9 Scientifically Proven Small Habits That Will Change Your Life

Feeling stuck in a rut? You’re not alone. Imagine waking up excited about your day, feeling confident and in control. It’s totally possible with a few small changes.

Let’s talk about how simple habits can totally transform your life. I’m sharing some of the most underrated yet scientifically backed small habits that’ll help you crush your goals and live your best life.

Ready to level up?

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What Do Good Habits Bring To Your Life?

So, why bother with these tiny habits, anyway?  

Well, although underrated, small changes compound over time and build solid, life-changing results (without making you feel overwhelmed! Win-win!).

Slowly introducing tiny healthy habits to your daily routine is one of the best-kept secrets for personal growth and creating a life and lifestyle you love long-term.

Here’s how this behavior changes can happen: 

Boost Your Brainpower

Studies show that habits can actually rewire your brain, making you smarter and more efficient. It’s like upgrading your mental hardware for positive changes! 

Improve Your Physical Health

Habits like regular exercise and healthy eating are no-brainers, but did you know they can also boost your immune system, help you sleep better, and even add years to your life? You can get better health, even if you do just 10 or 30 minutes a day! 

Boost Your Confidence

Mastering new habits can give you a serious confidence boost. It’s like leveling up your life!

Basically, good habits are like tiny investments in your future self. They pay off big time in terms of happiness, health, and success.

Daily Small Habits Ideas

Now that you know about the benefits of small habits, let’s explore some of my favorite ones to get you started!

One: Stop Checking Social Media First Thing In The Morning

One of the worst things you can do for yourself is grab your phone to scroll through Instagram, TikTok, text messages, and email first thing in the morning. And that’s not me saying; it’s just our old gal science:

“Dr. Nikole Benders-Hadi, a psychiatrist at Doctor On Demand, tells Elite Daily that immediately turning to your phone when you wake up can start your day off in a way that is more likely to increase stress and leave you feeling overwhelmed — but that’s not even the full scope of the effects. ‘The information overload that hits [you] before you’re fully awake also interferes with your ability to prioritize tasks,’ Dr. Benders-Hadi explains. In other words, it’s almost as if you’re sabotaging your day before it even has a chance to begin. Tristan Harris, a former design ethicist at Google, and co-founder of the Center For Humane Technology, expanded on this issue in a 2016 post for Thrive Global: Looking at your phone first thing in the morning, Harris wrote, essentially ‘frames the experience of ‘waking up in the morning’ around a menu of ‘all the things I’ve missed since yesterday,’ which could make you less productive overall for the rest of the day. Yikes.” – Elite Daily

Yes, yikes.

So, now that you know how terrible it is to be hit with all the likes and tweets as soon as you open your cute little eyes, one question arises: What should you do instead? 

Fear not, because that’s what the second underrated life-changing habit is about!

Two: Create A Simple Morning Routine 

When talking about creating a morning routine, maybe your mind goes straight to those “5 am morning routine” YouTube videos. And maybe, just maybe, you feel like this is not for you. And that’s ok!

An effective morning routine will set your spirit, soul, and body to conquer the day. This routine can give you a greater sense of clarity and direction. You don’t necessarily need to wake up before sunrise to have those results.

My advice on morning routines is to start with small steps and stay consistent. 

You could start your day by lighting a scented candle while you pray, meditate, do a five-minute deep breathing session, or get a fresh cup of coffee while you read two or three pages of a personal development book.

Think about small routines that make you feel controlled and excited about your day. If you need more ideas, I share a few of my favorites over here.

Remember: it’s about getting clarity and direction and feeling grounded to start your day with the right mindset. 

Three: Always Have A Water Bottle With You (And Drink From It!)

Keeping a water bottle near you will constantly remind you of drinking water. And if you think this is not that important, come closer, and let’s chat about why this is one of the habits that will change your life.

The power of water goes beyond just making your body function properly. Besides making your skin glow, drinking enough water is also responsible for striking signs and wonders like:

• Help you kickass during workouts
• Keep your energy level up throughout the day
• Supports your memory
• Reduces feelings of anxiety and fatigue
• Help prevent and treat a headache
• Improves concentration
• Balances mood and emotions
• AND MORE!

So yes, raise a glass and drink your water! 

Four: Be Intentional About Creating Solitude Moments

I discuss this concept so much on the blog that I feel like the ambassador of solitude.

But, yes, being intentional about spending time with yourself is life-changing and one of the habits that will change your life.

Solitude has many physical and psychological benefits, such as helping you reset your brain, unwind your emotions, increase your productivity, and even increase empathy.

