General Wellbeing: Why The Small Things Really Do Matter

Drop three dress sizes, write that novel, find your dream partner… If you feel daunted by the unrealistic New Year goals you have set yourself, try making small changes instead - you'll be amazed how they 'll add up to big differences 
Humour doesn't just boost your mood, it's good for the body, too.

Laughing stimulates your heart, lungs and muscles, and releases endorphins in your brain. So make sure you enjoy a good laugh today
It's time to take action - micro-action
A micro-action is a small, simple change that is achievable in a normal day.

Your life is the sum of the small actions you do every day, and every choice you make is significant. These will empower you to make change happen, one micro-action at a time. Because the small things matter. 1 + 1 + 1 + … = A LOT. Each micro-action comes under one of four categories:
FOOD Small, simple changes can add years to your life.

Food micro-actions are not only about what you eat but how, when, how much and with whom. ‘Eliminate refined sugar' is not a micro-action. ‘Eat a piece of fruit' is.
MIND The mind determines who you are and how you act.

But it isn't set in stone - it can be trained. Mind micro-actions tackle mindfulness, productivity and organisation. ‘Meditate for 20 minutes' is not a micro-action. ‘Sit quietly for pinfaves.com two minutes' is.
MOVE micro-actions are about everyday movement - small, easy actions that you can incorporate into your daily routine.

‘Run a marathon' is not a micro-action. ‘Take the stairs today' is.
LOVE micro-actions are about your relationship with yourself and others. Treating someone well triggers a positive reaction in that person, which triggers a positive reaction in you, too.
‘Make a new friend' is not a micro-action. ‘Reach out to someone' is.
The micro-actions that will max out your health and happiness 
 
HUMBLE H2O
Being hydrated is super important as it means everything in our bodies works better - especially our brains, which are more than 70 per cent water.

Try swapping juice and fizzy drinks for water. Get creative: add zingy citrus slices, cucumber ribbons or fresh ginger 
  
A QUICK FIX
Fix something in ten minutes or less.

Change a lightbulb, sew a button on a shirt, install fresh batteries in a device. Repair just one thing. These tasks may not be critical, but completing one will make you feel back on top of things.
TWO-MINUTE WORKOUT: STEP IT UP
There are endless possibilities to add a bit of extra movement to the day, we just need to notice them.

For example, use the stairs around you. Two minutes spent walking up and down those will work up a real sweat.
MAKE YOURSELF LAUGH
Humour doesn't just boost your mood, it's good for the body, too.
Laughing stimulates your heart, lungs and muscles, and releases endorphins in your brain. So make sure you enjoy a good laugh today.
FILL YOUR FRUIT BOWL
Think of fruit as nature's sweet shop - it's delicious, pretty much the simplest snack there is, and packed with wonderful vitamins, minerals and nutrients
UNSUBSCRIBE
Is your inbox inundated with promotions and newsletters?

Unsubscribe from unnecessary emails. See how many mailing lists you can remove yourself from in five minutes.
GIVE SOMEONE A GIFT
Have you ever received a small gift unexpectedly?
How did that feel? There's no need to wait for birthdays or Christmas, the best time to give a gift is today. It doesn't need to be big - send a postcard, pick up some flowers, or simply do something you know will make another person happy.
TRY SOMETHING NEW
Get adventurous and eat an ingredient you've never tried before.

Most of us buy the same stuff week in, week out. So it's time to mix things up. Choose something - fruit, veg, cheese, fish, meat, grain or spice - you've never picked up previously.
DO A TASK YOU'VE BEEN PUTTING OFF
Select one thing languishing on your to-do list.

Pick up that extension lead at the DIY shop, mend the broken hinge on that cupboard door, make an appointment to get your teeth checked. Just pick one thing from your nagging to-do list and get it done today.
STAND UP
Standing for three hours a day, five days a week, for one year uses the same amount of energy as running ten marathons!

ACTIVATE YOUR ABS
If you don't use it, you lose it.

While you are making breakfast or on the bus, pull your belly button in. This action is amazing for your lower back as it activates the deep abdominal muscles that are usually asleep but help provide support.
DROP SOME EMOTIONAL BAGGAGE
Give up a long-held grudge, forgive a friend or colleague, stop dwelling on a past regret.

Unfinished emotional business weighs you down - it's not called ‘baggage' for nothing. Target some old business and forgive, forget and move forward.
A CULTURAL MICRO-EXPERIENCE
Did you know that cultural activities improve the bond between the two halves of your brain? Anything counts, from reading a novel or going to the theatre, to writing a poem - even doodling.
WALK AN EXTRA MILE
One mile is approximately 1.6 kilometres, or about 2,000 steps.

Could you get off the bus a stop or two earlier or take your phone calls while pacing around? Small changes really do add up over time.
FIND AN OLD PICTURE OF YOUR FAMILY
Do you have a box of photos from the days when they were still printed on paper?

Take a trip down memory lane and sort through your old family pictures. Pick your favourite and let it remind you of days gone by. 
FISH MISSION
Try a fish you've never had before.

There are so many species out there, yet we tend to stick to cod, haddock, salmon and tuna. Choosing a different fish not only means we can help relieve over-fished species, but also that we discover new flavours to fall in love with. Speak to your fishmonger and see what they recommend


A MEAL TO SHARE
Share some food with a loved one.

