Latest news with #microhabits
Yahoo
10 hours ago
- Health
- Yahoo
These 10 Tiny Habits Can Make a Big Difference in Your Health—Starting Today
You've probably read that healthy habits add up to long-term behaviors that can promote overall health. These are little things that people who are healthy do, like drinking 10 glasses of water daily and incorporating at least 30 minutes of exercise into each day. But what if you can't maintain these healthy habits, no matter how hard you try? Maybe these microhabits are more your speed. To learn how taking some small steps can lead to major payoffs for our health and longevity, we talked to Dr. Annie Fenn, author of The Brain Health Kitchen. It's all in the baby steps! Yep, it's true. Water really is that important for you. But so many people struggle to drink enough daily or get enough from the food they eat. 'Every part of your body functions more smoothly when well hydrated, especially the brain,' Dr. Fenn says. 'In fact, even mild dehydration can lead to brain fog, fatigue, and problems with short-term memory.' If you're one of those people who forget to drink water, here's a tip: place a full glass of water at your bedside at night. Sure, you can take a sip in the middle of the night if you wake up, but drink up the rest of the glass when your alarm goes off. Starting your morning with a glass of water helps you get a leg up on the day, which will help you attack the other microhabits on your list. According to Dr. Fenn, berries are a neuroprotective fruit proven to support memory and thinking skills as you age. Berries fight oxidative stress and neuroinflammation (inflammation in the central nervous system), and studies have long supported the fruit's ability to stave off cognitive decline. Blueberries are rich in anthocyanins, a phytonutrient that provides their deep blue color and provides a big health boost. In addition to brain health, anthocyanins are also linked to reduced risk of heart disease. You don't need to pop an entire cup at once; sprinkle some over your morning cereal and then add the rest to your afternoon bowl of yogurt. A scroll through your social media feed can make you feel like the laziest person in the room, with everyone posting their gym selfies. But don't discount the power of a simple walk when it comes to health benefits. 'Walking after a meal has the power to stabilize blood sugar, a boon for metabolic health,' Dr. Fenn says. 'For additional benefit, make it a tech-free 'brain break'—leave your earbuds and phone behind.' Need another reason to lace up your shoes? A 2024 study conducted at the University of Leicester found that the equivalent of a 10-minute daily brisk walk for inactive folks over 60 was linked to an extra year of life in women and 1.4 added years in men. The study also found that longer and more intense activity can add even more years to your lifespan. Packed with healthy monounsaturated fats and vitamin E, nuts help protect both the heart and brain. Including a variety of nuts and nut butter in your diet is a smart way to ensure you're getting plant protein, minerals like zinc and selenium, fiber, and healthy fats. More specifically, walnuts are a great snack to add to your rotation if you're just starting to incorporate nuts. Research shows that eating five (one ounce) servings of walnuts weekly can lower your risk of death overall by 14%, while reducing your risk of cardiovascular disease by 25%. You've probably heard that prolonged sitting is the new smoking. It's true–sitting is bad for your health for a myriad of reasons. But what do you do if you have a job that requires you to sit or drive for prolonged periods of time? Dr. Fenn points out recent research from Columbia University that shows you can reverse the downside of being sedentary by adding five minutes of light activity for each half hour of sitting. The researchers were actually looking to find how little exercise would be beneficial for people who sit for extended periods. The study determined that a five minute walking break every half hour helps to offset the negative aspects of sitting. Set a reminder on your phone to help you get up regularly—a desk treadmill is another tool to help you get those mini walks in. Starting a meditation practice can feel daunting. I've tried and failed several times to incorporate meditation into my wellness routine because it just feels like another 'to-do' on my never-ending list. But Fenn insists that just five minutes of this mindfulness practice can boost mood, calm the nervous system, and help the brain focus. Though it can feel impossible to make time for one more thing, free apps like Aura and Insight Timer can help you get it done. Feeling aimless? Try a guided meditation with a specific theme, like