100 Tiny Changes to Transform Your Life: From the One-Minute Rule to Pyjama Yoga

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

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

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

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

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

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

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

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

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

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.”

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.

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

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.