As we go into the darker months of the year, now is the time to reflect. How can we be happier and healthier as the year winds down? We are entering the time of togetherness, holidays, and endless festivities. That, in and of itself, can feel overall stressful.
New rituals can change your life’s course. Upgrading your daily life can breed positive, healthy results for a more fruitful life. Now is the time to plant the seeds of change and reap the benefits in the New Year.
Here is how to start new rituals to be happier and healthier:
What is a Ritual?
In terms of a daily ritual, a ritual is an intentional sequence of repeated and deliberate actions. These actions signal a physical or mental transition. They are usually short.
Three concepts make something a ritual. They include:
- Intentional – you choose it with intention for a specific reason/mission
- Sequential – the order matters
- Repeated action – the same action causes the same response
Here is an example of a morning ritual: Your alarm chimes. You sit up. You take a sip of water. Then slowly take deep, equal breaths in and out. That is a ritual.
How To Start New Rituals For Health and Happiness
If you are ready to breathe fresh life and vitality into your world, start a new ritual. In fact, choosing several rituals can make for maximum impact on your overall psyche and health and wellness.
Here is how to start a new ritual:
Morning mindfulness
How you start your morning can directly impact and affect your day. If you start off in a bad mood, odds are you will have a not-so-good day. With a simple ritual, you can turn it all around.
Try morning breathwork to increase your mindfulness. Do not reach for your phone immediately. Instead, practice 5 minutes of slow breathing once you sit up in bed. You can use the 5-5-5 technique. Inhale for 5 seconds, hold for 5 seconds, then exhale for 5 seconds. Repeat several times to reduce stress and calm your nervous system.
Get into the sun
Morning nature walks are the best way to increase your overall happiness and health. The “First Light” secret is exposing yourself to natural light sources first thing in the morning.
Your circadian rhythm—or your body’s internal clock—is set by light signals. Morning light stops melatonin production and alerts your body to wake up. This boosts your serotonin, which improves your memory and energy levels. First light supports immune function, long-term health, and metabolism.
Practice gratitude
When you get back inside, make a pit stop at your journal. Write down—not type on a computer—3 to 5 things you are grateful for. It could simply be for waking up today.
You can also write down your boundaries that made these gratitude elements possible. Focus on the wonderful aspects in your life and jot them down on paper. Then reread and reflect on your gratitude for these things.
Microjoys
Now it is time to focus on the little things that make you happy. Brewing a hot cup of coffee, pouring in the creamer, feeding your dog, or even sending a kind text.
Focusing on the positive elements in your life that make you happy breeds more happiness. Neuroplasticity states that when you focus on the good things, your brain starts to rewire to look for more good things. Experts state that repeatedly focusing on the good and positive experiences strengthens the neural pathways that support resilience, optimism, and well-being.
Anchor Your Rituals into Routines
Now, the next step is to anchor your new rituals into your daily routines. The easiest way is to attach the new ritual to a routine that already exists.
For example, if you are making your morning coffee, do your morning breathing techniques as it brews. This allows your brain to attach the new ritual to an existing routine much more easily.
Keep Rituals Visible
It is important to keep up with your routines, or they will never become a part of your actual routine. Set reminders on your calendars and in your phone. Prepare the proper space and area for your ritual. A great example is keeping your journal on your desk with the pen ready for your daily scribbles.
Keep track of your progress and the benefits as time goes on. It is fun to reflect on where you started and where you are in the present once you adhere to your new ritual.
Reevaluation and Audit
Not every ritual will land. And that is okay. It is vital to reevaluate and audit your rituals. Ask yourself if they are working for you, if you like them, if they come naturally to you, and if you are experiencing a benefit.
Which rituals feel rewarding? Which feel like a burden? Then, amend the rituals accordingly. Keep the ones that work and get rid of the ones that don’t. This wellness program is about what works for you specifically. There are no right or wrong answers—just what increases your happiness and health. Be sure to start slow and allow yourself time to adjust to your new rituals.
Bottom Line
New rituals can greatly increase your overall happiness and health. Vitality and longevity are high on the list of priorities, and rituals can help us achieve those goals.
By focusing on microjoys and starting the day with intention, you can boost your serotonin and mood. Stating your gratitude and getting into the morning light can increase your health and happiness for the day and long term. There is power and intention in rituals. They can truly be life-changing for the better.
