Everyday ways to feel better: Lifesaving tips from Dr. Rangan Chatterjee

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.

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.

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. 

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.

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.

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.

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.

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?

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?

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.