stress relief or a dopamine boost. Over time, you can increase the duration of your sessions, which can provide additional benefits for your brain and outlook. We've all read that stimulating your brain is important as we age. Games help us retain our memory and are great for neuroplasticity, the brain's ability to reorganize itself by forming new connections. Fenn asserts that your noggin truly loves a good workout, and suggests choosing one that feels both challenging and fun can make this task more appealing. You may just need to experiment a bit. The New York Times Connections is a quick word-grouping game that I can knock out in about 10 minutes or less. Other games like Colordle may be more interesting for artsy folks. And of course, The Times' Wordle has become a new classic for anyone who wants to challenge their brain. We are in the midst of a loneliness epidemic, especially among parents, which can lead to depression, dementia, stroke, anxiety, and even heart disease. Daily contact with friends and family does more than brighten up your day, Dr. Fenn says. In fact, people tend to live healthier, longer lives when they have strong social connections. Sometimes it feels like we just don't have the time to call our best friend or sister to catch up, but it's easier to justify that half-hour gabfest when you know it's literally adding years to your life. Rich in both fiber and plant protein, beans are undoubtedly one of the healthiest foods on the planet. Eating just one half-cup of beans weekly, or half a cup three times a week, is linked to reducing the risk of heart disease while keeping blood sugar, cholesterol, and blood pressure in check. Toss black beans into your salad at lunch, include black-eyed peas in your burrito, snack on edamame, or blend garbanzos into a creamy dip. You can even incorporate beans into brownies—yum! Even with dinosaur time, the veggie-eating hack that recently went viral, many of us still struggle to get our leafy greens. Whether it's the bitter flavor of greens like kale, spinach, and collards, or the lack of time to prepare them, very few of us are eating enough. I go with pre-washed greens because I'll actually eat them that way. But however you can do it, just add more! A study done at Tufts on people in their 80s found that consuming just one cup of leafy greens daily is linked to slower cognitive decline. And those who ate the most were approximately 11 years cognitively younger than their non-green-eating peers. Sign me up for your biggest salad, please! Whether you start your microhabit revolution with a call to your college roommate or a five-minute meditation, know that every little bit does count. Getting healthier isn't about perfection—it's about consistency. Here's to the little things adding up to big rewards! Read the original article on Real Simple
Yahoo
18 hours ago
- Health
- Yahoo
These 10 Tiny Habits Can Make a Big Difference in Your Health—Starting Today
You've probably read that healthy habits add up to long-term behaviors that can promote overall health. These are little things that people who are healthy do, like drinking 10 glasses of water daily and incorporating at least 30 minutes of exercise into each day. But what if you can't maintain these healthy habits, no matter how hard you try? Maybe these microhabits are more your speed. To learn how taking some small steps can lead to major payoffs for our health and longevity, we talked to Dr. Annie Fenn, author of The Brain Health Kitchen. It's all in the baby steps! Yep, it's true. Water really is that important for you. But so many people struggle to drink enough daily or get enough from the food they eat. 'Every part of your body functions more smoothly when well hydrated, especially the brain,' Dr. Fenn says. 'In fact, even mild dehydration can lead to brain fog, fatigue, and problems with short-term memory.' If you're one of those people who forget to drink water, here's a tip: place a full glass of water at your bedside at night. Sure, you can take a sip in the middle of the night if you wake up, but drink up the rest of the glass when your alarm goes off. Starting your morning with a glass of water helps you get a leg up on the day, which will help you attack the other microhabits on your list. According to Dr. Fenn, berries are a neuroprotective fruit proven to support memory and thinking skills as you age. Berries fight oxidative stress and neuroinflammation (inflammation in the central nervous system), and studies have long supported the fruit's ability to stave off cognitive decline. Blueberries are rich in anthocyanins, a phytonutrient that provides their deep blue color and provides a big health boost. In addition to brain health, anthocyanins are also linked to reduced risk of heart disease. You don't need to pop an entire cup at once; sprinkle some over your morning cereal and then add the rest to your afternoon bowl of yogurt. A scroll through your social media feed can make you feel like the laziest person in the room, with everyone posting their gym selfies. But don't discount the power of a simple walk when it comes to health benefits. 