5 Psychological Habits That Can Prepare You For 2021
By: Thomas Oppong
Tags: Psychology, Self Improvement, Relationships, Mental Health, Self

5 Psychological Habits That Can Prepare You For 2021

Plan small sparks of joy to look forward to

Living through this pandemic is tough. In 2020, many people felt scared, frustrated, trapped and unsure about the future.

However tough the past year has been, you can do something different in 2021 to reduce the psychological burden you experienced in 2020. You can create new routines, be kind to yourself, and see opportunities for connection to live a better life despite the uncertainties.

Everyone reacts differently during stressful situations, but you can adopt certain habits, behaviours and mindset to live rise above your personal problems and emotional stressors.

Uncertainty can feel daunting and frightening, but taking control of your actions, reactions and responses can guide your steps in the right direction. If you’re wondering how to emotionally prepare for the months ahead — here’s some advice.

Focus on the things to celebrate a little more

We’ve come a long way. You made it. Take some time to let that sink in. Despite the stressors, uncertainties, emotional burdens and months of isolation, you are still here.

“Small wins are exactly what they sound like, and are part of how keystone habits create widespread changes,” says Charles Duhigg, the author of The Power of Habit: Why We Do What We Do, and How to Change.

Now is a great time to review the experiences of the year that helped you cope or thrive. Acknowledge all that you have already adjusted to.

You may not have responded well to the events of the year but you kept moving. You showed your courage. You build new routines to survive.

It was a crazy year but you made it through and will do great at whatever life throws your way! Today right now is the best opportunity to be kind to yourself and celebrate your wins, no matter how small.

Reminding yourself to go easy on yourself every day. Your daily activities may not seem like it used to be, especially when you compare them to your normal life, but it pays to acknowledge how far you’ve come.

Lift your mood by celebrating your successes. If you’re still standing, you have something to celebrate. Give yourself credit for the things you managed to do and overcome during one of the toughest years in history.

Celebrating the small wins is a great way to build confidence, self-esteem and start feeling better about yourself.

Plan small sparks of joy to look forward to

Life isn’t made up of big moments — those events are rare. It’s made up of many small moments brought together.

Happiness is enjoying the little things in life.

‘Perfect happiness is a beautiful sunset, the giggle of a grandchild, the first snowfall. It’s the little things that make happy moments, not the grand events. Joy comes in sips, not gulps” says Sharon Draper.

In 2021, don’t stress about missing out on vacations, travelling to a foreign country, birthday celebrations or that big event you are used to every year.

To survive the year without psychological burdens, plan anything that can guarantee sparks of joy as frequently as you can — practice gratitude, notice the sunrise and sunset, take a walk in nature, enjoy the company of people close to you, practice mindfulness, start a passion project and enjoy your creative process.

All too often we take the little things in our life for granted. Life is this very moment. Seize it and enjoy it while you can. Sometimes the little opportunities we hardly notice can have the biggest impact. Take things one day at a time.

Be realistic, lower your expectations

If all goes according to plan, by the end of 2021, most of the world should be relatively back to normal. Good events, such as news about covid-19 vaccines can change everything, but it pays to be realistic.

It’s not realistic to think that everything will be back to normal. Instead, build better habits into your schedule that makes it easy to do more of what makes you come alive.

“Accepting the uncertainties of the future, while at the same time identifying areas in your life you can control is a good place to start,” says Stephen Khan, the Editor of The Conversation.

Take time out for self-care. Remind yourself not to worry if you miss personal deadlines and complete some tasks later than expected. Focus on your high priority items and don’t expect too much of yourself.

Choose to stay in the moment

Far too often, many people are stuck waiting for future happiness rather than staying in the present moment or making time to enjoy the time they have now. Anxiety and worry come from casting yourself into the future and staying there longer than normal. Choose to live in the present.

But“if you keep your energy in the present moment, and you’re not contemplating how many more miles you have, it can feel easy at times,” says Jo Daniels, a senior lecturer in clinical psychology at the University of Bath.

How do you stay in the moment? By reminding yourself consistently to observe your body, reactions and the environment more. By enjoying where you are at any point in time and slowing down to notice more. And by writing about how you feel— your pain, your frustrations, your unmet goals, and all your failures and successes.

You can also stay in the moment by paying attention to the full experience of anything you are doing. Example, whilst walking, observe how objects seem to move past you, the temperature, the wind, etc.

“Realise deeply that the present moment is all you ever have,” argues Eckhart Tolle. Neither the past nor the future is of relevance if you can’t enjoy this very moment right now.

Strengthen your connections

Humans thrive on social connections — set aside time to spend quality time with your family. If you can’t connect with colleagues and friends physically yet, plan a video call with them regularly.

Positive interactions and conversations can boost your oxytocin levels, also known as the feel-good hormone, which will in turn reduce any stress you may be feeling.

Regardless of where you are psychologically, making quality connections with the people in our lives can improve our mood.

In 2021, improve your connections — make them stronger. Call parents, siblings and colleagues and talk voice-to-voice. Give them your full attention when you ask, “How are you?” Be particularly invested in the answer. Be more interested in listening than talking.

Take walks with your family or those in your safe bubble. Recommend books, movies, podcasts, soothing playlists to your friends and family.

Build engaging activities into your routine. “…embrace the ordinary — to play board games, cook meals, watch entire TV seasons, read books, take walks, do puzzles, get those art supplies out of the back of the closet, catch up with people we “meant to call” weeks or months ago and make one another laugh — precisely because our busy routines have been disrupted,” writes Lori Gottlieb, a contributing writer at The Atlantic and a psychotherapist.

Uncertainty tolerance is also something you can improve. You can train yourself to be psychologically resilient. It’s uncomfortable but it’s within reach and it’s not impossible.

Starting today, choose to celebrate your small wins, plan small sparks of joy into your routine, be realistic about your expectations, practice mindfulness and strengthen your connections. Your emotional health depends on it.