Everyday ways to feel better: Lifesaving tips from Dr. Rangan Chatterjee
Jul 18, 2021 · 2 mins read
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Every evening, Dr. Rangan Chatterjee performs the same five-minute ritual: he and his wife brew a pot of mint tea, put the screens away, and just be present with each other. It’s a tiny gesture with a huge payoff – not just in the moment, but in the bigger picture.
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When it comes to wellbeing ‘hacks’, Dr. Chatterjee knows what he’s talking about. He’s one of Britain’s best-known physicians and the author of books like Feel Better in 5. One of his passions is small everyday steps that can elevate your quality of life almost instantly.
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Start by making things simpler. There’s a reason Amazon’s profits skyrocketed after it introduced a one-click ‘Buy now’ button. It’s the same reason Netflix and YouTube autoplay what to watch next: every behavior needs a trigger.
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The best way to form a habit is to connect it to an existing habit. Need to read more? Keep a book in the bathroom. Want to start a journal? Stick a notepad beside your kettle. Trying to gain muscle? Keep some dumbbells beside your workspace. This is the path of least resistance.
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If you make something enjoyable, you will keep doing it. This is why Dr. Chatterjee does a five-minute workout every morning in his pyjamas: it’s quick, it feels good, and he doesn’t even have to change clothes. The fewer obstacles there are, the less motivation you need.
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Motivation is unreliable because it fluctuates. That’s why people abandon resolutions two weeks into a new year. Consistency is key: you wouldn’t brush your teeth once or twice a week. Looking after your wellbeing is the same. It just takes a tiny bit of effort every day.
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Why do these gestures matter? Being a little overweight means you’re 2.5 times more likely to die than someone who’s healthy. Loneliness makes you 30% more likely to have a stroke or heart attack and 50% more likely to die prematurely. Every little effort to fight that helps.
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Dr. Chatterjee’s five steps for managing anxiety: Ask: 1) What’s one thing I’m anxious about today? 2) What one practical thing can I do to prevent/prepare for it? 3) What’s one reason it probably won’t be that bad? 4) What’s one reason that I can probably handle it? 5) What’s one upside of this?
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Hone in on the positives of everyday life by playing what Dr. Chatterjee calls “The Gratitude Game”. Simply ask yourself: 1) What have I done to make somebody happy today? 2) What has somebody else done today to make me happy? 3) What have I learned today?
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Bottom line: Our mind and body need a little bit of daily care. But knowledge and motivation aren’t enough to get it done. The key is to remove as many barriers as possible. Start simple: it only takes five minutes. And if you don’t have five minutes, you’ve got a much bigger problem.
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