5 Small Daily Habits That Will Make You Feel Incredible In 30 Days | Dr. Rangan Chatterjee

[@brekkoh]

1 - learn to say no 2 - daily reflection 3 - walk 4 - have social interactions 5 - do a strength workout every day

[@courtneyw2141]

Thanks

[@TorivioLeon]

Thank you. I have autism in my household and noise fatigue prevents me from wanting to listen to others for an extended period of time. Some days I have more tolerance.

[@alexperkins8433]

tx soooo much

[@peterfreeman1585]

@brekkoh He left out the major one, ie, have a glass of Scotch Whisky before breakfast to prepare you for the day's traumas.

[@jsajeev3046]

Thanks.

[@NikkyGovier]

As an 81 yr old, my daily contacts with strangers is very important to me. I have discovered that if i have eye contact and smile at dog walkers, cafe assistants etc, they remember me. I think everyone likes being 'seen' and it is often a rarety today. I know by their reactions that it cheers their day too. This has encouraged me to do it more and i have also found how it lightens my day too.

[@cocofreebird7337]

I agree with you and find the same thing happening! I go to my grocery store almost every day - just for the fellowship with others! I walk around with a little smile and make eye contact and people smile back and often we have a chat. I am 73 and need this social interaction daily. 😊

[@angelastcroix815]

❤

[@angelastcroix815]

❤

[@mightypen369]

​@@cocofreebird7337Wonderful. You are also getting your steps 🚶🏻🚶‍♀️

[@21dewsbury]

Ok.. nice post... New resolution for me.... I'll interact with randomers more often. It's good for all of us.

[@marionsadler8028]

I adopted an older cat who gives me joy I volunteered to work in a charity shop so I can interact with others. I walk every day or if the weather is bad I use my indoor excercise bike. I have a time of refecting and praying gratitude for my life in the mornings with my coffee Im finally learning to say no because Im getting to old for people pleasing

[@paulamoors]

This is awesome I walk everyday. I’m 77 and so many of my friends can’t walk because they never did so I make a point of walking every day. If it’s hot I walk in the morning, if it’s cold I wear my coat.

[@jladley]

Caring for my plants, both indoors and outdoors, has had quite a calming effect on me. It's satisfying to watch them thrive.

[@simiancinema2022]

I like this guy. He has a kindly nature that just effortlessly seeps out through his words.

[@LisaPelaprat]

I am so fortunate to have a nature reserve at the back of my house. I take the time to watch the deer, foxed, horses and birds, and reflect on how lucky I am. Such a calming effect for my generalised anxiety.

[@bindilove3899]

At 50 years old I went to therapy to learn about boundaries. I was completely depleted because I always said “yes” to everyone and I had many resentments because I felt used and taken advantage of. I learned it’s not anyone’s job to figure out what my boundaries are - it’s my job to make it plain where my boundaries are. The first year, it was REALLY hard for me to change, but now at 60 years old I find it easy. It’s changed my life! ❤

[@cocofreebird7337]

Good for you! I am the same! I always try to help others, take care of others, ignore my own selfcare in a sacrificial way. No more! In order for me to be strong for others, I must first take care of myself! I say “ no” when I need something such as quiet time, a day away from everyone, etc. and I am much happier and healthier!

[@carlabruce3971]

That's awesome, well done you! 😊❤

[@janefrancesmukebezi1054]

Thank you doctor for the great help.😊

[@KH-jm2mk]

I found out I have boundaries issue in my 50th as well. I still working on it. What a encouraging to me to know someone successfully overcome that in their 60th.

[@catherinejoseph8868]

I am 52yrs, my daily routine what I wake up is giving thanks. A short stretch with deep breathing and drinking two glasses of water. I also write in a journal just a short verse. I take time to calm my mind and heal my spirit.

[@carlabruce3971]

😊❤

[@elainegeber4604]

Courage, Compassion, Curiosity, Integrity.

[@purpledreamcatcher64]

15:02 My top priority is to help my 3 adult children and my Mum to be as happy and healthy as possible whilst keeping myself as happy and healthy as possible Second, to earn enough money to afford the basics - food and shelter I say no to spending time with friends who don't make me feel good or are critical.

