100 tiny changes to transform your life: from the one-minute rule to pyjama yoga | Health & wellbeing

1. Not setting a morning alarm. During the pandemic, I found I didn’t need to set one. Now, I very rarely do. It means I don’t start the day with the hideous stress of the alarm going off – I wake up naturally, when I’ve had enough sleep. Dr Neil Stanley, sleep expert

2. Listening to classical music on the radio. I used to listen to the news during dinner, but since I switched to music I feel much less stressed and much happier. Anonymous, New Orleans, US

3. Leaving my phone downstairs at night. I bought a Lumie alarm clock to wake me up instead. It’s helped me to avoid scrolling through news or social media late at night. I sleep better, I feel less stressed and I am much calmer. Joe Wicks, fitness coach

4. Filling out my calendar for the next decade. After a severe illness, I printed a calendar that reached December 2034 and wrote “healthy to enjoy life” on the last day. It’s brought every decision I make into perspective. Anonymous, California, US

5. Deciding not to drink alcohol – just for that day. I don’t plan any further ahead. I started on 18 January 1994 and, by repeating this same promise to myself every morning since, I’m coming up to 30 years sober. Marian Keyes, author

6. Buying a pair of waterproof trainers. It sounds trivial, but walking whatever the weather means I get the most out of my lunch breaks. A storm gets the blood pumping even better than a sunny day. Callum Gibson, events worker, East Sussex

7. Putting a smile on my face the moment I wake up. It tricks the brain into thinking: ooh, I feel quite good about today! It’s such a simple thing and it really works. Gaby Roslin, TV and radio presenter and author of Spread the Joy

8. Making homemade soup to eat at work. It nourishes twice over: when I make it and when I eat it. It’s a small act of self-care. Robin, doctor, Christchurch, New Zealand

9. Questioning my rationale. Since I wrote Rationality, people ask if I always act rationally. Counterexamples spring to mind, from biking aggressively to postponing medical tests because I may not like the results. By asking: “If it’s irrational, why do it?” I stop doing it – possibly saving my life. Steven Pinker, cognitive psychologist

10. Listening to music at the gym. I had struggled to turn fitness into a routine, but listening to music while working out has made me feel powerful and alive. Metallica is the best, but any 80s or 90s metal does the trick. Victor Gonzalez, product designer, Los Angeles, US

11. Following the “one-minute rule”. If there’s a task I can do in less than one minute – hanging up my coat; answering an email – I do it without delay. It’s astonishing what you can accomplish, one minute at a time. Gretchen Rubin, author, podcaster and speaker

12. Taking a two-minute cold shower every morning. Often, I wake up feeling depressed and low in energy, but two minutes under the cold water makes me capable of facing the day. Kaitlin Kalk, mental health technician, North Carolina, US

13. Walking outdoors every day. I find it hugely beneficial for my mental and physical health, which has had a domino effect on my whole life. It means that – pardon the pun – I start every day on the right foot. Dr Alex George, mental health ambassador and TV and podcast presenter

14. Making lunch my main meal of the day. I realised I did not have the energy or interest to prepare a large meal a few hours before bed, so I shifted my cooking enthusiasm to a late lunch. My kitchen skills have improved and I no longer feel that meal preparation is a chore. Della R Chavez, retired government employee, New Mexico, US

15. Rescuing trapped bees. They get stuck by our kitchen skylight, buzzing in panic. Shooing them with a magazine only makes them panic more. It’s frustrating and a little heartbreaking. But, recently, I discovered that they will nestle long enough on a feather duster for me to take them outside. Tim Dowling, Guardian writer and columnist

16. Taking part in parkrun. I was already running a lot, but parkrun showed me the power of community and being active without competition, as well as how enriching volunteering can be. Matt Ford, IT technician, Örebro, Sweden

17. Eating a gut-friendly diet. I realised that food is my biggest ally for good health, so, at every meal, I eat food that is good for me – and enjoy eating it, thanks to my trillions of gut microbes. Prof Tim Spector, author and co-founder of Zoe

