You have probably heard of the big impact small procedural changes in your typical daily routines can have on your life. There's the bestselle "Atomic Habits," in which James Clear asserts, "You do not rise to the level of your goals. You fall to the level of your systems." This profound statement sets the stage for understanding how minor adjustments in our daily routines can significantly impact our workday productivity and overall well-being. As someone working from home, the challenge is even more pronounced for me. Oftentimes it feels like I am not just managing a business; I am managing myself first of all! So when thinking about my everyday procedures, I was highly motivated to find out which small changes I can implement to improve not just my productivity, but especially my mental health.
Here are six small habit changes that I am trying to embrace every day. I can only speak for myself, but as far as I am concerned they have truly lifted my workday to the next level.
The "Smallest Possible Workout"
Exercise often feels like a luxury I cannot afford time-wise, especially when juggling work and the rest of my life. So I started thinking: what if instead of aiming for an hour at the gym, I consider the smallest feasible workout I could actually commit to every day? This could be a five-minute yoga stretch, a brisk walk around the block, or a set of push-ups. For me personally, it's five Surya Namaskars. If that does not sound like a lot, that's on purpose: by setting a minimal daily exercise goal, I thought I would be more likely to stick to it. It’s not the duration that matters, but the consistency. Good habits compound. Even a small amount of daily exercise can yield significant long-term results. Just think about what your minimum might be, and see how much it would amount to after a week, a month or a year. Quite a big difference, isn't it?
Breaking procrastination with a 15-minute blitz
Procrastination is the arch-nemesis of my productivity, especially with tasks I find daunting or tedious. I bury them deep down in my To-Dos and eventually am happy if they stay there. It's especially difficult if I have never done the task before or it's in a domain that I yet barely understand. So the task sticks to the back of my mind, and eventually I will have to do it - and I will probably hate and dread every minute of it.
So my solution was a 15-minute full-throttle burst. I set a timer and give the task everything I've got for just 15 minutes. It may just be reading some instructions with 100% of my attention. Often, this is enough to break the inertia and make some meaningful progress. By regularly practicing these short bursts of focused activity, I hope to be able to establish a powerful habit of overcoming procrastination.
The snack counter-attack
When I work from home, the kitchen can be a minefield of temptation for me. So I usually keep healthy snacks within reach - think nuts, fruits, or yogurt. I make it really easy to just grab a handful when in deep thought, for example by keeping a resealable jar of them on my desk By making the healthier choice the easier choice, I am leveraging an important principle: to make the cues for healthy habits very visible and hide the cues for unhealthy habits. I have noticed that this small shift in my snacking habits significantly impacted my energy levels and overall health.
Cultivating a "Mental Network"
Building and maintaining a network of peers is crucial for me, especially when working in isolation. It can be as simple as sending a quick message or scheduling a brief check-in. My network, especially the community around Humble Warrior, provides a level of support and motivation without which I would have a hard time working productively.
Setting myself up for success
Preparation is key. I always aim to exercise in the morning. But oftentimes it just would not happen - I'd get into work mode before even putting on my sweatshirt. So I tried to provoke a small mind shift: if I want to exercise in the morning, I should put on my workout gear directly. I don't even have to start the workout right away - but I am ready and one step closer to actually do it. Especially in combination with the minimum possible workout this has proven wonders for me.
Another thing I discovered is that I will often make plans to get in touch with a friend, but then end up not messaging them. So I have tried to simply shoot them a short message in the evening, maybe explaining how I planned to reach out but work got in the way. Often this will lead to a quick written chat, followed by a call the next day.
I call these types of prep work my "small preparations" - and they're really powerful!
The ‘Spin It Minute’: celebrating achievements
This is one I have recently though of, but still have to fully embrace: I would like to put one minute aside each day to dedicate to self-recognition. I want to reflect on what went well and acknowledge my efforts and achievements. This practice, which I like to call the “Spin It Minute", could help me cultivate a positive mindset. In the daily fog of work, it's easy to not see the forest for the trees. By focusing on what I have accomplished and the progress that I am actually making, I want to set the stage for continued growth and success.
So there you have it! These six small habit changes can, in my own experience, have a profound effect on my workday and overall life. Maybe they can help you, too! They embody the principle that it's not always the grand gestures, but the small, consistent actions, that pave the way to success. By refining systems with these or similar small habits, it is truly possible to position yourself not just to meet your goals, but to surpass them.