9 powerful habits to change your life in 365 days, according to psychologists

Ethan Sterling by Ethan Sterling | September 6, 2024, 3:55 pm

There’s a world of difference between wishing for change and actually making it happen.

This difference boils down to habits.

Psychologists agree that adopting potent habits can truly turn your life around. And you’ll be surprised how much can change in just 365 days.

So here are 9 powerful habits to infuse into your life. Habits that, according to psychologists, can bring about the change you’ve been yearning for.

Let’s get started!

1) Embrace mindfulness

We’re often so caught up in the hustle and bustle of life that we barely give ourselves a moment to breathe.

Psychologists can’t stress enough the importance of mindfulness in creating a positive change in our lives.

Mindfulness is the practice of being fully present in the moment, of observing our thoughts and feelings without judgment. 

Think about it.

When was the last time you truly savored a meal or really listened to a song, or just sat in silence, without any distractions?

This habit of mindfulness can be as simple as taking five minutes every day to just breathe and be.

No phone, no distractions, just you and your thoughts.

After all, the beauty of mindfulness is that it can be practiced anywhere, anytime. It’s about making a conscious decision to be present.

2) Establish a morning routine

I used to be one of those people who hit the snooze button multiple times before finally dragging myself out of bed.

I’d rush through my morning, barely having time for breakfast, and leave for work feeling stressed and frazzled.

Then, I decided to make a change.

I began waking up just half an hour earlier and established a morning routine.

I’d start my day with a glass of warm water followed by fifteen minutes of light exercise.

Then, I’d sit down with a cup of coffee and write in my journal, setting my intentions for the day.

This simple morning routine transformed not just my mornings, but my entire day.

The benefits?

I felt:

  • More focused
  • Less stressed
  • More positive

Psychologists often cite establishing a morning routine as a powerful habit to change your life. It sets the tone for the rest of your day.

3) Practice gratitude

Gratitude isn’t just about saying ‘thank you’. It’s a way of viewing the world.

It’s about focusing on the good, no matter how small, and acknowledging it.

A study conducted by Dr. Robert A. Emmons of the University of California, and Dr. Michael E. McCullough of the University of Miami, found that participants who wrote about things they were grateful for were more optimistic and felt better about their lives overall.

You see, incorporating gratitude into your daily life can be as simple as keeping a gratitude journal where you note down one thing you’re thankful for each day.

If you want to change your life in 365 days, start practicing gratitude today.

Over time, you’ll find that this small habit can have a big impact on your perspective and overall happiness.

4) Get moving

We’ve all heard it before – exercise is good for you.

But it’s not just about maintaining physical health. Regular exercise has profound impacts on our mental well-being too.

Here’s the thing:

When you exercise, your body releases endorphins, those feel-good hormones that boost your mood and act as natural painkillers.

But don’t worry, you don’t have to run a marathon or spend hours at the gym to reap these benefits.

Even a brisk walk around the neighborhood or a quick yoga session at home can make a difference.

In essence, making exercise a habit might seem challenging at first, especially if you’re not used to being active.

The key is consistency.

5) Prioritize sleep

In our busy lives, sleep often takes a backseat.

We burn the midnight oil, binge-watch our favorite shows, and then wonder why we’re always tired.

Well, truth be said – sleep is not a luxury, it’s a necessity. It’s the time when your body and mind recover and rejuvenate.

Lack of sleep can lead to numerous health problems including diabetes, obesity, and heart disease.

It can also affect your mood and cognitive function.

In a nutshell, creating a consistent sleep schedule can revolutionize your life in ways you can’t imagine.

My advice?

Aim for 7-9 hours of restful sleep each night.

6) Cultivate kindness

In a world that often seems steeped in negativity, one of the most powerful habits you can cultivate is kindness.

Kindness is found in small, everyday acts — holding the door open for someone, giving a compliment, or just listening when someone needs to talk.

Being kind doesn’t just make others feel good—it can boost your own happiness too.

When you perform acts of kindness, your brain releases oxytocin, often referred to as the ‘love hormone’, which helps foster feelings of trust, reduces fear and anxiety, and can even lower blood pressure.

Ultimately, incorporating kindness into your daily life can create ripples that extend far beyond the initial act.

7) Embrace failure

For a long time, I feared failure. I saw it as a sign of weakness, a blot on my record.

But over time, I’ve come to realize that failure isn’t the end of the world. In fact, it’s an integral part of growth.

I’ve learned more from my failures than I ever have from my successes.

Each setback has been an opportunity to learn, to improve, to become better.

Psychologists agree that embracing failure, rather than fearing it, can lead to significant personal growth and development.

As a result, it helps us build resilience and understand that it’s okay not to be perfect.

8) Disconnect to reconnect

In our digital age, we’re constantly connected. Our phones are always within reach, and we’re always available, always online.

But this constant connectivity can often leave us feeling drained and disconnected from ourselves.

You see, taking time to disconnect from digital devices and reconnect with ourselves and our surroundings can be incredibly rejuvenating.

It could be as simple as taking a walk in nature, reading a book, or just sitting in silence for a few minutes each day.

Remember, it’s not about eliminating technology from your life—it’s about creating balance.

9) Invest in self-care

Self-care isn’t just about bubble baths and spa days—it’s about making time to take care of your physical, emotional, and mental wellbeing.

Contrary to common belief, taking care of yourself isn’t selfish—it’s necessary. It’s the fuel that allows you to be your best for not just yourself, but for others too.

Self-care could be anything from eating a healthy meal, to practicing mindfulness, to simply saying ‘no’ when you’re overwhelmed.

So, if you’re ready to change your life in 365 days, start by investing in self-care.

Because at the end of the day, you can’t pour from an empty cup.

Final thoughts

The journey to change isn’t always easy, but it’s often the small steps taken consistently that lead to the most profound transformations.

Each of these habits, powerful in their own right, has the potential to cultivate positive change in your life.

But their true strength lies in their regular practice.

Remember, Rome wasn’t built in a day.

Similarly, significant changes in your life won’t happen overnight. It’s about making small, consistent changes every day.

Whether it’s embracing mindfulness, practicing gratitude, or investing in self-care, each step you take brings you closer to the life you envision for yourself.

So as you embark on this journey to change your life in 365 days, remember it’s about taking one step forward each day.

And who knows?

A year from now, you might just be surprised by how far you’ve come.