Unlock Happiness: 17 Daily Intentions for a Fulfilling Life
When we feel that something is lacking in our life, we often get stuck with not knowing where to start to fix things. But it's often the small, daily intentions that make all the difference.
If you stay consistent it will be easy to see how these acts, which we perceive as small, can bring a real transformation to our life.
From decluttering your space to embracing the power of mindful eating, each intention on this list serves as a stepping stone toward a brighter, more contented existence.
Join us on a journey of self-discovery and explore these 17 daily intentions that have the potential to unlock happiness and enrich your life in ways you may have never imagined.
1. Decluttering
Tired of the clutter weighing you down? Start small. Dedicate just 15 minutes a day to tidying up your space. Whether it's your desk, closet, or that junk drawer, decluttering can create a sense of order and calm in your life.
Perhaps it's not immediately clear, but a cluttered space can cause stress because it leaves too much for our minds to handle visually. It can also make us feel less productive, often leading to common coping mechanisms like overeating and spending too much time watching TV or social media.
The thing is, our brains like order, and the space we live in should be the first stop in creating an organized, relaxed, and calming environment.
2. Mindful Eating
What is mindful eating? Mindfulness, in general, is being present in the moment, and focusing on your inner life - your thoughts, your emotions, and your physical sensations, that are happening right now.
So, mindful eating is all about being present during meals. It means putting your phone away, turning off the TV, and focusing on the flavors, textures, and aromas of your food.
Slow down, chew each mouthful, and truly enjoy your meal. This simple practice can help you make healthier choices and connect with your body's hunger and fullness cues.
3. Meditation
Carve out a few minutes each day to sit in a quiet space, close your eyes, and breathe deeply. Out of all the items on this list, this one offers immediate benefits - lower heart rate, lower cortisol levels, blood pressure and so much more.
There are many types of mediation out there: some focus on particular sensations like sounds, breathing, or a mantra. Other types can incorporate mindfulness, focusing on the present moment without judgment.
Considering all the benefits of this practice, it’s no wonder that it’s getting so popular lately. Mindfulness programs are now offered at universities where students
report experiencing stress and common mental health problems, such as anxiety and depression. Top universities, such as Cambridge, Harvard, LSE, MIT, Oxford,
Stanford, and Yale, are among those offering free mindfulness meditation programs to their students.
So, start with just a few minutes and gradually extend your practice. If you don’t know where or how to start, check out our guide on meditation.
4. Walking
Walking is a simple yet powerful daily intention. Start with a 20-minute stroll in your neighborhood or a nearby park. As you walk, let your thoughts flow and enjoy the fresh air. Not only does this boost your physical health, but it also clears your mind and offers moments of reflection.
According to Harvard Health, walking can boost your immunity. A study of over 1,000 men and women found that those who walked at least 20 minutes a day (at least 5 days a week), had 43% fewer sick days than those who exercised once a week or less.
When you think about it, 20 minutes is not a long time, but spending it walking can bring you so many benefits.
Lower blood pressure
Lower your blood sugar
Reduces the risk of heart disease
Let us know in the comments what your daily walking habit is. Let’s compare the results and benefits together.
5. Journaling
Put pen to paper or fingers on the keyboard, and let your thoughts flow. Journaling is a fantastic way to express yourself and gain insight into your life.
One of the biggest obstacles is needing to know how to start. We recommend just jotting down your thoughts about your day, and trying to see if certain topics are more prevalent than others in the next few days. Then you can pay special attention to what is occupying your mind the most.
Think of journaling as emptying your mind of thoughts that keep rolling around with no conclusion. Like Dumbledore putting his thoughts in the pensieve. It will make you feel like you had a mental shower.
6. Gratitude
Make a daily habit of gratitude by reflecting on the positive aspects of your life.
For example, before bed, think of three things you're grateful for from the day. It could be anything that caused you to feel happy, joyful, or content. A cup of coffee you had with your mom, a really funny video you got from your friend, a calm quiet morning, a great view from the window - anything.
Some people like to keep a gratitude journal, so that they can read through it later and see all the amazing moments, that would otherwise be forgotten.
7. Being Kind
Did you know that witnessing an act of kindness can boost your dopamine, serotonin, and oxytocin? We are all hard-wired to appreciate the goodness we see in the world.
It also boosts our sense of bonding and the feeling of belonging to a community.
We often think of kindness as these big gestures, towards strangers, but what it really is at its core, is helping those around us have a better day, and a better life, whenever we have the chance.
Kindness thrives in the simple, everyday moments we share with those around us. It's the warm cup of coffee you make for your tired partner, the smile you offer to your coworker during a tough day, or the supportive text you send to a friend facing a challenge.
Have you been on the receiving end of an act like this? How did it make you feel?
8. Singing
You don't need to be a professional singer to enjoy the benefits of singing. Whether it's in the shower, during your commute, or while doing household chores, singing can be a mood booster.
Singing can also cause changes in the upregulation of oxytocin, immunoglobulin A, and endorphins, which improves immune function and increases feelings of happiness (source).
9. Reading Out Loud
Reading out loud is a simple practice that engages your senses and mind simultaneously.
A recent study has stated that reading out loud (versus reading silently) helps you to remember the reading material better. So, if you are trying to learn something, this is a great way to boost your chances.