[@HeatherRose879]

I was diagnosed with pre diabetes. I recently had some blood work done and I found out my insulin levels are normal. All I changed was that I started walking more. I walk for thirty minutes most days of the week. My stress levels are lower as well.

[@elisadaluz]

Good for you! I also had my insulin level at 16. Started no lactose, no sugar, no gluten diet, plus exercise and looking foward to repeat the blood test. 😊

[@beckyengland5600]

Thank you for this comment, my bloodwork came back and I’m borderline, it was 105…. I’m determined to start a 30 minute walk5-6 days a week

[@krishnachaturvedi1862]

Intellect deveopment Cuttting my desires and worldly things Expectation from others and accepting others as they are

[@kengenhanma]

This video’s take really clicks with some of the things I've been reading in Unveiling Your Hidden Potential by Bruce Thornwood

[@jayaitch2194]

Compassion, authenticity and pay it forward.

[@Elenacoultre]

Completely inspiring. From a 65 yo dealing with aging. Thank you.

[@debbarko2303]

You are a beautiful person who truly cares about people. Your simple and short ideas each day are very smart and POWERFUL! I am Thanking God for you today!❤

[@anitapaul7267]

Walking is a great part of my day. Nature is soothing. Saw a group of hawks flying yesterday!

[@Helen-qb4gv]

How wonderful. I saw a flock of 20 Australian blue fairy wrens today. Look them up, I’m sure they’ll make you smile. They’re tiny, so delicate and pretty.

[@carlabruce3971]

❤

[@heidib9275]

I have been walking for a half hour daily for about six months and it has helped my cognitive ability tremendously, as well as overall mood improvement. However I will be implementing the mental decisions suggested such as reviewing the day and also the strength training for five minutes daily. I can squeeze that in. 💪

[@ThereseThorne]

What I have learned in recovery is to pause before answering and now I can say no and feel OK with this as I was the Biggest People Pleaser Now I feel freel TG

[@robertahoffmann8820]

I am so calmed with relief to see so many people value compassion, honesty and integrity!!!

[@heidib9275]

Wow this was not at all what I expected! I was expecting things like get daily exercise, avoid sugar and gluten, take vitamins, etc. Instead, he is encouraging mental changes…I’m not gonna list them because you should take the time to listen. ☕️ Only you can control how you think.

[@lydiarotherham7963]

Integrity, compassion & kindness. Always try to live in alignment with my values.

[@joyconnell1318]

What went well; I woke up and swore to not drink today. I want to be kind to myself; I keep trying. Praying is valuable because I believe God is in charge. My life is good but it could be great! Walking is ingrained in me, I’m 85. I enjoy a clear mind and mingling with nature. I thrive on other people; I love others. Strength training is hard, my muscles are deteriorating! Thank you for the conversation and all the good ideas. Health, Happiness, and Joy to all. ❤😊 Joy

[@fotogal54]

🎉 congratulations on stopping drinking. God is our strength. I'll pray that you continue on a clean Happy life! 😊 🙏

[@janetramnauth5023]

I did not the strength to say no to lots of people including my family.They start taking advantage of my kindness. I started to resent people who are always making request at my expense. I am now 62 yrs old and in 2024 I started to say no to these people and they are annoyed .I only speak to them if is only necessary. I now put myself first.

[@elisadaluz]

Of course they are not happy because they are losing the benefits they shelfishly are used to enjoy. You can understand better boundaries with Terri Cole, here on youtube

[@jochildress5003]

Love this. I’m 71. I started a list of 5 min. activities already yesterday and I’m keeping track daily of how many I do. They include a Tai Chi exercise for my heart, a sink full of dishes, making my bed badly, at least touching my piano for 5 minutes, rebounding, and working on my paperwork backlog. I’ve already incorporated connections when I exchange daily word puzzle results with my daughter and say hello to the delivery people. And I’m going to do that little journaling of an evening noting what went well and how to improve tomorrow. Making it comfortable does seem to be the key.