18. Setting my alarm 30 minutes earlier – enough time to drink my first cup of coffee alone on the couch. Even if the rest of the day is tiring and focused on others, it feels like a daily gift I have given myself. Eliot, Oregon, US

19. Giving in to audiobooks. I had always been resistant, but a bout of chronic illness meant I finally tried them this autumn. Now, I’m “reading” more than ever. Sometimes, a change in direction gets you back to where you were. Frances Ryan, Guardian columnist and author of Crippled

20. Working out outside. I do a variety of outdoor fitness classes in the park. Exercising and being outdoors, whatever the weather, sets me on the right track for my day. Laura Scale, civil servant, Cardiff

21. Going for a bra fitting. I used to think there was no such thing as a comfy bra, believing that it was normal for underwire to leave angry red marks in its wake. Turns out I just needed to go up a size! Helen Pidd, Guardian north of England editor

22. Going cold-water swimming. At first, it was more of a lark than anything, but I now swim several times a week. I am fitter and happier – and it gets me up close to nature, so I am turning into a birder, too. Joy, writer and lawyer, London

23. Lighting candles. Not just on important or significant days, but on normal days, too. Creating my own grief rituals allows the sadness in, making the huge waves a tiny bit easier. Cariad Lloyd, comedian and author of You Are Not Alone

24. Doing yoga in my pyjamas. I had tried to start a morning yoga habit for years, but the idea of pulling on my gym kit was putting me off. Now, I go straight from bed to mat and it works perfectly. Lisa Lovatt-Smith, writer and activist, Accra, Ghana

25. Realising I must cry, whether faced with joy or sadness. When my granddaughter died in 2021, I felt as if I had to be strong, but my body broke down and I was ill. Eventually, I let myself cry. Now, I do so regularly – it makes me stronger and better able to cope with the stress of life. Derrick Evans, AKA Mr Motivator, fitness instructor

26. Using my gua sha before bed. I keep my gua sha – a smooth, flat crystal for massaging my face – on my nightstand so it’s easy to remember to use it. I love how it helps me relax and how nice it feels to massage my jaw. A very small investment that yields positive results. Meredith Kaufman, natural foods trade association employee, Boulder, US

27. Believing that everyone is interesting and attractive – and that they find me to be so, too! I figured that if I was going to have a fantasy about what other people thought of me, I might as well make it a good one. Philippa Perry, psychotherapist and author

28. Doing a timed 10-minute tidy with my partner and kids every day. This has improved the cleanliness of the house significantly. Untidiness no longer drags down the mood. It also means we don’t need to do lengthy chores at the weekend. Polina, software engineer, London

29. Ditching the gym. When my daughter was ill, I used an app to do yoga at the hospital and running programmes around Hyde Park. I’ve never exercised more, or spent less on exercise that I’m actually doing. It has kept my mental health intact. Mina Holland, Guardian Feast deputy editor

30. Putting my head under the bedcovers. Life can be overstimulating, but I find that I can reset my brain in just 10 to 15 minutes by cutting out the world completely. When I emerge, I feel calmer. Anonymous, Bath

31. Reading the ingredients on my food. Everything was full of emulsifiers, flavourings, colourings, humectants, stabilisers, preservatives, modified starches and sweeteners. I figured if I didn’t know what it was, I shouldn’t eat it. I lost 30kg and feel more joyful. Dr Xand van Tulleken, doctor and TV presenter

32. Listening to the same song every morning – The Lark Ascending by Ralph Vaughan Williams. It has negative and positive associations for me. I dry-brush my body and notice the sensations, remembering the painful and pleasurable. It reminds me that life contains both and that I am OK. Susie Masterson, psychotherapist, Manchester

33. Keeping lists of what I’ve read. Social media rarely encourages productivity, but at the start of last year a friend’s 2021 reading roundup post spurred me into competitive action. I read 51 books. In 2023, I managed 56. Felicity Cloake, food and drink writer

34. Sleeping inclined. I put 15cm (6in) bed risers at the head of my bed and a host of healthy changes ensued. My circulation improved; my sleep apnea disappeared; pain in my shoulder, neck, back, hip and knee was alleviated. I wake in a lighter mood and with more energy. Liz Selleck, public health professional, Boston, US

