- [Instructor] Hey Psych2Goers.
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Reflect on this time, one year ago, this day,
and today.
Have you changed?
Do you feel like you've become a better person
than you once were?
As time passes, you may not realize how far you've come
from the person you were just a short time ago.
Even if these changes seem barely noticeable to you now,
they've brought you the wisdom
that turned you into who you are today.
Forming great habits can give you an even better push
in the right direction.
These are six simple habits to make you a better person.
Number one, be grateful for at least one thing every day.
Reflect on the day
and name at least one thing you're grateful for.
No matter how small,
whether it's a good score on a test,
meeting your friend,
playing with your dog,
or just waking up in the morning.
There are so many things to be grateful for.
You could try writing things down
that you're grateful for in a journal,
or dedicate a few minutes in the morning
or nighttime to look back on those happy moments.
A clinical psychology review study
suggest that there are many benefits
from practicing gratitude.
These benefits include stress relief,
improved sleep, and better social relationships.
And number two, practice self-care religiously.
Do you make time to indulge in a warm bath,
or take care of your body?
Self-care is more than just pampering yourself.
It's also about making sure that your body
and brain have enough energy
and are healthy enough to make it past the day.
You can practice self care by going for a walk
along the park,
or dedicating a few minutes of your time to rest
or indulgent a few hobbies throughout the day.
After you've given your best shot in school or work,
or even when you've just finished simple tasks at home,
you absolutely deserve self-care.
With only five minutes a day,
you can create positive changes in your life.
We wanna mention
that we're happy to have Noom as a sponsor today.
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They use science-backed research
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While you may feel grumpy, more tired,
and burnt out from what's happening in the world today.
If your goal is to achieve a healthy weight,
sleep, exercise, and mental health
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You'll get a custom program based on your goals.
Over time, Noom will help you feel more confident,
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All you need is five to 10 minutes each day.
And with consistent effort,
you will find you have a new relationship with food.
There are no restrictions when it comes to food.
All foods are allowed on Noom, in moderation.
Take your free 30-second quiz in the description box below
and start developing healthy habits
and take control of your life again.
Number three, don't skip the nutrients.
Do you eat a balanced meal every day?
Getting older can lead you to become more prone to ailments
and health issues.
The way you eat during your younger years plays a role
in how quickly you'll develop these health problems.
Your food intake doesn't just affect your future self,
but also you right now.
A poor diet can make you feel tired and bloated,
making it harder to make it through the day.
Skipping that second bag of chips
and eating some fruit instead
can do wonders for your health.
Number four, do kind things for people.
Do you like the feeling of getting complimented
or receiving a gift?
Studies by OTEC
show that happy people become more kind and helpful
by doing kind acts for others.
Even if there's no actual incentive to do so,
you've probably already seen this
in a certain very popular YouTuber.
You'll notice a shift in your mood
and feel a sense of contentment
and knowing you make others feel happy.
Even if the other person is a stranger,
go ahead and compliment their outfit or hair.
Tell your friends, you love them.
This act to make you feel happy
and can make their day feel amazing as well.
Number five, forgive yourself and others.
Have you forgiven yourself for your past mistakes?
Are you still on that journey?
Let it go with the past is no simple feat.
The hurt, the betrayal,
the agony of these moments of your life
can leave long and lasting effects on you.
According to licensed psychologist, Catherine Jackson,
harboring unforgiveness can breed these negative thoughts,
which could greatly impact your daily mood.
Letting go of these thoughts is not easy, but it's possible.
Reframing it positively like saying this minor setback
can help me grow,
surrounding yourself with a supportive crowd,
and allowing the negative emotions to flow through you,
can all help you on the path to self-forgiveness.
And number six, practice, deep breathing exercises.
Are there times of the day
where you feel like you have pent up energy or emotions.
Life can be more than a bit hectic at times.
If you're in the middle of experiencing
these stressful moments,
take some time off your day to practice deep breathing
and meditative practices.
Let's do a short breathing exercise right now
that you can follow along with.
first inhale as you normally would,
then slowly exhale.
Slower than the time you inhaled.
Repeat the process.
Breathing in for four seconds.
One,
two,
three,
four.
Holding in your breath for seven seconds.
One,
two,
three,
four,
five,
six,
seven.
And releasing your breath for eight seconds.
One,
two,
three,
four,
five,
six,
seven,
eight.
Nice work.
So will you try one of these habits?
Saying that you'll do new habits is one thing,
following through with them is another.
Keep yourself accountable
by creating small achievable goals the first,
then gradually take on bigger steps as you go along.
Don't forget to reward yourself too.
With all the effort you put into improving yourself,
you definitely deserve it.
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Tell us in the comments below.
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All the references used are added in the description below.
Thanks so much for watching and we'll see you next time.
Before we wrap up this video,
we wanted to mention that we're happy to have Noom
as a sponsor today.
Check out Noom in the description box
and start developing healthy habits
and take control of your life again.