[@markwalton3367]

I have 8 values I engage every day. My top 3 are Gratitude, Presence, Compassion

[@rajashri31753]

My 3 values Compassion and reaching out Honesty Good health

[@junej4216]

My values: Gratitude Responsibility Courage This is the first time I've thought about my values. Thank you ❤

[@mightypen369]

My 3 values that come to mind: Keep learning, Contribute to community and Build Connections (fellowship)🤷🏽‍♀️

[@krishnachaturvedi1862]

Dr krishna kant chaturvedi Your podcast is exceptionally Brilliant and inspirational Can relate as a Burn out busy GP but very proud of service given On reflecting at cost of ignoring family and personal life 😢 Big thanks for your talk hope most of it introspect and Transform by applying ❤

[@jeanhounsell4199]

Always do your best Let your speech reflect integrity Never take things personally.

[@bharati6190]

I like those two questions, Dr. Rangan. I need to start asking them to myself every day religiously. Thank you!

[@KIDUS-YOSEF]

1,Honesty 2,Growth 3,Expressing Emotion

[@whitemusk7691]

Thanks, coincidentally through my recent self development I have learnt how important it is to know your limits as human , your weaknesses and strengths . Another big discovery was about walking every day, especially after night meals make a big difference in your health. Keeping positive social deliberate interactions with people around you make your day and their as well. These few and many more small solutions like growing your food etc can keep us mentally and physically sound and human .

[@jenniferbalogh4090]

1. Learn to say no 2. Daily reflection 3. Walk every day 4. Connect with others 5. Have a strength workout everyday. Such seemingly little things, but how effective they are! I believe that these lots of little things adds up, and we benefit from them a lot! Doctor, thank you for sharing your knowledge with us, I am truly grateful that this channel is exist, I already learned so much from your podcasts. ❤

[@Natasha_G]

Thanks. I was searching for this comment

[@vijaytaunk6532]

Great service

[@safarispirit]

Values - Authenticity, integrity and peace/calm

[@LifeistooshortCK]

Powerful episode thank you ❤️

[@bethjohnson5730]

I stacked activities in the morning and it works for me. While having my first cup of coffee, I take my supplements and go outside. Watching the sunrise or watering my garden. Before my second cup of coffee I do Michael Chang’s flow practice or yoga stretches. Starts my day off well.

[@nianchen3818]

1. Connect to God 2. Love (animals or people) 3. Stay active

[@thk929]

The one person I must learn to say "NO” to is myself. By refusing to indulge in activities I shouldn't be doing, eating, thinking, or drinking, my life would significantly improve.

[@sophrosynemind]

wow. thats a good tip !

[@mirellangsam5913]

Saying no to myself didnt work long term Saying YES to myself from a place of respect love kindness and gentleness wirks wonders

[@sophrosynemind]

@@mirellangsam5913 that's a great tip too 😊👌

[@sophrosynemind]

@@mirellangsam5913 wow ! That's a good tip too! 😊👌

[@sushilshah1]

Self control is the greatest battle a person has to confront. Once you have developed that ability, it would be easier for you to decline any request with which you don't feel comfortable.

[@emmkaa2099]

Speaking of saying "No," one of the best things I've ever learned is to say, "If you need an answer right now, the answer is "No"." Funny how suddenly they never 'need an answer right now' after that.

[@fotogal54]

This is a great answer!

[@rav781]

You're doing amazingly positive work, Rangan. Thank you.

[@LilianeDeNoni-je9tp]

I like to please peuple. I relate to what you are saying. As a child whose parents survived the Second World War 1940-1945, I grew up believing that compassion is important. I an grateful for being able to buy groceries and having à place to live and meeting people I can share my feelings with and enjoying life. Saying "No" is difficult at times but after suffering from an illness, I find it necessary to affirm myself. Keeping à gratitude journal as à well. Counting my blessings.

[@bridgettedunagan8181]

Family. Compassion. Honesty

[@paulamoors]

Honesty, walking, saying no to alcohol

[@iantillett7402]

I remember you saying some time ago that it all starts from little ripples, how right you are......