35. Remembering to breathe. Eighteen months ago, I saw a breathworker and the impact on my mental health was transformative. If you do it the right way first thing in the morning, it makes the day feel possible, if only for a little while. John Crace, Guardian parliamentary sketch writer and author of Depraved New World

36. Putting an exercise mat by my bathroom. Every time I use the loo, I have to step over the mat, which makes me stop and do a few exercises: planks, sit-ups, even just a few stretches. It’s no more than 10 minutes a day, but the change in how I feel is incredible. Jennifer Veyre, business coach, Switzerland

37. Resisting the convenience of the supermarket. I try to shop in specialist shops: hardware for lightbulbs, grocers for vegetables, fishmongers for – well, you get it. Investing in community works out cheaper, feels less dystopian and is strangely relaxing. Rhik Samadder, actor and writer

38. Becoming comfortable with uncertainty. Rather than feel lost, I take a pause, stop the spiral of anxious thoughts and remind myself that, when nothing is certain, anything is possible. Dr Ranj Singh, doctor and TV presenter

39. Hanging my sports bra on my bedroom doorknob. Putting it on and getting out of the door as the first thing I do (even before brushing my teeth) sets up the rest of the day and eliminates time to talk myself out of exercising. Jamie Klingler, writer and activist

40. Brushing my teeth standing on one foot. I alternate the foot each night. This was a small, zany habit I cultivated to help strengthen my ankles, but my knees, hips and balance have also improved. Anonymous, Michigan, US

41. No longer saying yes when my gut says no – even if I risk ruffling someone’s feathers. Simply doing what you can, when you can, fuels your own happiness and preserves the gas you have in the tank to be of service to others. Adriene Mishler, yoga instructor

42. Eating Greek yoghurt with fresh fruit for breakfast. It has had the most profound impact. My mood is way steadier, as I have no carb crash from cereal or oatmeal. I wish I had done this 20 years earlier. Matt Chapman, creative director, New Jersey, US

43. Writing in the morning. I used to think writing creatively was a night-time activity – despite waking with a head full of ideas. Now, I write first thing, before listening to the news, looking at screens or even talking to anyone. Nine Stibbe, author of Went to London, Took the Dog

44. Unfollowing the fashion retailers I used to frequent and unsubscribing from their mailing lists. This made it possible for me to stop buying fast fashion – you don’t miss what you don’t see. Aja Barber, sustainable fashion writer and author of Consumed

45. Putting motion-sensor lights in the windowless back room of my house. There’s no more scrabbling for the light switch while I trip over a box. Now, when I open the door, surprise! A light comes on. It makes me inordinately happy. Anonymous, Idaho, US

46. Cutting my hair short. When travelling, I was always jealous of my boyfriend, who could easily wash his hair in a sink. Then I started doing more sport and again I was jealous of the boys with their short hair. Eventually, I got my hair cut and it was one of my wisest decisions. Veronika Shirobokova, English teacher, Russia

47. Borrowing books from the library. I read a lot more now, since it’s less stressful for my eyes than using an e-reader. Reading is like meditation: a great joy that fills me up. I find it very relaxing and interesting; it’s a great way to unwind. Zohara Derry, self-employed, Israel

48. Carving out more hours than I think I need for sleep. After a brief stint wearing a sleep tracker, I realised I wasn’t getting as much shuteye as I thought. Now, if I want to get eight hours of sleep, I give myself nine hours to achieve it. Coco Khan, writer and co-host of Pod Save the UK

49. Thinking about my future self. If I don’t feel like putting away my laundry, for example, I think about my future self an hour from now also not wanting to put away the laundry. Then I put it away immediately, to help make her life easier. It has been surprisingly helpful. Katie, Chicago, US

50. Starting each day with a gratitude exercise. Whether it’s a simple smile from my son or a big award at work, acknowledging three things I’m thankful for each morning ignites curiosity, amplifies appreciation and fuels productivity. Paul C Brunson, matchmaker and life coach

