Friday Fitness | Daily Habits

I tend to enjoy the prompts WordPress offers me through their collaboration with Day One. Most days, they offer up some pretty good kindling to get the blogging fires burning. While I don’t always respond to them by writing a post, I’ve done so a number of times in the past. Today’s Friday Fitness post is in response to Day One’s question about daily habits. Our wellbeing is nothing if not a result of our habits.

What daily habit do you do that improves your quality of life?

Daily habits are the small, consistent actions we repeat every day, often without much thought. They can be as simple as brushing your teeth, making your bed, or journaling, and as intentional as practicing gratitude, exercising, or setting aside time for prayer or meditation. They are the little things we do that make all the difference. Our habits, while seemingly routine and automatic, shape our lives. They help us become who we are.

Build Structure & Stability

Habits provide a framework for the day, creating a sense of order and predictability that reduces stress and decision fatigue. During my recovery from PTSD and subsequent journey with Complicated Bereavement, I realize how important routine is in my recovery process.

Compound Growth

Tiny actions repeated daily add up over time, like saving a little money each day or walking for 20 minutes. What feels small in the moment leads to big transformation in the long run. This is evident to me through this season of transition and recalibration.

Increase Efficiency

Habits free up mental energy. Once something becomes automatic (like brushing your teeth before bed or checking your calendar in the morning), you don’t waste willpower deciding whether to do it. If I am off kilter, as my therapist calls it, I burn a lot of energy mired in indecision. And I’m not an indecisive person.

Shape Identity

What you do regularly reflects and reinforces who you are. Common sense, right? For example, writing every day shapes you into a writer; praying daily deepens your identity as a person of faith. Exercising makes you fitter. “I am healthy” is a far different perspective than “I am unhealthy.”

Boost Well-being

Healthy habits like good sleep, balanced nutrition, exercise, and mindful reflection support physical, cognitive, emotional, and spiritual health. This helps us, in my opinion, fulfill God’s call in our life. Otherwise, we are limping along rather than running the race set before us.

Hebrews 12:1 NLT

Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 

Help Us Navigate Change

Life can be unpredictable, but daily habits create an anchor. Even in seasons of chaos or grief, small practices can bring grounding and peace. Life isn’t as much about “if” as it is “when.” We need habits to anchor us in the same way the Holy Spirit seals us.

Ephesians 1:13 NIV

And you also were included in Christ when you heard the message of truth, the gospel of your salvation. When you believed, you were marked in him with a seal, the promised Holy Spirit.

For me, walking is a daily habit that I incorporated into my life a few months ago as part of my healing journey. It anchors me. When I don’t keep up my walking routine I quickly fall off kilter and remember that I am recovering and recalibrating ahead of the next chapter.

During this season of rebuilding and restoration, walking has helped me navigate the massive change that has transformed my life. No doubt, walking daily is boosting my well-being as it helps me clear my mind by decluttering the mental garbage in my head and strengthening my heart as well as healing my soul. But like any habit, especially new ones, it takes discipline to take root. There have been highs and lows along my new fitness journey.

To be clear, fitness for me is about more than being physically fit. It’s about being fit holistically—physically, mentally, emotionally, and certainly, spiritually.

I’ve learned that our daily habits are the invisible architecture of our lives quietly shaping who we are becoming and building momentum toward the kind of life we want to live. Consistency serves as the key to completing the picture.

Here are some examples of powerful daily habits that can nurture your body, mind, creativity, and spirit. Good news!!! You don’t have to do them all at once! Choose one or two and see how they shift your day in a positive way.

Personal & Well-being Habits

• Hydrate first thing in the morning. Before coffee, drink a glass of water to wake up your body. Terri swears by this mantra. It’s one I’ve been working into my daily routine.
• Move your body. Walk, stretch, or exercise, even if it’s just for 10 short minutes. Terri likes to say “When you quit moving, you quit moving.” Sit still long enough and you’ll be laying in a grave soon enough.
• Prioritize sleep. Keeping a bedtime routine to help signal rest. Sleep is something Terri and I have intentionally focused on this year. We are tired of being tired.

Mind & Growth Habits

• Read for 15 minutes. I love to read. If you’re struggling to read, choose books that inspire or challenge you. As I’ve been decluttering I’ve rediscovered several old books that I enjoyed reading.
• Journal your reflections. Blogging in a way, is a means of capturing thoughts, prayers, or ideas that come to me. This may be true for you, too, although you might choose to do this in a less public and more traditional way.
• Practice gratitude. As I’ve said before, gratitude is a powerful game-changer. Write down 3 things you’re thankful for each day. You can do this first thing or at the end of your day. Just try it. I believe you’ll be blessed by what happens.

Creative Habits

• Morning creativity time Whether you sketch, paint, or write before the world crowds in, doesn’t matter. Just do it.
• One idea a day  Try and commit to jotting down a new idea a day. Something that will change your life or improve the lives of others.
• Look for beauty It’s far too easy to get caught up in the ugliness of our world. Be intentional about notice color, texture, or sound around you. Strive to see the beauty in all things.

Spiritual Habits

• Begin with silence or prayer Even five minutes of centering yourself can set the tone for the day. Try it.
• Scripture or devotional reading You don’t have to read the whole book or dive deep into Theology 101. Simply read one passage a day and think about what you read.
• Daily Examen At night, before you go to sleep, review your day: What went well? Where did you notice grace? Where did you fall short? What are you grateful for today?

Relational Habits

• Reach out to one person Time goes by and the lunch or coffee we wanted to have with that one person never happens. Shoot a quick text or make a quick call to encourage someone who is dying to hear from you.
• Eat one meal without screens I know. Seems impossible in our ever connected digital world. But try to be fully present with others when you’re eating with them. Like gratitude, it’s a game-changer.
• Acts of kindness  What is one opportunity daily, no matter how small, that allows you to be kind to someone? Do it.

I realize this may be a lot. But you can start small. Don’t try and eat the whole elephant at once. Take small bites. If you do, I believe your efforts will be rewarded.

Until my next post…

Be salty, stay lit.

Rainer Bantau —The Devotional Guy™

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