'Walking after a meal has the power to stabilize blood sugar, a boon for metabolic health,' Dr. Fenn says. 'For additional benefit, make it a tech-free 'brain break'—leave your earbuds and phone behind.' Need another reason to lace up your shoes? A 2024 study conducted at the University of Leicester found that the equivalent of a 10-minute daily brisk walk for inactive folks over 60 was linked to an extra year of life in women and 1.4 added years in men. The study also found that longer and more intense activity can add even more years to your lifespan. Packed with healthy monounsaturated fats and vitamin E, nuts help protect both the heart and brain. Including a variety of nuts and nut butter in your diet is a smart way to ensure you're getting plant protein, minerals like zinc and selenium, fiber, and healthy fats. More specifically, walnuts are a great snack to add to your rotation if you're just starting to incorporate nuts. Research shows that eating five (one ounce) servings of walnuts weekly can lower your risk of death overall by 14%, while reducing your risk of cardiovascular disease by 25%. You've probably heard that prolonged sitting is the new smoking. It's true–sitting is bad for your health for a myriad of reasons. But what do you do if you have a job that requires you to sit or drive for prolonged periods of time? Dr. Fenn points out recent research from Columbia University that shows you can reverse the downside of being sedentary by adding five minutes of light activity for each half hour of sitting. The researchers were actually looking to find how little exercise would be beneficial for people who sit for extended periods. The study determined that a five minute walking break every half hour helps to offset the negative aspects of sitting. Set a reminder on your phone to help you get up regularly—a desk treadmill is another tool to help you get those mini walks in. Starting a meditation practice can feel daunting. I've tried and failed several times to incorporate meditation into my wellness routine because it just feels like another 'to-do' on my never-ending list. But Fenn insists that just five minutes of this mindfulness practice can boost mood, calm the nervous system, and help the brain focus. Though it can feel impossible to make time for one more thing, free apps like Aura and Insight Timer can help you get it done. Feeling aimless? Try a guided meditation with a specific theme, like stress relief or a dopamine boost. Over time, you can increase the duration of your sessions, which can provide additional benefits for your brain and outlook. We've all read that stimulating your brain is important as we age. Games help us retain our memory and are great for neuroplasticity, the brain's ability to reorganize itself by forming new connections. Fenn asserts that your noggin truly loves a good workout, and suggests choosing one that feels both challenging and fun can make this task more appealing. You may just need to experiment a bit. The New York Times Connections is a quick word-grouping game that I can knock out in about 10 minutes or less. Other games like Colordle may be more interesting for artsy folks. And of course, The Times' Wordle has become a new classic for anyone who wants to challenge their brain. We are in the midst of a loneliness epidemic, especially among parents, which can lead to depression, dementia, stroke, anxiety, and even heart disease. Daily contact with friends and family does more than brighten up your day, Dr. Fenn says. In fact, people tend to live healthier, longer lives when they have strong social connections. Sometimes it feels like we just don't have the time to call our best friend or sister to catch up, but it's easier to justify that half-hour gabfest when you know it's literally adding years to your life. Rich in both fiber and plant protein, beans are undoubtedly one of the healthiest foods on the planet. Eating just one half-cup of beans weekly, or half a cup three times a week, is linked to reducing the risk of heart disease while keeping blood sugar, cholesterol, and blood pressure in check. Toss black beans into your salad at lunch, include black-eyed peas in your burrito, snack on edamame, or blend garbanzos into a creamy dip. You can even incorporate beans into brownies—yum! Even with dinosaur time, the veggie-eating hack that recently went viral, many of us still struggle to get