Low-Effort Wins to Reset Your Mind and Body

Do you feel a little ..meh – like you could use a health and fitness reset? It’s easy to fall into the trap of believing that you need to make drastic changes to reach your goals, but success often comes from starting small and building momentum. Enter small, low-effort wins. Instead of aiming to lose 20 pounds or run a marathon, there’s power in celebrating tiny victories on a regular basis. “Small, low-effort wins help us in two ways: by making our goals attainable via breaking them down into achievable goals, and by cultivating a sense of completion and success from the start,” says Jonathan Levine, LCSW and therapy lead at Equip. “Hard work becomes fun when you find success. These small wins create a small sense of mastery and give us fuel to keep working towards larger goals.” RELATED: Best Workouts to Boost Your Mental Health Need inspiration? Here are a few small wins that only require a little bit of effort but can have a huge impact on your energy, well-being and motivation. 1. Go to Bed an Hour Earlier You know that sleep is important, but you also enjoy having time to decompress after work. The good news is, even going to bed an hour earlier can be game-changing for your body and mind. “Getting extra shut-eye allows you to reset your system and feel rejuvenated in the morning,” says certified personal trainer Fredrick Hahn of SlowBurn Personal Training Studios. 2. Drink Half a Gallon of Water a Day Get an extra-large bottle of water, fill it up in the morning and aim to finish it by the end of the day. Drinking half a gallon of water daily is another simple win that can enhance muscular strength and improve your overall health, adds Hahn. This is especially true in the winter, when breathing in cold, dry air can dehydrate you without the obvious thirst signals that come with being hot. 3. Swap Out One Processed Snack for Real Food There’s no need to go on an extreme diet to eat more mindfully and feel better in your body. Swapping out one sugary or processed snack with a healthier, nutrient-dense one is a low-effort win that can pay off in the long run. “For example, instead of having pretzels and popcorn as a snack while watching TV, have cheese and a piece of fruit,” recommends Hahn. 4. Embrace Body Neutrality Maybe you don’t love what you see in the mirror right now – and that’s OK. Body neutrality can be a win too. “If you've been struggling with body image, don't try to jump to body positivity and radical self-love. Try to slowly move towards body neutrality. That can look like saying, ‘I see that my body is keeping me warm today’ instead of ‘I feel so fat,’” says Levine. Over time, shifting your self-talk from negative to neutral creates the space for a healthier relationship with your body. 5. Make Your Bed Daily Making your bed may almost seem like too easy of a win, but it can have a ripple effect on the rest of your day – and the rest of your year if you do it daily. “It gives you a sense of accomplishment and of doing something good for yourself first thing in the morning,” says Hahn. 6. Meditate for a Few Minutes at a Time One study revealed that four shorter, five-minute mindfulness practices were as effective as four 20-minute ones for improving mental health. Other research shows that five minutes of mindfulness meditation is enough to have a positive impact on stress levels. Even a few minutes of meditation can go a long way – and that’s a totally doable win. 7. Journal One Page a Day Levine recommends writing one page in your journal daily as a low-effort win that can help build momentum and set you up for success: “Releasing pent-up thoughts makes space in our brains for something new. Plus, by completing one page a day (especially a small one) you are cultivating that sense of mastery, completion and success by hitting an attainable goal.” 8. Get Into Strength Training Goals like mastering powerlifting or competing in a HYROX race can be great, but they can also feel daunting and prevent you from getting into strength training at all. The truth is, even a low-effort strength workout on a day when you’re not feeling 100% still produces benefits, says Hahn, who adds that it will boost your mood, lift your spirits and increase your confidence even if you don’t push your muscles that hard. Getting started always trumps having a perfect plan that you never end up acting on. So, let the small wins above inspire your efforts and daily rituals. You’ll be amazed at how quickly those little milestones add up and help create momentum toward a big transformation. You Might Also Dig: How to Get RippedHow Journaling Can Help You Set Goals & See ResultsWhy You Should Do Push-Ups on the Daily