30 Days of Bliss: 10 Transformative Practices for Joy and Peace
Introduction
When I moved to Los Angeles about 13 years ago, I read an incredible blog that challenged me to “remove toxicity and replace it with growth”. At first I thought it would be hard but after a month, it literally changed my life. The past few month I decided to reincorporate a few of those strategies and tips and as a result, I’ve felt healthier, more energetic, happier and more positive than I have in years! Ironically, the few “life hacks” are very minimum and literally will probably take you 60 minutes! Here they are!
1. Wake up and write a gratitude list: 5 Minutes
Before you check your phone, write out what you’re grateful for. This can include anything- from the basics like a safe place to live to a great day ahead! It doesn’t have to take long- maybe just 5 minutes! Writing gratitude improves well-being:
2. Work out for 30 minutes with cardio: 30 Minutes
Before you check your email or respond to any texts, go for a quick run! This doesn’t have to be long, just a quick 30 minutes of cardio that will get your brain flowing, your heart beating and your endorphins going! I recommend some pump up and positive music on Pandora that can get your blood flowing! If you can’t run, take a walk, going outside for 30 minutes will definitely start your day off on the right track.
3. Observe something in nature you haven’t seen before: 5 Minutes
While you’re out running or if you decide to take a walk later, look around your surroundings! So many times people forget to take in what they’re seeing and they only think about the next thing they “have to go to”. Observe the new building, the new artwork on the wall, the animal you’ve never thought about, etc. A few studies have shown that looking at things from a new perspective, whether through perspective-taking, cognitive distancing, or intellectual humility, can stimulate creative thinking and lead to innovative ideas and solutions.
By expanding our horizons and challenging conventional viewpoints, we can foster a mindset that is conducive to innovation.
4. Talk to a stranger: 10 Minutes
One of the best things I ever did was start to talk to more strangers. Not just because I was bored but because people come into your life for a reason. When I moved to LA, I would meet such interesting people and would talk to them and learn about them. I’d learn something new, make a potential new friend and most importantly, I’d learn, “It isn’t that scary to go somewhere alone and talk to someone new”. This really helped when I started my first company- I didn’t care so much and it helped me not be such an introvert. It’s also fun and you never know what that person is going through- that one “hello” might just make their day- sometimes when strangers say “hello” to me, it’s transformed my “bad day” because smiling leads to endorphins which improves mood! And also, it’s fun to talk to someone new, especially if you’re working from home or going from meeting to meeting. Here’s some research:
"The Talk of the Town: How Social Interactions Shape Collective Knowledge and Isolated Expertise" by Hill, Provost, and Volfovsky (2018): This study examined the impact of social interactions on individual and collective learning. The researchers found that individuals who engaged in conversations with a diverse range of people, including strangers, had a broader knowledge base compared to those who primarily interacted with familiar individuals. Interacting with strangers exposes individuals to diverse perspectives and knowledge, leading to increased learning opportunities.
5. Learn something new: 10 Minutes
Although everyone is busy during the day working, most people seldomly learn something new that’s unrelated to anything they’re doing for work. I went to an incredible entrepreneurial event where the CEO of Priceline.com spoke and he said he always tries to pick up a random magazine at the grocery store or learn about a new concept. Not only does it bring in a new perspective but also because he said eventually, he could apply it to something he would be doing later for a new venture/project. He gave the example that he learned about the supply chain for produce and was able to apply it to Priceline’s business plan- which eventually because a major differentiator for their company. The more random things you learn, even for 10 minutes, the more you can innovate going forward because you can apply it to something seemingly unrelated.
6. Incorporate some form of vegetables or fruit: 5 Minutes
Everyone says this but really, your mind feels so much better if you just eat fruit or vegetables instead of the starch. When I moved to LA, I removed carbs altogether for a month, which really helped give me energy, eliminated me being lethargic, etc. but sometimes removing it for a month isn’t practical. However, swapping some carbs for fruit or vegetables can make you feel so much better- you can just feel the difference after a few days. Here’s some research:
Improved nutrient profile: Fruits and vegetables are rich in essential vitamins, minerals, and antioxidants. By incorporating them into your diet instead of carb-heavy options, you increase your intake of vital nutrients such as vitamin C, vitamin A, potassium, folate, and various phytochemicals. These nutrients support overall health, immune function, and disease prevention.