our leafy greens. Whether it's the bitter flavor of greens like kale, spinach, and collards, or the lack of time to prepare them, very few of us are eating enough. I go with pre-washed greens because I'll actually eat them that way. But however you can do it, just add more! A study done at Tufts on people in their 80s found that consuming just one cup of leafy greens daily is linked to slower cognitive decline. And those who ate the most were approximately 11 years cognitively younger than their non-green-eating peers. Sign me up for your biggest salad, please! Whether you start your microhabit revolution with a call to your college roommate or a five-minute meditation, know that every little bit does count. Getting healthier isn't about perfection—it's about consistency. Here's to the little things adding up to big rewards! Read the original article on Real Simple
Independent Singapore
2 days ago
- Business
- Independent Singapore
The 1% Rule: Banker reveals her secret on how she got rich with just 17 tiny life tweaks — and it could do the same for you
Forget 4 am wake-up calls and polar bear-style ice baths. Becoming rich doesn't require turning your life upside down. In fact, one investment banker and accountant—Nischa Shah—discovered a less glamorous but far more powerful secret: micro habits. These are tiny actions that, when done consistently, compound like interest and quietly transform your finances, well-being, and outlook on life. So if you're ready to build wealth without burnout, here are 17 surprisingly simple habits that have paid off big time! 1. Create more than you consume According to Thomas Corley, author of Rich Habits, 67% of wealthy individuals watch less than one hour of TV daily, compared to 77% of struggling folks who exceed that mark. Translation? The rich are creating videos, blogs, and businesses, while everyone else is bingeing. Photo: YT/nischa Try this: Spend 15 minutes a day making something. Launch that podcast, write a short story, and start learning Python. You don't need to go full Steve Jobs—just make sure you're producing more than you're passively scrolling. 2. Politely escape energy vampires 'You're the average of the five people you spend the most time with.' Sound familiar? That quote, often attributed to Jim Rohn, holds more truth than most memes. If your circle's main skill is complaining or gossiping, it's time to pull a disappearing act. If you can't find new circles in real life, do what Nischa did: turn YouTube, podcasts, and books into your virtual mentors. Your network doesn't need to be in the room to level you up. 3. Start an 'I can do this' file Think of it as a digital pep talk. Every time you conquer a fear, hit a milestone, or simply show up when you didn't feel like it, write it down. Photo: YT screengrab/nischa Use Notion , a folder on your phone, or even a physical journal. On rough days, it's your proof that you've done hard things before and can do them again. Bonus: It's like having a motivational speaker in your pocket—only the speaker is you. 4. Practice gratitude like a scientist Nischa once thought gratitude journaling was for the overly sentimental. Then she stumbled on research by Dr. Sophia Godkin showing that happiness isn't the result of success—it's the seed. So every night at 8 pm, she uses the Day One app to jot down something she's thankful for. A good coffee, a compliment, a solid nap—it all counts. It rewires your brain to hunt for joy, not stress. Pro tip: What you focus on, it shall grow. 5. Automate your savings and investments Warren Buffett said, 'Do not save what is left after spending, but spend what is left after saving.' Nischa takes it one step further: automate both savings and investments so they leave your account before you can even say 'Add to cart.' Photo: YT screengrab/nischa Doing this means no more guilt-driven, last-minute transfers. It also makes 'accidentally' investing in limited-edition air fryers much harder. 6. Be specific with your goals 'I want to save more money' is the financial equivalent of saying 'I want to get healthy.' It's vague, uninspiring, and doomed. Instead, aim for something like: 'I'll save RM30,000 for __________ by December 2027.' That gives you a map and a milestone. Divide it into monthly targets, and suddenly that goal feels doable. 7. Audit your spending in 3 F-Buckets Here's a smarter budget framework: Photo: YT screengrab/nischa Fundamental: Rent, groceries, bills Fun: Coffee dates, Netflix, weekend getaways Future: Investments, courses, upskilling Tracking your expenses with this method (try Nischa's free spreadsheet) turns budgeting from a guilt trip into a power move. It's not about restriction—it's about clarity. 