51. Taking naps. Rather than beating myself up for not having energy, I give myself exactly what I need. I fall asleep quickly mid-afternoon and even dream. After 20 to 40 minutes, I wake up refreshed for the rest of the day. Patti T, holistic counsellor, Georgia, US

52. Deactivating X (formerly Twitter). Yes, I lost thousands of followers, some of whom had become friends, and I miss my little echo chamber, but no longer does Elon Musk infiltrate my life, which certainly makes up for it. Chitra Ramaswamy, writer and author of Homelands: The History of a Friendship

53. Regularly swimming laps at my local pool. I go most days and churn out 1,000 to 1600 metres a session. Swimming is the closest thing there is to flying; when I’m in the zone, it provides me with a deep meditative space. Michael Mueller, higher education employee, Pennsylvania, US

54. Embracing my introverted nature. I thought I was shy and not as “out there” as I should be, but recognising that I’m an introvert has enabled me to get the quietness I need to recharge my batteries. Alice Haddon, co-author of Finding Your Self at the Heartbreak Hotel

55. Taking better care of my skin. An aesthetician helped me plan routine care with specific products. I don’t know why I didn’t take it seriously before, but her suggestions simplified what had previously felt mysterious. Now, I am more confident and I don’t have to wear makeup daily. Tessa H, psychotherapist, Montana, US

56. Being honest in every area of my life. I always used to say I was fine when I wasn’t. It takes getting used to, but this small, simple change has had a big impact and given me a newfound freedom. Tony Marnoch, AKA DJ Fat Tony, author of I Don’t Take Requests

57. Adopting an abandoned puppy. Living in Seoul as a foreigner, it’s hard to make friends. However, going on daily walks with my dog has opened up another world to me, spending hours outside every day and meeting new people. My life has been transformed. Anonymous, Seoul, South Korea

58. Removing my work email account from my phone. My job glorified overworking, despite its obvious negative impact, with numerous colleagues experiencing burnout. Now, I’m working on not taking my laptop with me on my holidays. Baby steps … Anonymous, the Netherlands

59. Committing to intermittent fasting. I eat only between 11am and 7pm daily. I find it means I sleep better, snack less, feel more focused and have more energy. Most of all, food tastes amazing. Annie Macmanus, broadcaster and writer

60. Getting hearing aids. I went from nodding, smiling, talking too loudly and saying: “Eh?” all the time to speaking more softly, hearing the wind in the leaves, the birds in the trees – and my wife when she says: “I love you.” Bertrand Beaudry, semi-retired English teacher, Québec, Canada

61. Incorporating “mobility snacks” into my day – like taking deep squats while the kettle boils. The impact on my functional movement is monumental, without needing to fit in a full workout. Adam Richardson, mobility coach and author of The Mobility Method

62. Getting direct sunlight in the morning. Even if it’s only for five minutes, it makes a huge difference to my circadian rhythms and overall mood. This former night owl now wakes naturally at dawn and goes to sleep soon after the sun sets – it’s amazing! Sara Miller, retired, Arkansas, US

63. Embracing washing up. When I hated doing the dishes, even delicious meals ended on a low. Now, my children and I do it together, with music on. It becomes a game and it’s so much less burdensome. There’s satisfaction in restoring order. Bee Wilson, food writer

64. Going for a daily coffee date. My wife and I go to a local cafe every day. It may seem inconsequential, but it brings incalculable amounts of joy on so many levels. It’s the small things, precious and fragile, that can change your life. Christian Cerises, retired chef, California, US

65. Consciously choosing my first and last thoughts each day. We have 60,000 to 80,000 thoughts a day, but 80% of them are repetitive and negative. Every morning, I choose an empowering thought; every night, I choose a grateful thought, which helps shift my mindset. Jay Shetty, life coach

66. Cutting out milk. While staying with friends who didn’t drink milk, I grumblingly used their oat milk for my coffee and discovered I was free of the intestinal cramps that had plagued me. I had no idea you could become lactose intolerant later in life. Ellen Gruber Garvey, English professor, New York, US