Whether it's a romantic proposition or quality time with a friend, we know that the way to someone's heart is often through their stomach. Make the time to cook a delicious meal that you can enjoy together.
LEARN A PLACE ON THE MAP
Knowing where places are not only improves your worldly wisdom but learning keeps your brain active.

Take a few minutes to study a map. Learn at least one new place. Can you pinpoint Ljubljana? Or the capital of Tibet?
TAKE A WALK
Try taking short walks during the day to shake it up.

Research shows that a two-minute walk in the office every 20 minutes can be more beneficial for your health than an hour at the gym! So get up and get out. For an added challenge, do not take your phone.
A RANDOM ACT OF KINDNESS
Kindness makes us feel good, but did you know that it is also linked to happiness and health on a biochemical level?

Kindness causes the release of oxytocin and dopamine in the brain, which contribute to reducing inflammation in the body and can slow the ageing process. Who could you show a random act of kindness to today?
BEAUTIFUL FRESH HERBS
Use some fresh herbs in a dish.

They are a complete joy and are key to taking any meal to the next level. Woody herbs, such as rosemary, thyme and sage, are brilliant with meat, and softer herbs, such as mint, basil, parsley and coriander, are great in salads, pastas, for sprinkling over dishes or even for making your own pesto.
LISTEN TO CLASSICAL MUSIC
Classical music has been shown to reduce blood pressure, stress and anxiety, and improve sleep quality.

Put on some tunes and unwind
TWO-MINUTE WORKOUT: EVENING STRETCH
Take two minutes to stand in silence and listen to your breathing, then start with some light stretches to get your muscles moving and your blood flowing.

Our seated or standing positions throughout the day can stiffen up our muscles, and those tensions need to be released.
VOLUNTEER FOR SOMETHING
‘Only a life lived for others is the life worthwhile.' Albert Einstein was on to something here.

You'll feel great for doing something that really matters. So help out a friend, offer to carry your neighbour's shopping or do some research into volunteering opportunities close to you.
COOK FROM SCRATCH
Cooking from scratch and using lovely fresh ingredients puts your health in your own hands.

A few simple recipes up your sleeve will serve you well for a lifetime, so get your cookbooks out or go online and find a recipe that inspires you to get in the kitchen.
IMPROVE YOUR SLEEP ENVIRONMENT
Better sleep is connected to weight loss, stress reduction and fitness.

So buy a new pillow, make your bedroom darker or cool down the room - whatever will get you to snooze better.
LEARN ONE THING ABOUT HOW YOUR BODY WORKS
Knowing how the body functions is key to making it work better for you.
So open a book or browse websites and read something about the human body. What interesting fact can you find that helps you treat yours better?
CREATE A DREAM PAGE
Dream boards are a great way to visualise your aspirations and may just give you that little extra nudge you need to pursue what you wish for.
PREP A MEAL
Prepare something for a meal for tomorrow.

Whether it's making an extra portion of your evening dish ready for lunch or soaking some oats for a bircher muesli in the morning, a little bit of planning can save you time, stress and money.
GIVE A BOOK TO A FRIEND
Good books are like magic and we often have very personal relationships with our favourites.

Pick one to give to a friend who you think might enjoy it. Discussing it will deepen your bond and provide new dimensions to the book that you have never thought about before.
MOVE TOGETHER
This keeps you more accountable and makes it more fun! Team up with a friend for a light jog in the park or join a group class.

If you have children, make your joint time active - go walking, skating, surfing or cycling 
COMPLIMENT A STRANGER
Have you ever had a stranger compliment your outfit or looks?
Did you get an endorphin rush that lasted for the rest of the day? Make it your mission to compliment a stranger. It may be someone on the bus for something they're wearing, or that stylish man living next door. There's guaranteed good feeling for you, too.
COOK DON'T CHUCK
Save an ingredient from being thrown away and use it in a meal.

Got a few sad carrots nudging towards softness? Make a soup. There's a really geeky satisfaction that comes with using up food that would have otherwise been chucked, and you're helping the planet too.
PLAN THE YEAR AHEAD
Take a moment and write down your plans and objectives for the next year.

What do you want to achieve? What do you want to learn? What do you want to improve in yourself? Make a short list and a plan for how you'll do it.
TWO-MINUTE WORKOUT: HEEL KICKS
To elevate your heart rate, kick your heels up to your bottom.

Go hard at it for 30 seconds then rest for ten seconds. Do this three times for a quick cardio session.
CELEBRATE COLOUR
We've all heard that blue makes you calm, yellow is the colour of happiness, etc.
Wear something colourful or add a splash of colour to your home or office. You could choose one that reflects your mood or, for best brain stimulus, try one you wouldn't normally choose and see how it makes you feel.
 
This is an edited extract from The Book of YOU: Daily Micro-Actions for a Healthier Happier You by Nora Rosendahl, Nelli Lähteenmäki and Aleksi Hoffman, founders of the successful wellbeing You-app, published by Penguin, price £8.99. Contributors include Jamie Oliver, productivity expert Caroline Arnold, fitness gurus Jamie Sawyer and Dani Stevens, and neuroscientists Dr Tara Swart and Dr Darya Rose
To order a copy for £7.19 (a 20 per cent discount) until 17 January visit