8. Learn one new money thing each week Warren Buffett reads for hours daily. You only need one hour a week. Nischa uses this time to dive into behavioural finance, uncovering how childhood beliefs about money shape adult decisions. This week, for example, it could be 'how kids who felt deprived grow up to hoard, spend, or fear money.' Next week, it might be investment scams or side hustle tips, and so on. Remember: The more you learn, the more you earn. 9. Stop giving power to opinions It's human nature to worry about what others think. But when fear of judgment runs the show, your potential takes a back seat. Before letting someone's opinion derail her goals, Nischa asks: 'In the grand scheme of achieving my life's goals, how important is this person's opinion?' Spoiler alert: Most of the time, their opinions don't matter at all. 10. Escape the 'Yes Trap' Psychology Today says the 'Yes Trap' is the compulsion to agree to everything out of guilt, fear, or FOMO (Fear of missing out). Nischa also says that the 'Yes Trap' is a deep-rooted feeling that we should always say yes to requests, invitations, and opportunities even when our plates are already full. The consequence of this includes burnout, resentment, and the act of neglecting self-care. The cure? Get crystal clear on your goals. Then ask: 'Does this serve my mission or distract from it?' Say 'no' more often, and you'll start saying 'yes' to things that actually matter. 11. Invest in yourself first Stocks are nice. Real estate is great. But what is the best return on investment or ROI? You. Self-investment—learning, health, therapy, coaching—pays dividends. And it compounds. Nischa swears by Brilliant , an interactive platform teaching skills like AI, data science, and critical thinking, using real-world case studies from companies like Airbnb, Spotify , or Starbucks . The best part? You can try it free for 30 days. Because the more you grow, the more your income and opportunities will follow. 12. Diversify your income streams Most millionaires don't rely on just one paycheck. Nischa makes money from brand deals, affiliate links, YouTube ads, her own products, and investments. Start with one. Monetise your skills, passions, or even hobbies. Once it runs on autopilot, add another. Just don't juggle five at once—burnout isn't a badge of honour. 13. Simplify your decisions Steve Jobs wore the same outfit every day. So did Mark Zuckerberg. Why? To avoid decision fatigue. Photo: YT screengrab/nischa You don't need to turn into a tech bro. But do consider streamlining your wardrobe, meal plans, or filming setup (if you're a content creator). Automating low-stakes choices frees up brainpower for the big ones. See also Wealth of US billionaires soars during pandemic 14. Network with intent, not just convenience Chris Donnelly, a founder who built a $10 million business in a year, attributes much of his success to networking intentionally—reaching out to 50+ people monthly. Nischa adopted this approach too, focusing on relationships that align with her vision and offering value in return. It's not about taking—it's about connecting and contributing. Sometimes the right 'who' unlocks the 'how.' 15. Act before you feel ready Newsflash: You'll never feel 100% ready. Waiting for the perfect moment is just perfectionism wearing a productivity costume. Start that blog, pitch that idea, send that message. You might fumble, but fumbling forward is still progress. Action breeds clarity. The magic happens when you leap before you're 'qualified.' 16. Talk about money (Yes, really!) Studies show nearly half of Americans, for example, avoid money talk, even with their partners. Yet 66% believe these conversations are essential for financial freedom. So ask questions. Share insights. Normalise the awkward. Swap 'How's the weather?' for 'How do you approach budgeting?' You'll be amazed at how much you learn—and how much others appreciate the honesty. 17. Live by the 1% Progress Rule Small changes, done consistently, beat grand gestures every time. Want to save more? Trim one unnecessary bill. Want to earn more? Pitch one client a week. Want to invest smarter? Read one page a day. Photo: YT screengrab/nischa Just 1% better each month is 12% better a year. That's how real wealth—financial, mental, emotional—is built. Quietly. Sustainably. Compounded over time. So will this make me a millionaire tomorrow? No, of course not. These habits won't make you a millionaire overnight. But they will nudge you in the right direction—subtly at first, then significantly. So pick one. Start today. Watch it snowball. Because the secret to getting rich isn't dramatic—it's deliberate. And if you liked this guide, consider it your permission slip to stop overthinking and start doing, while you watch Nischa explain it in even more detail in the video below:
