How to de-stress your life (10 Tiny Habits)

“Celebrating small wins gives them something to repattern our life around.” ― BJ Fogg

Why it works

BJ Fogg (pictured above) is an American scientist and bestselling author known for his work on behavior design and habit formation. He’s an adjunct professor at Stanford University and the director of the Stanford Behavior Design Lab. Also known as Stanford’s mobile health and start-up lab, it’s where the co-founders of ground-breaking companies like Instagram and Clubhouse developed their early products.

Fogg is also the author of the 2020 New York Times bestseller Tiny Habits: The Small Changes That Change Everything. In the book, he describes how small, incremental changes can lead to a healthier and happier life. By making tiny adjustments to daily routines instead of relying on motivation alone, Fogg found, you’ll shift your focus from overwhelming challenges to achievable actions.

In our fast-paced world, simplifying your day is often the most effective way to de-stress your life. Amidst constant overstimulation, doing less trumps doing more. Against this background, here are 10 tiny habits to put you on a path to simplicity and calm.

How to do it

1) Declutter your space
Remove unnecessary items from your workspace and home. Create a tidy environment, improve focus, and reduce stress. The standard advice includes discarding anything you haven’t used in two years or getting rid of something old whenever you buy something new. I don’t know about you, but I have a hard time implementing these rationalistic recommendations. A better way is to use your feelings as a yardstick. To do so, apply Marie Kondo’s sixth rule of tidying by asking yourself a simple question: “Does this spark joy?” If an item prompts a no to that answer, get rid of it.

2) Prioritize your tasks
Focus on the most important tasks each day. Set three top priorities and tackle one of them first for efficiency. One of the best ways to put your priorities into practice is called Timeboxing. It’s how the most successful and busy entrepreneurs of our time – including Bill Gates and Elon Musk – win their days. In essence, timeboxing (aka time blocking) is about turning everything you do in a day into an appointment with yourself. Then, all you need to do is show up (as you would for appointments with others). To learn more, read this article.

3) Limit digital distractions
Turn off non-essential notifications on your devices. Checking your phone less often helps maintain focus and productivity. A brutally effective way to limit distractions habitually is Intermittent Digital Fasting (IDF). Put your phone into its own bedroom (not yours!) 1 hour before bed; let it “sleep in” for at least 1 hour after you wake up. You’ll win back 14 hours a week – and dramatically improve your sleep. If you want to delve deeper into IDF, check out my how-to article.

4) Simplify your schedule
Avoid overcommitting by saying no to unnecessary meetings. Keep your calendar manageable to focus on what truly matters. Entrepreneur and writer Derek Sivers has a brilliant rule to determine what’s worth doing and what’s not: “Hell Yeah or No”. When deciding whether to do something, if you feel anything less than “Hell Yeah”, say “No”. If you want to delve deeper into Sivers’ rule, check out this article.

5) Streamline your wardrobe
Create a capsule wardrobe with versatile pieces. This simplifies decisions and reduces mental load in the morning. Personally, I’ve been wearing the same jeans, shirt and t-shirt brands for many years. If you don’t know where to start, do a quick Google search for “capsule wardrobe”. Also, invest in fewer, higher-quality items to save yourself time and money down the road (see #6).

6) Focus on quality over quantity
Invest in high-quality items and experiences. Prioritize quality over quantity for greater satisfaction and less clutter. What do suitcases, wallets and kitchen knives have in common? If you buy them cheap, you'll buy them twice. These are items that endure regular wear and tear, and opting for low-cost versions often means they'll wear out faster, requiring frequent replacements. Conversely, as with clothing, investing in high-quality pieces pays off in the long term.

7) Embrace mindful consumption
Be intentional with your purchases, and only buy what you truly need. It prevents unnecessary accumulation and saves money. Rather than accumulating material possessions, consider investing in experiences that create lasting memories or personal growth. Experiences like traveling, attending a seminar, or learning something new can bring deep satisfaction and enrich your life in ways that objects cannot. And unlike things, experiences don't take up space or lose value over time; they stay with you forever.

8) Simplify your communication
Keep emails and messages concise and to the point. Clear communication saves time and avoids misunderstandings. One of the most important techniques to pull this off is structuring your communication hierarchically: give the core message first, support it with convincing arguments, and leave out everything that’s non-essential. Known as “The Pyramid Principle”, this approach was developed by communication expert Barbara Minto at McKinsey & Company. Learn more about it here.

9) Create a daily routine
Establish a simple daily routine. Structure your day, reduce decision fatigue, and keep focus on your goals. Since a great day begins the night before, calling it a day habitually is a good way to start. Here’s Cal Newport’s “shutdown ritual” in three simple steps: do a final email review; update your to-do lists and notes; then set your goals for the next day. To learn more, read this.

10) Practice mindfulness
Set aside a few minutes daily for mindfulness or meditation. This practice helps clear your mind and reduce stress. If classical meditation isn’t for you, take 10 minutes and get some deep rest. You think you’re too busy for that? Think again. Even Google's CEO does a non-sleep deep rest (NSDR) session most days to manage his energy and stress levels better. Learn more about three science-based forms of deep rest here.

Ready to make your life simpler and less stressful? 

Start by choosing one habit that resonates with you, and start today. 

Progress loves simplicity. When you focus on what matters, results will follow.

And please share this post with one person who might benefit from doing the same.

Until next week,
Christian

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