be conscious of my breathing. Every morning and throughout the day, I take up a few minutes to pay attention to my breathing and just remind myself to breathe (lol, I even got a tattoo that says ‘BREATHE’ on my arm). So, whenever you start rushing through something, or feeling anxious, take a bit of time to breathe
Here’s how to do it:
Breath in through the nose for a count of five. Feel as though there’s a balloon that is filling your entire pelvis and causing it to stretch out in all directions. Hold that inhale for a moment, and when you exhale, contract all the muscles in and up the spine as you exhale for a count of five. Hold the exhale for a moment and repeat for about 10 time
2. Avoid indigestion
How often do you monitor how fast you chew your food? How often do you chew your food quickly because you’re either eating while working, or rushing to get through it so you can jump onto the next task? It may seem like a small and unnecessary thing but chewing your food relatively slowly is one of the things that I have noticed helps me to slow down and take some time out. Furthermore, the last thing you need on a busy day is indigestion and things like heartburn. So basically, what I’m saying is that, it’s not just about what you eat, but also about how you eat.
3. Take movement breaks
Mobility and exercises are not just good for your joints and muscles, they are also a great way to boost your energy and improve focus. You know that big presentation that you’re trying to get through? That deadline that you’re chasing? Taking a movement break can help you focus better and actually finish it, and actually do a good job (I hope) because your body and brain will be in a better state after you move.
4. Listen to your body
Over the past few months I’ve started paying attention to my posture and how that contributes to how I feel at the end of the day. Like most of us, I spend a lot of time sitting and staring at a screen, and time and again, I notice that I start slouching, which makes my body very tense, and I find myself also clenching my jaws. These are some of the small things that always alert me of how anxious I am. A proper posture puts your body at ease, allowing you to be relaxed and reducing the tension in your body. As you go about work and everything else in your day, remember to be mindful of your posture and to fix it when you notice that you’re slouching or sitting in an uncomfortable position.
5. Practice Gratitude
Work, and life is always challenging us, throwing jabs left, right and center, and when this happens it’s easy to lose sight of the good within all that chaos. Personally, I struggle with being present and acknowledging the work I am doing or have done so far, and instead focus on the next thing, which leaves me feeling anxious, and as a result I end up struggling to even sleep. So, I started practicing gratitude. Taking some time to always look at my progress and just be present and find something good to think about to help me shift my focus from thoughts that induce anxiety. I’ve started doing this during my lunch breaks, and at the end of the day before bed, and I have to say, it’s been really helpful.
Each and everyone of these activities can be done in two minutes or less, all it takes is a few minutes in the morning after you get out of bed, a few minutes during a break, and at the end of your day. They are certainly not going to make all the anxiety go away or make a difference in one day, just like any other habits, they will require you to be consistent and mindful. I really hope they help you find some sort of a balance, and help make getting through your days a bit better.