Section 1.1: The Walking Habit

Balancing multiple side projects alongside full-time university studies made it challenging to find an hour for daily workouts. However, I remained committed to my health. Consequently, I crafted a plan to accumulate an hour of exercise—just not all at once. I opted to take a 15-minute walk following each meal. Initially, it required some adjustment, but as I grew accustomed to the routine and noticed the benefits, it quickly became an automatic practice.

Walking for just 15 minutes after each meal—assuming four meals a day—totals an hour of exercise and thousands of steps. This approach feels even more effortless when accompanied by music or a phone call. By employing my preferred habit change technique, habit-stacking, I've made walking an automatic response to eating. Now, it feels unnatural not to walk after every meal, regardless of my location or daily schedule.

The first video titled "8 Tiny Habits That Actually Improved My Life" discusses small changes that can lead to significant improvements in daily living.

Section 1.2: Embracing Silence

I refrain from talking or consuming information during the first and last 30 minutes of my day. This practice began because I prefer not to engage with anyone upon waking. However, as I began to experience the various benefits, it evolved into an invaluable mindfulness routine.

In our fast-paced world, we constantly encounter information from numerous sources—apps, social interactions, and media. The overwhelming influx can leave our minds fatigued, necessitating moments of silence for reflection and rejuvenation. During the initial 30 minutes of my day, I avoid checking my phone or communicating with others. I appreciate starting my day on my own terms—slowly and quietly, which prepares me for the busy day ahead.

At day's end, I spend the last 30 minutes in bed, reflecting on my day and preparing for sleep. This introspection allows me to assess my experiences and consider improvements for the following day. In a chaotic, noisy world, taking time for silence and stillness is crucial for mental health.

The second video titled "3 Habits That (Actually) Changed My Life" offers insights into transformative practices that can lead to significant personal growth.

Section 1.3: A Simple Gratitude Prayer

It’s all too easy to focus on the negative aspects of life and complain. Cultivating gratitude and recognizing the positives can be a challenge—one that many overlook. Personally, I strive to enhance my gratitude and minimize complaints. My daily prayer supports me in this endeavor.

I do not pray to a specific deity; instead, I express my appreciation for the well-being I experience, acknowledging whatever higher power is at play. Typically, I recite this prayer before meals, and it takes less than 20 seconds. I focus solely on gratitude rather than material requests, which encourages mindfulness regarding the privileges and comforts I enjoy.

My prayer may sound like this: "Thank you for the food I am about to receive, and bless those who prepared it. Keep my loved ones safe and happy. Guide me in the future, for I am grateful for everything in life." This simple act of gratitude significantly enhances my happiness and positivity.

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