Other than remembering better, reading out loud helps you to be present in the moment more. Since we are all so used to reading silently, sometimes we can go on autopilot when we’re reading. But when we read out loud, it’s a new kind of experience, and it pulls us into the present in a very strong way.
10. Staying Hydrated
Staying hydrated isn't just a suggestion; it's a science-backed necessity for overall well-being. Health experts recommend consuming around eight 8-ounce glasses of water a day, which equals about 2 liters or half a gallon. This guideline, often referred to as the "8x8 rule," can vary depending on factors like age, activity level, and climate. But the bottom line remains: keeping your body sufficiently hydrated is essential.
The benefits of proper hydration are undeniable. Water is a vital component of our bodies, making up about 60% of our total weight. It plays a role in countless bodily functions, such as maintaining body temperature, transporting nutrients, and removing waste products. Staying hydrated helps improve focus and concentration, supports healthy digestion, and can even assist in weight management by reducing feelings of hunger.
11. Sleeping for 8 Hours
Sleep is your body's natural reset button. Ensure you're getting those precious 8 hours of quality sleep each night to rejuvenate and perform at your best.
Start by creating a bedtime routine, keep your sleep environment cozy, and let your body and mind restore themselves.
Getting a good night's sleep often starts with a consistent bedtime routine. Here's an example of an effective routine:
1. Unplug from Screens: About an hour before bedtime, turn off electronic devices like smartphones, tablets, and computers. The blue light emitted from screens can interfere with your sleep quality.
2. Wind Down: Engage in calming activities such as reading a book, taking a warm bath, or practicing gentle yoga stretches. This signals to your body that it's time to relax.
3. Dim the Lights: Lower the lighting in your bedroom to create a cozy, sleep-inducing environment.
4. Relaxation Techniques: Consider incorporating relaxation techniques such as deep breathing or meditation to calm your mind.
5. Set a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock.
12. Growing Plants
Bringing plants into your living space is a fulfilling endeavor. It's not just about adding a touch of green to your decor; it's also a practice that can promote inner peace and mindfulness. Here are some key points to consider as you embark on your journey:
1. Knowledge is Key: If you're new to plant care, don't worry – with a bit of reading and research, you can cultivate a green thumb. There are countless resources available to help you understand the specific needs of each plant you welcome into your home. Start with low-maintenance plants if you're a beginner and gradually work your way up to more complex species.
2. Assess Sun Levels: Different plants have different sunlight requirements. Check out the sun levels in your home and match them with the plants you choose. Some plants thrive in bright, direct sunlight, while others prefer low-light conditions.
3. Patience is a Virtue: Remember that plant care is a journey, and not every step will be perfect. You may experience setbacks along the way, but that's all part of the learning process. The experience of nurturing plants can be incredibly rewarding. It's not just about tending to their needs; it's about how they nurture your well-being.
13. Making Something with Your Hands
Crafting isn't just for kids. Making something with your hands allows you to explore your creative side, reduce stress, and produce tangible results you can be proud of. It could be as simple as knitting a scarf, crafting a piece of pottery, or even baking a delicious treat.
Pottery is a very popular hobby these days, and for good reason. The benefits are numerous: it takes us out of our daily routine and gives us something new to master, and once you get into the process it becomes almost like a meditative process.
Another benefit is that you get cool things that you made yourself. Drinking coffee in the morning from a mug you make yourself is a really rewarding experience. And you can brag to your friends.
14. Do Something Fun
Whether it's a hobby, adventure, or a simple game night, having fun is essential for your well-being.
Of course, having fun is something different for everybody, and it can come in all forms, but it’s good to remind yourself from time to time, that it’s perfectly normal to forget work, and all the things you need to finish at home, and simply focus on having a good time, and laughing.
When you’re having fun, your stress levels go down, your cortisol goes down, your sleep cycle improves, and you feel like you have more energy.
15. Talk to a Friend
Friends are one of the most valuable and cherished parts of our lives. They are the companions we choose, the ones who walk alongside us through the ups and downs, and the people who understand our journey like no one else.
A simple conversation with a friend can uplift your spirits and remind you of the meaningful connections you've nurtured.
Don't hesitate to pick up the phone, send a text, or arrange a meet-up with a dear friend. Sharing laughter, stories, or heartfelt moments with them can rejuvenate your spirit, reminding you of the beautiful friendships that enrich your journey.
16. Learn to Say No
Saying no isn't selfish; it's self-care. Learning to say no when necessary is essential for setting boundaries, reducing stress, and maintaining your well-being. You have the power to prioritize your time and energy.
17. Be Accountable
Accountability is your secret weapon for achieving your goals. Whether it's a personal project or a professional task, hold yourself accountable. Keep track of your progress, set achievable milestones, and celebrate your successes along the way.
Here are some ways to stay accountable in your everyday life:
In Disagreements: take responsibility for your part in conflicts or disagreements. Acknowledge your mistakes and communicate openly to find resolutions.
In Habits: when striving to develop or break a habit, keep a journal or use habit-tracking apps to stay accountable. Share your goals with a friend or family member who can help keep you on track.
In Communication: be mindful of your words. If you promise something, follow through. If you make a mistake, admit it and apologize. Effective communication involves accountability.