However, one of the most incredible things about spending consistent alone time with yourself is the opportunity to find who you are. It’s the chance to connect with your most authentic and purest parts.

It’s so easy to get caught up in what people want or need us to be that sometimes we forget who we are.

Take yourself on a coffee date, for a walk around the park, or just a bubble bath. Use those precious moments to disconnect from the outside and tune in with your inside.

Five: Get Serious About Curating The Content You Consume On Social Media

I said it before and will repeat it again: Social media is probably the only place in life where you can have full control of who is around you.

And when talking about changing your life, you must take advantage of that!

If you follow people who post content that triggers or makes you feel bad and uncomfortable in some way, unfollow them!

I’m also talking about even those High School or College friends who seem to have a perfect life, always leaving you with the feeling of not being good enough with their posts.

If you feel like unfollowing is too drastic, silence or unsubscribe from their profiles (you stop seeing their posts, but you are still friends).

Your mental and emotional health is way more important than making everyone happy. 

Instead, start following people who share positive, uplifting content—the type of stuff that makes you laugh, inspire, and feel good about yourself.

This way, social media can help you as an ally instead of a destructive black hole. 

Six: Serve People Around You 

To give you a deeper understanding of the power of serving as one of the habits that will change your life, let me share with you an extract from the book I’m currently reading:

“A glorious secret I have discovered (…) is that giving creates its own kind of energy, its own kind of power. (…) It starts with the giver, then goes out into the world, then returns to the giver in multiplied ways, feeding him/her more energy, then goes out into the world again, then returns to the giver yet again, and on and on in a virtuous cycle. (…) Givers have a presence about them that is unmistakable and an energy level that is unmatched. I used to think that people were just naturally buoyant and energetic, and that was why they had so much to give to others. I have since learned that it is giving itself that gives people an unbounded supply of energy. Service begets service. Selfishness begets selfishness.” – Exponential Living, by Sheri Riley

You don’t need to go to a developing country on the other side of the world to start serving. Even though social work is terrific, serving takes many different forms.

Think of serving as an answer to this simple question: “How can I make someone’s life better today?” 

It doesn’t have to be big!

• You can serve dinner for your sister because you know she is busy.
• Maybe you can send an encouraging message to a friend the day before she has a job interview.
• Throw a cozy-night surprise date for your significant other after they had a tough week at work.
• Or even donate your old clothes to Goodwill.

How can you make someone’s life better today?

Seven: Read The Right Books! 

Can you believe that being a bookworm benefits your physical and mental health?

Scientific studies have shown that reading has many benefits, from strengthening the brain to preventing age-related cognitive decline (I’m planning on being a sassy grandma).

 It also reduces stress, helps alleviate depression symptoms, and… Are you ready for the mind-blowing one?

May help you live longer! 

I’ve curated a few must-read book lists here at the blog, so check them out to find your next reading and start your journey to sassy grandma! 

• The Most Inspiring Fiction Books For Self-Development
• The 10 Best Self-Help Books For Building Confidence
• The 7 Self-Development Books Every Woman Should Read

Eight: Commit To A No-Screen Policy For At Least 30 Minutes Before Bed

Why do you have to mess up our brains and screens?

Yet again, this one is associated with screen time on our list of habits that will change your life. As there are dangers to checking the ‘gram first thing in the morning, this should also not be part of your unwinding routine.

Among many other things, our beloved researchers discovered that the cellphone’s blue light suppresses melatonin. In case you don’t know, this hormone is responsible for helping you fall asleep and making your sleep effective.

It also decreases REM sleep, which helps restore the mind and body and solidify memories and learning.

I’m still working on this, and the next habit is one of the most effective ways to keep the no-screen time 30 minutes before bed. 

Nine: Have A Simple Night Routine

Following the same principle of the morning routine, consistency is more important than complexity. 

Your evening routine can be as simple as putting your phone on airplane mode, taking a warm shower, and listening to a chill playlist (pre-downloaded on the phone).

You can also read for a few minutes as you sip camomile tea. If you need more ideas, I have a few night routine guides to help you get started:

• The Best Night Routine For Women: Ultimate Step-By-Step Guide
• How To Start A Soft Life Night Routine At Home
• An (Easy) Guided 5 Step Night Routine For A Productive Day

A bedtime routine will help unwind your mind and prepare your body for a restful night of sweet dreams.

When considering all the habits that will change your life, I recommend you pick one or two to implement at a time.

Don’t feel pressured to figure out all of your life at once. Real change needs time to set in and work its magic!

One thing I know for sure: You got this!

Now, I want to hear from you! What did you think of those nine small, underrated habits that will change your life? 

Leave a comment below and tell me about it!

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