67. Sending myself voice notes. When something is bothering me, I need to write it down to get it off my mind – but this often proves time-consuming. Voice notes are a more efficient way of journalling and getting things off my chest. Annie Lord, author of Notes on Heartbreak

68. Giving up caffeine and alcohol. I’ve never felt better! I’m more clear-headed, more relaxed and less nervous. I’ve come to think that caffeine and alcohol cause more trouble than they’re worth. Jim Mullesch, San Francisco, US

69. Buying secondhand clothes.Not because I’m particularly sustainability-minded, but because I’m cheap. The clothes are just nicer – I take what I’d normally spend by accident during a lunch hour on the high street and get some classic Ralph Lauren off eBay or Vinted. Joel Golby, writer and author of Four Stars

70. Switching to two twin-sized down duvets, rather than sharing a queen-sized sheet and blankets with my husband. Now, we can each pull the covers up as high as we want, wrap ourselves into a cocoon or throw off the duvet in the middle of the night without disturbing the other. Anonymous, Vancouver, Canada

71. Realising that you can’t please everyone and you can’t make everyone like you. I spent years contorting myself in an attempt to satisfy others, but I have now discovered there is peace to be found in simply saying “no”. Kat Lister, author of The Elements: A Widowhood

72. Getting rid of my car. It took time, but, after 30 years of taking public transport and walking, I got healthier. Now, at 74, I am stronger than I was at the age of 40. It feels great. Kate Vincent, retired, Vancouver, Canada

73. Taking micro moments of rest throughout my day. Offering myself a few moments to pause helps me orient my attention and heart to what matters most. It has dramatically affected the way that I live, parent, work and play. Ashley Neese, author of Permission to Rest

74. Using a slow cooker to batch cook healthy meals. The leftovers go in the freezer and become quick weekday suppers or lunches. My husband says it’s helping him eat more healthily and it helps me with portion control, too. Danie Jones, administrator, East Anglia

75. Learning to ride a horse and joust. I did it as research for the feminist Arthurian fantasy I was writing, but the physical challenge took me totally outside my comfort zone and transformed the way I think about my body and its capabilities. Laura Bates, founder of the Everyday Sexism Project and author of Sisters of Sword and Shadow

76. Logging out of my social media accounts on Friday night. On weekends, I go social-media-free. I’ve started reading books instead. I feel that my attention span has improved and I am much more productive. Anonymous, Minnesota, US

77. Moving house and choosing to downsize. My new place is closer to work, and a grocery, meaning I can now walk to both. Along with the larger windows, this has done wonders for my mental health. Kate, sales worker, Iowa, US

78. Taking a five-minute break from work every 90 minutes. I’ve put it in my calendar and don’t let anything get in the way of it. These short breaks give me a chance to settle my mind and keep me from being overwhelmed at work. Benito, accountant, Kentucky, US

79. Switching from a sweet breakfast to a savoury one. It keeps my glucose levels steady. Now, I can go through my days without cravings, with steady energy, feeling like myself. Jessie Inchauspé, biochemist and author

80. Joining a cycling club. Committing to meet up for rides has meant not only that I ride more often, particularly in the winter, but also that my fitness has improved greatly. It has transformed my cycling habits, as well as my health. Ollie, commercial manager, London

81. Acknowledging that my body is a work tool. This has given me permission to treat it with more care. I’ve become stricter about getting daylight, moving more and improving my sleep hygiene. Unsurprisingly I feel, and I am working, much better. Emma Beddington, Guardian columnist

82. Learning to season food properly. Maybe this is common sense for the more culinary-inclined, but I have recently discovered the value of adding Henderson’s Relish to bacon sandwiches, giving meat a liberal salting and adding a dash of lemon juice to stews. Samuel Browne, operating department practitioner, Sheffield

83. Replacing all my socks with identical black pairs. It’s a tip I found in a book on ADHD and it’s made getting ready in the mornings much easier. It’s definitely helped with my decision fatigue. Anita Bhagwandas, beauty and lifestyle writer

84. Borrowing other people’s dogs. I would love a dog of my own, but it’s not practical for me, so I joined borrowmydoggy.com. It gives me a canine fix without the responsibility. I enjoy helping people and I’ve met several dogs I’m really fond of. Louise, London