7. Drink 8 cups of water: 10 Minutes
I know, this is what everyone says but of course, it actually helps reduce headaches and it really does leave you feeling more energized. Some people don’t like water- I forget to drink it so I have to make it more exciting- I use a Soda Stream and put lime juice or lemon juice to remind me to drink it. It does add a lot more energy and will leave you feeling more refreshed. Here’s some research:
Enhanced cognitive function: Staying well-hydrated can positively impact cognitive function. Dehydration has been associated with impaired cognitive performance, difficulty concentrating, and reduced alertness. Drinking sufficient water can help keep your brain functioning optimally.
8. Call a friend or family member: 10 Minutes
We get so busy that we forget to actually call a friend- we think scrolling through social media or sending them a quick direct message will be enough. However, the endorphins from actually calling a friend and finding out how they’re doing is so much more rewarding. I called a friend recently I haven’t spoken to since 2016 and it was so fun to learn about what has been going on, especially since Covid there’s been so many changes! Naturally, you’ll start smiling so the endorphins will come!
9. Remove one of your social media accounts for awhile: +30 Minutes Back to Your Day!
I recently removed one of my social media accounts and I’ve found so much peace of mind! I’ve replaced using it and the extra electronics usage to walking outdoors or talking to someone. It really frees your mind and you actually live your life! You’re not living vicariously through someone else and the conversations you have are much more engaging.
Here’s another reason:
Reduced distraction and task switching: Social media platforms can be highly distracting, leading to frequent task switching and reduced focus. Research has shown that individuals who engage in high levels of social media use are more likely to experience attentional lapses and have difficulty concentrating on tasks. By removing social media for a month, individuals may be able to minimize distractions and maintain better focus on their work or other meaningful activities.
10. Add Fish Oil! Take 4 at night: 5 Minutes
Fish oil is seriously so good for your brain- it adds omega-3 which helps increase your mood, cardiovascular health and so much more. Taking it before bed helps so you can sleep better and although it may taste a little fishy, it adds so much value to your life! Here’s a bit:
Heart Health: Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to have a positive impact on heart health. They can help lower triglyceride levels, reduce blood pressure, decrease the risk of abnormal heart rhythms, and improve overall cardiovascular health.
Brain Function: DHA, one of the main components of fish oil, is a crucial structural component of the brain. It supports brain development and function throughout life, particularly during early stages of growth and in aging populations. Omega-3 fatty acids may also have a positive impact on cognitive function and may help reduce the risk of certain neurological disorders such as Alzheimer's disease.
Inflammation and Joint Health: Omega-3 fatty acids have anti-inflammatory properties that can help reduce inflammation in the body. This can be beneficial for people with inflammatory conditions such as rheumatoid arthritis, reducing joint pain and stiffness.
Eye Health: DHA is also a major component of the retina in the eye. Consuming omega-3 fatty acids, including those found in fish oil, may help support overall eye health and reduce the risk of age-related macular degeneration, which is a leading cause of vision loss in older adults.
Mood and Mental Health: There is some evidence to suggest that omega-3 fatty acids, particularly EPA, may have a positive impact on mood disorders such as depression and anxiety. While more research is needed in this area, omega-3 supplementation is sometimes recommended as a complementary treatment for certain mental health conditions.
In Conclusion
Everyone is going through something that we don’t know- I quit my cybersecurity job because I was dealing with a lot of cyberstalkers, etc. that really freaked me out. All we can do is the little things to help ourselves and hopefully bring positive energy into our lives and hopefully, that will transfer positivity into others’ lives. To be an energy giver instead of an energy sucker, you (and in this case, I’m sharing about myself), need to put our own oxygen masks on first. Hopefully a few of these tips will bring you joy, relaxation, help you live your best life, bring peace and positivity!
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