5 Trivial Habits for Calmness in the Brain

“Imagine sitting silently for ten minutes every day without distractions, stopping the use of harsh words against yourself, avoiding judgment of others and yourself, writing down five things you’re grateful for every morning before touching your phone, taking a 30-minute walk to soak in sunlight, and reading just one page of a positive book. Your life would feel different, even from the first day. Do this for 30 days, and anxiety would diminish significantly, depression would fade, and happiness levels would skyrocket. It’s that simple.”

This quote popped up in a social media video and felt like a gentle slap to the face. So simple. Really, “that simple” when you think about it. But often, simple things feel like climbing Mount Everest. Maybe because our minds prefer complicating what is inherently easy.

Small Habits, Big Impact

Big changes often seem intimidating. But small habits can be a safe bridge to a better life. Like planting a small seed, the results may not be immediate, but the impact grows over time. Small habits don’t require huge energy, just consistency. And therein lies their power.

Let’s break down these habits. Nothing new. Nothing revolutionary. But when combined, anyone who tries them will agree: life starts to make much more sense.

1. Sit Quietly for Ten Minutes

Ten minutes… it’s not long. But oddly, it often feels like ten hours when sitting in silence. However, this silence isn’t punishment. It’s like giving your brain permission to pause, breathe, and recognize that the world won’t explode just because you stop for a moment. This isn’t just about “not talking.” It’s about not scrolling through your phone, not spiraling into past thoughts, and not obsessing over “why the cashier didn’t smile at me.”

Meditation? Maybe. But it’s more about getting comfortable with silence. It’s like a detox for the mind. At first, it feels strange, but over time, it feels strange not to do it.

To start, set a timer on your phone for ten minutes and sit in a comfortable spot. This can be in the morning before the day begins or at night before bed. Choose a time that feels right. If it’s hard at first, start with five minutes and gradually increase.

2. Stop Criticizing Yourself

Ever hear that inner dialogue saying, “Why was I so stupid to park like that?” or “Ugh, why does my hair look like a worn-out paintbrush today?” That’s not just commentary. That’s an attack—an attack from yourself to yourself.

Think about this: if a friend spoke to someone else like that, they’d probably be labeled “toxic” immediately. So why is it okay when it’s directed inward?

Changing this habit isn’t magic. Sometimes, the voice in your head speaks faster than your actual mouth. But slowly, practice replacing harsh comments with kinder ones. Instead of, “That was so stupid,” try, “Alright, next time, I’ll be more careful.” Does it sound cliché? Yes. But it works.

3. Write Down What You’re Grateful For

Writing down five things you’re grateful for is like playing a scavenger hunt. Look for small things you often overlook. For example, “Had a great cup of coffee” or “Saw a cute cat pass by.” Gratitude might feel too simple to write down, but that’s the point: training yourself to see the small joys as gifts.

For instance, imagine being stuck in traffic but hearing your favorite song on the radio. That’s a reason to smile. Or having your coffee order come out perfectly when it usually doesn’t. These little things often go unnoticed, but writing them down gradually makes you realize there’s so much good happening around you.

Why write it down? Because the mind is sneaky. You might feel grateful today and forget it tomorrow. But if it’s written, you can revisit it. Sometimes, during tough moments, rereading your gratitude list feels like finding a cozy blanket on a cold night.

4. Walk for 30 Minutes

This might be the most enjoyable habit. No need to run. No treadmill required. Just go outside and take a leisurely walk. If there’s a park, great. If not, walking around your neighborhood block works just fine.

It’s like light exercise wrapped in scenic views. As a bonus, sunlight helps your body produce serotonin, the happiness hormone. And fresh air… it’s free. No gym subscription needed.

5. Read One Page of a Positive Book

One page? Sounds too little. But it’s not about the number of pages. It’s about the habit. Reading just one page gives your mind the chance to “consume” something fresh and positive.

Imagine reading one sentence that makes you think, “Oh, that’s a great perspective.” That’s enough for the day. Plus, reading a book (not scrolling on your phone) feels like opening a window in a stuffy room.

Why Does This Work?

Because it’s simple. Because it doesn’t require expensive tools. Because there’s no “special time” that needs to be carved out. Ten minutes in the morning or night, five minutes writing, and a 30-minute walk. But all of this sends a signal to your brain: something is different. There’s space to breathe.

Research in positive psychology shows that habits like writing down gratitude can boost dopamine and serotonin levels, which are essential for happiness. Similarly, light physical activity like walking has been proven to increase endorphins, the body’s natural stress relievers.

A friend once tried this and said, “Ever since I stopped criticizing myself, life feels like walking in a pair of perfectly fitting shoes. Not too tight, not too loose.” They added, “Walking in the park feels like a mini vacation. For free.”

Perhaps it’s true: happiness doesn’t require big steps. Start with small ones. Then repeat. And repeat again.

Final Words

Starting tomorrow, I’m going to try one of these habits that feels the easiest. Maybe sitting silently for ten minutes or writing down gratitude every morning before touching my phone. These small habits come from that video quote, which made me rethink life that often feels heavy.

I believe big changes often begin with small steps. This feels like a personal experiment. If I can feel its impact, there must be something true about this simple approach. Maybe anxiety won’t disappear entirely in one day, but who knows? The days ahead might feel lighter. I’ll try it, and perhaps this is the time for readers to try it too. There’s no harm in starting with one small step.

Additionally, pairing these habits with fasting can amplify the benefits. Fasting helps reset both the body and mind on a deeper level. Many studies show that fasting not only improves physical health but also enhances focus and mental clarity. This combination could be a simple formula for more holistic well-being. Who knows? The end of this journey might be filled with delightful surprises.