Stuck in the quagmire of life, many face impossible situations that feel suffocating. However, research suggests that taking simple yet effective actions can help you regain control.
Here are three actions that can change your life trajectory:
1. Breathe: Shallow breathing causes anxiety, leading to a downward spiral. By incorporating deep, hungry, and happy breaths into your daily routine, you can calm your mind and body. Research shows that prolonged and deep breathing exercises can reduce stress, anxiety, and improve overall well-being.
Incorporate 5-10 minute breathing sessions into your day, and notice the impact on your mindset. A study published in Frontiers in Psychology found that various breathing techniques can effectively reduce stress and anxiety by influencing the autonomic nervous system.
2. Sweat: Engage in intense exercise daily for at least a week to release toxins and boost mood. Research shows that regular exercise can improve brain health, memory, cognitive function, and even delay neurodegenerative diseases like Alzheimer’s. A study by the Pacific Neuroscience Institute found that regular aerobic exercise increased the size of the hippocampus, a critical area for memory consolidation.
Incorporate 30 minutes or more of intense exercise into your daily routine, and make it a priority. Even small steps can have significant effects on your overall well-being.
3. Make one tiny change: Identify the source of your current trouble and commit to making a single, incremental step towards improvement. Break down larger goals into smaller, achievable tasks, and focus on building new habits through repetition. A study suggests that setting specific, achievable goals, creating plans with small steps, and leveraging intrinsic motivation can be effective in committing to positive life changes.
Incorporate at least one tiny change into your daily routine for the next 14 days, and gradually expand it further each day. Remember, even the smallest actions can have a significant impact on transforming your life forever.
Source: https://www.yourtango.com/self/actions-change-trajectory-life