[@dorisstephens9928]

Just turned 80…Values: God Health Friendship I do most of your recommendation daily and will add a nightly reflection on my day. Really love listening to your podcasts during my walks. Stay well and continue to do good. Doris, Newport Beach, CA

[@carlabruce3971]

😊❤

[@rafashankar]

My values are caring and compassion, learning snd growing, truth and honesty

[@marija2387]

Courage. Compassion Integrity

[@nesrinegabr8187]

Thank you dr Rangan You are really helping me to have hope to improve my life even at the age of 59 even being Diabetic for over 35 years. It”s your honesty and simplicity that make your broadcast so attractive. Nesrine from Canada

[@manuelateixeira22]

Mine are freedom, integrity and empathy.

[@gbernaar]

I love my 6am to 9pm routine. Dr.Chatterjee, THANK YOU for improving our lives.

[@kateseverein7650]

My 3 most important values are spending time alone, honesty with others + myself, and giving time or material things to others in need

[@vickibamman8333]

This is great. A thing that went well today: I left 10 minutes earlier than I thought was necessary for a doctor appointment. I wasn’t stressed by road construction barriers or finding a parking spot. I’ve had a rule about leaving early if I’m going to a new place, in case I get lost, but when I have been to a place dozens of times, I know how it “should” take, and that leads to stress if there are delays, including heavier traffic. I have made a note to allow extra time whenever I go out for an appointment.

[@jzoberek]

I do the same thing---it helps when they take my blood pressure at the doctor's office!

[@hannahmay2445]

Vibrancy, empowerment, integrity.

[@2008pmx]

Integrity, Compassion, & Service

[@SkylightSwift]

I really struggled getting my steps in and only through keeping going and increasing my steps very gradually and lots of not wanting to move, I now feel at odds if I don’t move enough and go for my walks, even if just 20 mins each morning, lunch and evening has really helped me in all sorts of ways.

[@sachinsadanand1224]

5 Daily Habits with timeline 1. 00:26 Learn to say 'No' 2. 11:36 Introduce some form of Daily reflection. 3. 17:22 Walk Everyday. 4. 23:51 Make connection with atleast one human being everyday. 5. 32:01 Have strength workout everyday.

[@RaseelArunkant]

The first one is the biggest challenge for me! Keeping a journal is iffy. You have motivated me to focus on these- thanks

[@j333z]

I want to add short strength training while my coffee brews as he suggests. Stacking habits to a current habit is the easiest way to add new habits.

[@cadillacladymedia]

I appreciate the quality of information you provide in your videos. Thanks for the guide. I am committing to increased movement and yard work every day at age 65.

[@theajane6444]

As someone who has been dealing with PTSD and its resulting feeling of disconnection from my SELF, the most poignant phrase in your discussion is, "I can rely on you, I can trust you..." That is a powerful side effect, if you will, of developing better habits. Thank you.

[@margo7581]

1. Appreciation 2. Connection(retired widow) 3. Wellness- physical and spiritual

[@gillianconnellyMayTreeArt]

I have walked 20 -30 minutes twice a day for the last 40 + years, because I walk my dogs. I’ve never thought of it as beneficial, although I enjoy it and love being out of the house (I interact with other people in the village during dog walks) but it doesn’t seem to relieve my stress and overwhelm!

[@zsoloful]

The one value I know have is compassion

[@robertahoffmann8820]

That’s a giant one…

[@amymartin7272]

You're right 👍 there's no short cuts to autonomy; what we all need to create a better mental health system for ourselves.

[@nalinithakker9149]

Excellent very important information. I agree with your saying. Thank you.

[@leetuki8166]

Creativity, Health, Passion (love, fun, connection, happiness) Top 3 Values. Making my morning coffee I’ll add 5 minutes weight workout I say no already adding my top values without realising that’s I am going to add the daily reflection questions Thank you great Video

[@kianleyon6613]

My 3 values are fairness, curiosity, empathy and integrity

[@tracyjohill8048]

My Top 3 Values are: Honesty - Truth Non-Judgement of others Unconditional Love

[@geraldtan8537]

Good morning, Dr Chaterjee. This is to thank you for sharing your wisdom with us. I appreciate it very much and will try to practice your 5 habits religiously. As coincidence would have it, we have two things in common: I lived in the UK for 10 years when I was a young man (that was about 100 years ago) and I spent 5 years living near Nani Tal, many years ago. Thank you again. I will look out for more of your posts on KZbin.