85. Focusing on joy, rather than willpower. I started exercising only when I found activities I adored (tennis, dancing); I started eating copious amounts of vegetables only when I found dishes I loved. And I started writing only when I took to working in sunny cafe windows. Susan Cain, author of Bittersweet and Quiet and host of the Quiet Life community

86. Sharing my “sweet spots”. These are moments in the day, week or year when you feel good, in the flow of things, proud of yourself, supported, creative. You share them with someone else and they share theirs back. Doing this has given me confidence in my relationships, my work and myself. Lisabel Link, content creator, Bangkok, Thailand

87. Taking a proper lunch break. Lunch used to be frenzied, but I now take a full hour to make and eat a meal with my partner. When I get back to work, I’m energised, rather than nodding off at my desk. Ammar Kalia, Guardian global music critic

88. Using a soap that reminds me of a vacation. I use a soap I brought home from Yucatán in Mexico only on weekends and holidays. The smell shifts my mind from work mode to relaxation, with fond memories of the jungle. This small soap makes a big difference. Anonymous, Colorado, US

89. Investing in wired headphones, rather than wireless earbuds. Not one has popped out of my ear and disappeared down the drain since. Zoe Williams, Guardian columnist

90. Bringing in a small water filter for staff to use at work. I used to hate the taste of the water, but my colleagues and I are now drinking three times as much. Everyone is much happier and two people have stopped complaining about headaches. Madeline Stoker, teacher, Wisconsin, US

91. Setting my phone wallpaper to something that helps me keep perspective: a photo I took on a solo trip, feeling strong and full of possibilities, with the words “It’s all just living” on it. It reminds me that there’s no correct way to do life. Amy Fleming, writer and editor

92. Setting up a well-equipped outdoor kitchen in our small, stone backyard shed. My wife and I use it to cook on extremely hot days, meaning the house stays cool. We roast aubergines for baba ganoush, as well as other veg. It’s definitely a quality-of-life addition. Tracy Sane, retired veterinarian, New York, US

93. Noticing moments of safety. When I’m comfortable, cosy or just entertained, I turn my attention toward that sensation, in the way I would notice a puppy snuggling in my lap. It trains my nervous system to shift out of fight-or-flight. And it feels nice. Amelia Nagoski, author of Burnout and The Burnout Workbook

94. Learning how to put myself back to sleep when I wake in the middle of the night. This has eliminated anxiety and the need for sleep medication. I use slow, rhythmic, deep breathing – and never look at a clock. Candice Etz, retired, Santa Barbara, US

95. Giving myself kind advice and encouragement – as I would give a loved one – has been a gamechanger. Rather than telling myself to throw in the towel, I find that affirming messages help me get hard things done. Shahroo Izadi, behavioural change specialist

96. Folding laundry better. I used to lay T-shirts on my bed with the bottom nearest me and the neck farthest away, meaning I leaned over a lot. My back would become sore, then I would stop and procrastinate. Now, I put the T-shirts parallel with the edge of the bed. David W, retired software engineer, Massachusetts, US

97. Changing my commute. Instead of taking a packed tube, I now walk through Regent’s Park. I was not previously interested in spending time in nature, but I have found so much solace and inspiration in creating this daily buffer zone. Anita Chaudhuri, writer and photographer

98. Committing to a nightly 10-minute guided meditation. I find them on YouTube or Spotify and, having gradually increased the length, can now easily do 30 minutes. My sleep quality has improved, I feel calmer and I have learned some great breathing practices. Josephine Tauranga, senior business analyst, New Zealand

99. Reducing my consumption of ultra-processed foods. The impact of this change has been great. I don’t feel as hungry as before; I don’t crave sugary foods; I have tons of energy; and my cognitive function has improved a lot. Afroditi Stathi, Birmingham

100. Vowing not to flinch. This has long been my writing mantra, but more recently I’ve tried to apply it to other areas of life, too. For a people-pleasing good-girl sort, learning to be direct and articulate my needs has been life-changing. Laura Barton, writer and broadcaster