Small actions
Experts suggest we make space each day to take small actions that improve our mental health and well-being. These actions can include staying connected with others, healthy habits such as taking a short walk or stretching, doing something fun such as reading or spending time outdoors.
While it sounds easy, it can often be challenging. While we probably already know what actions to take to take better care of ourselves, psychological barriers can often get in the way.
What are the barriers to our well-being?
A psychological barrier is an internal belief, feeling or state of mind that can get in the way of achieving a goal. Common forms of psychological barriers include non-helpful beliefs, low motivation and difficult emotions.
How we think can be one of the main psychological barriers to engaging in healthy behaviors. For example, you may think, "It's not important to have a morning routine." This can then lead to non-helpful behaviors, such as not eating breakfast or not taking time to mentally prepare for the day ahead. Over time, those non-helpful behaviors cause exhaustion and stress.
Indeed, there are also practical barriers that can make it difficult to perform these small daily actions, such as lack of time, financial stress and family or work obligations. Although these factors are usually beyond our control, we can learn to overcome the psychological barriers in the meantime.
Let's start with non-helpful thoughts
Non-helpful thoughts can be a barrier to performing small daily activities. These 3 steps may possibly help:
Catch the thoughts that get in the way.
1. Others will think I'm lazy or selfish if I take a lunch break
2. I don't have time to do something nice for myself
3. My friends are probably busy, so I shouldn't bother them
4. Other: ...
Verify these useless thoughts
How? By questioning them and considering other perspectives using the questions below:
1. Is there evidence to support this thought? How sure am I that the thought is correct?
2. What would I say to a friend who has this thought?
3. What is a more helpful, encouraging way to think about this situation?
Replace your non-helpful thoughts
1. I don't think it's selfish or lazy when colleagues take a break. It is important that I take breaks too. Taking a break will help me refocus and be more present when I return to work
2. It is true that I am currently pressed for time, but I could do something small that is still fun. I will read for 15 minutes during my morning commute instead of looking at my phone
3. I know my friends are busy, but I can still contact them and arrange to see them soon. They will probably benefit from this as well.
It can also help to remind yourself that small daily actions to take care of yourself are not selfish. It is important to prioritize your well-being, even in small ways. By taking the time to take small actions for yourself every day, you are in a better position to have the energy to support others as well.
What small daily actions?
Useful actions are meaningful and enjoyable, focus on connecting with others and are built into healthy habits. We encourage you to take a moment to consider which of these types of activities are already currently part of your daily life and which ones might you be able to add to your daily routine?
Below are examples of different small daily actions. You can "pick and mix" some of these small actions and try different ones each day. Once you have found what works for you, try prioritizing this activity(s) each day.
- Meaningful and enjoyable activities: Discover what is important to you and make time for this activity every day: eating dinner with your family every night, reading a book before bed, ending the day with your journal, listening to a new song or trying the daily Sudoku.
- Practice healthy habits: Take time to put your well-being first every day: starting your morning with a 5-minute meditation or a short walk, enjoying a cup of tea in your work or study break without checking emails or social media, cooking a balanced and tasty dinner or cutting down on screen time before bed.
- Stay connected: Connecting with others is important for your well-being. You can try to connect in small ways, smiling at passersby, offering someone spontaneous help, meeting up with a friend, colleague or family member, asking someone how their day is going, ...
Further support
Although we all want to feel good, it is not uncommon to encounter internal barriers.
Do you feel the need for additional support in this within your team?
Take a look at our offerings to help your team identify and work on specific barriers.
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