[@patfarrell1]

Interesting that it took me so long to establish my core values, but it made me actually THINK about it. *Compassion *Curiosity/Personal Growth *Authenticity (Really 4 but hey! I wanted to get them all in. Thank you.

[@j333z]

Values: health, joy, calm/peace

[@OrangeLW]

i love your accent. to speak like that continuously would be a habit too

[@Artspeaketh]

I needed to listen to this today. You inspire me to be a better version of myself. I already tick most boxes of your 5 daily habits, will begin strength training for 5 mins everyday from today!

[@AnnieIsaLau]

The resentment part is so true and I had never thought about it, but come to think of it, it's so true ! But is it soooooo hard to say no!!!! SOOOOOO hard! Thanks for all of this. So interesting. I will do all 5 of them (well the social interactions I was already doing). Thanks so much!

[@CoolDeepSingh]

Here are 5 Habits List: 1. Learn to say no 2. Daily reflection 3. Walk 4. Have Social interactions 5. Do a strength workout every day

[@mhlorenzo]

This man adds so much value to life... Glad I ran into his channel. Thanks Dr. Chatterjee. 🌷🌷🌷

[@fridaewo1233]

Thank you my favorite Dr,You actually taught me how to heal myself naturally from heart problem, enjoying sound health now, its so amazing to get sound sleep without any chest pains in the morning,l appreciate the work you are doing to heal people around the globe,i.m learning to say no, asking myself what I can do differently tomorrow,,this is awesome,God blessed you..

[@upstream1942]

Thank you for the personal angle and doable advice in this video, and also for the link to a collection of your excellent videos. The first time I dared to say "Thank you, that is very kind, but I am a loner, and I feel uncomfortable with too many people around me," I thought: "This is it. They will see me as a weirdo from now on." But instead it went very well. I was met with understanding and kindness. I have been honest and repeated that way of saying no since then, and it is easier for each time. (I'm sure some people regard me as a weirdo, but it is no crime to dislike crowds...) While my morning coffee is brewing, I do the Zen Warrior monks' (shaolin) warming up routine (in my pyjamas), but instead of their 28 or 9 reps, I do only 8, and I skip two of the movements- the breathing with the head pressed down, and the rolling knees. Then it takes 5 minutes :) After that the coffee feels well earned... kzbin.info/www/bejne/bqStZoFvo9h4o68

[@jzoberek]

I'm an introvert too---I don't mind a lot of people once in a while in my free-time, but after working with a lot of people at my job during the week, I need to be alone to re-charge my energy on weekends. Blessings to one "weirdo" from another "weirdo". 🙂

[@robertahoffmann8820]

I’m proud of being an introvert as it allows people to understand me! I still “require” friends but usually individually or in small groups of 2-4. People know this about me and I also praise and accept my extrovert friends being who they are because it amazes me truly how they function with people constantly around them! To each their own, right?

[@elaineedgar2913]

Halfway through this l so relate to what you are saying. I hate saying no to cooking great meals for family, then get totally stressed out. I also have high standards with my cooking, it has to be perfect. Hence the stress. Been doing it for so,long am finding it really hard to stop. But l WILL, start saying- perhaps, then later…

[@marylee2809]

I’m the same as you! So i had to stop the stress of pleasing others. Do what i can but not to the point of stress and ruining my health.

[@tracyoleary7349]

I absolutely love this dr,I’ve watched a lot of his tv programmes over the yrs, and he’s so kind and relatable xxx

[@simonlipscombe7884]

I am 46 years old and my son challenged me to walk on an incline for 30 days on our running machine. I am on day 7 now and try to fit it in the evening. I had a total thyroidectomy so struggle to keep my weight down. I am a reflective person but I like the idea of writing things down at the end of the day and not dwell on the negative things that happened. I will learn to say ‘no’ I am a bit of a ‘yes’ person and try to please others rather than myself. 🦋 💜

[@robertahoffmann8820]

Good you know your strengths and weaknesses!

