How to Create a Day Worth Living

Photo by Lidya Nada on Unsplash

Sometimes, life can feel monotonous if you’re not goal-driven or adrenaline-fueled on a mission. It can feel like you’re surviving instead of thriving.

Not moving forward or being out of alignment with our purpose can lead to depression, but some of us may not know our purpose, let alone how to align with it. So, if you feel lost, there is something you can do today to start feeling better.

Here are ten strategies you can try each day to eliminate feelings of monotony and depression and look forward to what’s in front of you:

1. Wake up earlier (20–30 minutes) to create a positive intention for your day. You can say affirmations like, “I give myself permission to do what is right for me today.” Or “I have it within me to solve any challenges that come my way.” Or “I am excited and grateful for the good things that come my way today.”

2. Smile and say, “It’s a beautiful day!” The smile may be a forced expression, and you may not feel like it’s a beautiful day, but you’ll be countering any dullness or negativity your mind wakes up with.

3. Take five long, deep breaths. I recommend the 4–7–8 breathing technique, which is to slowly inhale through your nose for a count of 4, hold your breath for a count of 7, and then exhale through your mouth for a count of 8. Breathwork like this is scientifically proven to lower cortisol levels, reduce anxiety and depression, and help you think more clearly.1

4. Think of three things you’re grateful for. Better yet, write them down for later reference.

5. Pray (thank God for the day, pray for loved ones in your life, and ask God to give you strength and guidance).

6. Be aware of your thoughts. Are they positive or negative? What are you dreading, and can you think of one reason to be grateful for that thing instead?

7. Have at least one thing you’re looking forward to that day. (Movie, reading, visiting or calling a friend, something you enjoy.)

8. Perform random acts of kindness. The benefits include releasing serotonin, the feel-good chemical in your body, for you and them. So, plan ahead or look for opportunities throughout the day. (Ideas include paying for the person’s order behind you at the coffee shop, complimenting someone, holding the door for the person behind you or letting them go first, writing a thank you note, or just smiling at someone and saying hello.)

9. Learn something new. Our brains crave it and need it! (Some ideas include signing up for a course to learn guitar or piano, a new language, how to cook, or something you’ve always wanted to know, like survival techniques.) Learning new things creates new neuropathways in our brain, improving brain health, memory, and cognitive function and increasing personal satisfaction.

10. Always be working towards something. Take time to think about what you want your life to look like, and do at least one thing each day to move towards creating that life. Turn some of your dreams into actual goals using the SMART framework:

• Specific: What do you want to accomplish exactly? (i.e., Want to lose weight? How many pounds? Want to go back to school? Is it for a degree, or do you want to learn a single skill?)

• Measurable: How will you know when the goal is accomplished? How will you measure your progress along the way? Break that goal down into actionable steps.

• Attainable: Do you have the resources, skills, time, and finances to achieve this goal? If not, what do you need to make it happen? Do you need to earn some extra money? Or rearrange your priorities?

• Relevant: Does this goal align with the broader picture of what you want to create in your life? Will this lead to a sense of fulfillment in life?

• Time-Bound: Give yourself a deadline, but make it realistic. We often underestimate how long it takes us to achieve something, but having a deadline gives us urgency and focus.

The more of these things you can do each day, the better you will feel, but if you’re dealing with something challenging in your life, it can be difficult to stay positive and active. If this is you, here are some dos and don’ts to help manage it:

Don’t isolate. Share what’s going on with someone you trust. Sometimes, just talking something out can give clarity on the next steps.

Don’t just sit in your stress and overwhelm, waiting for things to change. Do what you can to take control of things. You have innate wisdom and instincts that may be underutilized, and you’re more courageous and resourceful than you think. Instead of saying, “There’s nothing I can do,” say, “What can I do?”

Do allow yourself to get quiet and do deep breathwork. You can’t solve a problem well when you’re in survival mode. Calming yourself down will activate your problem-solving and creativity so you can think.

If you feel overwhelmed, make a list of what is stressing you out so you can see it. Just getting it out of your head can lessen the overwhelm you feel. Then, looking at your list, what can you change? If you don’t know how to change it, get insight from a friend, a loved one, or a counselor.

What on your list do you need to accept or let go of? Anything you need to do differently?

Don’t ignore your pain. Reach out for help if life feels like too much. It shows courage to ask for help, not weakness.

Change doesn’t happen overnight, but significant change begins by taking ownership of yourself and your life.

These things made a massive difference in my life, and I hope they also make a difference for you!

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1 https://hbr.org/2020/09/research-why-breathing-is-so-effective-at-reducing-stress