Each decision we make, whether in our professional or personal lives, has an impact on our well-being. Ever feel like there just aren’t enough hours in the day? No matter how hard you work, it seems impossible to fit everything that needs to be done. In other words, your life becomes uninteresting. If you think every day feels like ‘Monday’, then you’re definitely not alone.

 

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Research published in the journal Psychoneuroendocrinology in 2013 suggests that being pressed for time is associated with higher levels of cortisol, the stress hormone. This can lead to increased blood pressure and a greater risk of heart disease. Striving for happiness and making choices for the right reasons can lead to positive outcomes. We all experience times when our bodies don't feel quite right—whether it’s random aches, headaches, fatigue, or pains. While these symptoms may pass quickly, others may linger, requiring us to take action to feel better. 

So, what should you do? Following science-backed advice is a reliable approach. Fortunately, this doesn't have to be complicated and can be done relatively easily. We are all on a journey of growth and self-improvement, and you're here because you are on that path. But when challenges arise and you start feeling stuck, it's natural to wonder how you got there and how to move forward. 

 

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3 Science-backed Ways To Make Every Day Great 

Begin each day with a smile and a feeling of anticipation. It's possible to turn ordinary moments into sources of joy and satisfaction. Achieving greatness every day involves finding happiness in small things and establishing a routine that motivates and excites you. Let's explore 3 research-backed techniques to convert your daily life into a string of happy moments. 

1. Meditate: A 2021 study in the paper Psych Central shows that the initial minutes right after meditation, you’ll often feel a sense of calm and contentment, along with heightened awareness and empathy. Meditation doesn’t mean you have to give up your worldly possessions or spend hours in a monastery. It can be as easy as closing your eyes for just two minutes a day and focusing on your breath. Like any habit, doing it regularly is more important than the duration. Meditating for 2 minutes every day for 20 days is more beneficial than doing 20 minutes just twice. Plus, meditation doesn’t just boost happiness; it also sharpens your focus.

2. Workout: Another important strategy is to workout or move your body. If you feel sluggish all day long and don’t really feel like working then you probably need to exercise. You don’t need to be an action sports athlete, run 10 miles, or live at the gym to reap the benefits of physical activity. A 2023 study issued in the journal Mind shows that even a 20-minute walk can make a big difference. When you’re feeling mentally stuck, try moving physically—sweating always makes you feel great. Physical activity can help manage stress effectively, boost sleep, memory as well as brain function. 

3. Express gratitude: If you're a busy marketing manager who often finds yourself overwhelmed by the demands of your job and personal life, then it is natural to focus on problems at work, frustrations with the commute, and the stress of managing household chores. This constant focus on the negatives leaves you feeling drained and pessimistic. 

What you focus on shapes your reality. If you’re always fixated on the negatives, that’s all you’ll see. One simple way to change this perspective is through gratitude practice.
By jotting down “three good things” that happened each day, you train your brain to look for the positives—whether it’s a small laugh, a sense of accomplishment at work, a stronger connection with family, or a glimmer of hope for the future. In just five minutes, you can teach your brain to better recognise and focus on opportunities for personal and professional growth.

 

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Many of us struggle to fit everything in, leading to a sense of monotony and a feeling that every day is like a never-ending cycle. But recognising this is the first step toward change. By prioritising self-care, setting realistic goals, and finding balance, we can transform our daily grind into a more fulfilling and enjoyable experience. It’s never too late to make choices that enhance your well-being and bring a little more joy into each day. 

With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.

Click here to learn more about the UR.Life Corporate Wellness programme and unlock better health. 

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.