According to the National Health and Morbidity Survey 2023, over a million Malaysians aged 16 and above are living with depression, a number that has doubled from 2019 to 2023.

If this is any indication, Malaysians are not only at risk of poor mental health but are also more likely to be prone to other physical health risks like heart disease, obesity, diabetes, and hypertension.

Thankfully, you can live well by making a few simple changes to your daily habits and lifestyle routines. Whether you’re looking to boost your mind and body, improve your mood, or just get more out of each day, follow these tips to swap out your old ways for a happier and healthier tomorrow.

1. Have a calm start instead of a mad morning

Starting the morning right can set the tone for the rest of the day. Instead of a frantic rush, establish a calm morning ritual. This could be as simple as waking up 15 minutes earlier to enjoy a quiet cup of tea, practising some mindful meditation, or doing stretches to your favourite music.

This small change can significantly improve your entire day’s mood and productivity, leaving you feeling energised and ready to take on whatever comes your way.

2. Replace self-talk with positive affirmation

Your inner voice plays a huge role in shaping your reality. If you catch yourself being your own worst critic, flip the script! Practising affirmations can help reframe your mindset and lead you to more positive outcomes when you’re tackling life’s challenges.

So, the next time you run into a negative situation, pause, reassess, and reaffirm. It’s easy to feel like a victim of circumstance, but never forget to acknowledge your strengths and achievements to channel some good vibes.

You’ll be amazed how this small shift does wonders for your self-esteem and overall outlook on life.

3. Swap screen time for quality time

Screens are everywhere, and it’s easy to get lost in them. Instead of doomscrolling or swiping endless reels on social media, try swapping some of that screen time for quality moments sans electronics.

Allocate specific hours of the day to spend time with the people you care about, or dive into your favourite hobby. Whether it’s reading a book, drawing, or simply sharing a heartfelt conversation over a warm meal, these screen-free moments are sure to enrich your life and strengthen your relationships.

4. Express yourself by journalling

It’s easy to focus on the bad things when things are not going right, but this can quickly spiral you downwards towards negativity. Whenever you find yourself in a cynical mindset, writing in a gratitude journal can help turn things around.

Each day, find five minutes to jot down a few things you’re grateful for, which can be as simple as being able to enjoy your favourite foods, meeting your friends, or getting enough rest.

This simple habit shifts your focus from what’s lacking to what’s abundant in your life, fostering a sense of contentment and joy.

5. Junk the junk food

What we put into our bodies directly affects our energy levels and overall health. The next time you find yourself reaching for unhealthy snacks when hunger strikes, consider switching to more nourishing foods like fruits or nuts.

Eating as close to natural isn’t just good for your waistline, but also great for satiety, keeping you feeling fuller for longer. Stock up on foods like yoghurt and peanut butter, which are packed with essential nutrients and proteins.

Making this change not only benefits your physical health and digestion but also gives you energy to sustain you throughout the day.

6. Reduce multitasking

In our fast-paced world, multitasking often feels like a necessity for productivity, but it is actually adverse and can even increase your stress levels.

Instead of trying to juggle a multitude of tasks at the same time, consider dedicating a set amount of time throughout the day to work on key responsibilities and jobs. These focused sessions help you hone in on your tasks, one at a time, so you can focus on completing them without feeling overwhelmed.

7. Think before you act

Impulsivity often leads to rash decisions, creating further stress, conflict, and potentially irreparable damage. The next time you find yourself in an emotionally charged situation, take a deep breath to keep yourself from making a knee-jerk reaction that you might regret.

In such situations, consider a more thoughtful approach: assess the situation and potential outcomes. Take the time to respond, which can lead to more constructive interactions and a calmer state of mind.

8. Say goodbye to late nights

Burning the midnight oil might seem productive, but it won’t do your health any favours. When you’re tired, you’re also more likely to make mistakes and produce subpar work.

Instead, try going to bed earlier and starting fresh the next day to tackle outstanding tasks. Good sleep hygiene is also important: find opportunities to establish bedtime rituals that can help you unwind after a long day of work.

So put that smartphone away and listen to some calming music or meditate before hitting the sack. Prioritising good sleep is one of the best and easiest things you can do for overall health and happiness.