[@marija2387]

How kind of you to make this video. Thank you. I will be saving this and coming back to it.

[@healthisathand8011]

My values: Curiosity, tenderness, growth

[@petevodulia590]

It really IS the “little” things that truly matter.

[@anyaroz8619]

Hi Dr. Rangan CHatterjee. Loved this video. I have one "correction" though. For women over 50 correct advice is strength exercise twice a week with ample recovery. Their muscle fibers require prolonged recovery time when compared to men of all ages and women younger than 50. So on other days older women can do yoga, stretching, walking and swimming, but strength exercise only once every three days (allowing 48 hours between exercise sessions)

[@savethechildren-teachcooki5149]

The more you strength train, the faster your recovery rate will be. Also, it depends on whether or not you have lifted most of your life, or are new to the game. 💪 the most important take-away, just keep moving and trying ❤

[@alexperkins8433]

y im over 60 & have lifted weights regularly my whole life. as long as targeting different muscles, daily is fine.

[@valtracey6180]

I am 71 and have survived cancer 3 times, but because of the aggressive treatment I now have osteoporosis, osteoarthritis and fibromyalgia. Strength training is a huge part of the healing process - it not only protects my joints by building up the muscles around them, as well as strengthening my bones, but even more importantly, it makes my body much more powerful and better able to fight any disease, or even to prevent it. Sadly no I did not do any strength training until I got stage 4 colon cancer which spread to my lung. I had survived breast cancer previously but didn’t make the changes I should have made. It’s never too late - 68 months cancer-free!

[@t.s.m6232]

@@valtracey6180 I hope more people will be reading this! It’s never so late to start! And you seems to be extremely strong human being 👏👏👏

[@savethechildren-teachcooki5149]

@@valtracey6180 prayers up for you and your family. You inspire hope in all of us to continue the fight 💪👏

[@dianneschmid8129]

Always wonderful and helpful information thank u Dr chatterjee I agree with these wonderful habits I am a teacher of wellness my routine begins as I awake where is my mind I reconnect stretch my arms move my legs gently to my chest and then I gently rise stand and simple bend my knees a few times rays my arms and let them drop a few times Begins my day May we all begin self healing ☘️☘️☘️🙏✨✨✨💛✨✨✨

[@illumintent]

My values seek for evidence with compassion- truth & mercy live with no regrets- righteous justice & courage expect the unexpected & take nothing for granted- fearlessness and peaceful gratitude

[@fmk4723]

Loved this podcast..everything u say in this video is tried and tested by myself and it does make a huge difference . So ive been doing all 5 of these habits over the last 9 years or so. .. And most definitely this has changed my life in terms of my stress levels and being tensed and angry or irritated or frustrated all the time or looking at everyone or everything in a negative life. Ive changed my entire outlook on life and its definitely made me better than i was yesterday and thats where the prize of it lies.

[@jawadphotos]

Absolutely love it DR thanks so much 🍀🤝🫂🤝🍀

[@Eatsleeprun_rescuecats]

Really needed to ear this today! Thank you 🙏🏼

[@ullaklein9779]

What a wonderful video. You are so right. Thank you.

[@Florica-d9d]

Thank you Dr Catterjee,excellent advice 🙏🌈🌹❤️

[@paulinamokhothu-ogolla2031]

Sharing information, helping others and honesty

[@nimishasudhi]

Although I feel that I know what you said but incorporating these small habits in daily routine is essential for everyone. Thanks for putting it in words and making it easy to refer 🙏🏻

[@christined.5936]

Appreciation love listening

[@W.dahum2023]

I love the idea of doing the skipping wearing pajamas😍 it’s so easy to do it

[@KM-wv2og]

Thank you SO much for this! ❤❤❤

[@petevodulia590]

I also do my strengthening exercises while my coffee is brewing and thoroughly enjoy drinking it since I aim for 30 minutes of strength exercises combined with stretching EVERY SINGLE DAY. I CANT imagine NOT doing it. ☕️🧘🏼‍♀️☀️ then thoroughly ENJOY breakfast after.