Nine Simple Habits for Practical Adults to Work Smarter, Not Harder:For Beginnersor
- Aug 16
- 5 min read
Updated: 4 days ago
Working smarter isn't just about checklists and calendars; it's about building small, foundational habits that help you manage your energy, not just your time. For a beginner, these habits are about taking care of yourself first so you have the mental and emotional resources to tackle everything else.
How to Use This List
To begin your practical adulting journey, start simple. Choose one habit that challenges you from this list and practice it for three to four weeks until it becomes part of your muscle memory. Then, add another. Take your time establishing your presence with these foundational habits. There’s no race to win; the goal is simply to build a life you love, one small but impactful step at a time.
Healthy habits are not merely actions, but rather ways of being. Consider breathing: it's an automated, essential system that sustains us whether we're conscious of it or not. A healthy adult breathes easily and naturally, varying their pace and depth as needed. To cultivate a breathing habit means becoming aware of it and intentionally slowing and deepening your breath at least once a day.
The following are primary functions of living a flourishing life. You already breathe, eat, drink, sleep, etc. Doing so with intention requires little more than being present and aware of your patterns, and making tiny adjustments that offer the greatest impact on your daily life.
Download our FREE habit tracker printable with daily mantras at PracticallyAdulting.com
1. Breathe
Before you rush into your next task, take a moment to simply breathe. Our bodies often hold onto tension and stress, which can lead to shallow breathing. A few deep, slow breaths can recenter your focus and calm your nervous system. This slight pause helps you react more thoughtfully and less impulsively to the chaos of the day. You don't need a special meditation session; you can do this while waiting for coffee to brew or sitting in your car. Remind yourself to breathe deeply and slowly throughout the day. Pausing to breathe is a simple, powerful way to recenter yourself, no matter what you're feeling.
2. Eat a Grounding Meal
A "grounding meal" is one that nourishes you and provides stable energy. It's not a sugary snack that gives a quick rush and an even quicker crash, or an energy drink that leaves you jittery. Instead, think of something with protein and fiber—like eggs, oatmeal, or a handful of nuts. These foods release energy slowly, helping you feel full and focused for a longer period. Eating a quality meal helps prevent the energy crashes that lead to brain fog and poor decisions, empowering you to stay productive and clear-headed.
3. Hydrate Regularly
Your brain and body need water to function optimally. Even mild dehydration can lead to fatigue, headaches, and difficulty concentrating. Make it a simple habit by keeping a reusable water bottle handy and sipping from it throughout the day, even if you don't feel thirsty. Set a reminder on your phone or pair it with an existing habit, like taking a drink every time you open a new tab on your computer. Proper hydration improves concentration, energy levels, and overall well-being, making you a more efficient adult.
4. Embrace Rest
Rest isn’t a reward you earn; it’s a non-negotiable part of working smarter. We've been taught to push through fatigue, but this only leads to burnout and mistakes. When you feel tired, take a break without guilt. Prioritizing rest—whether it's a short nap, a moment of quiet with a cup of tea, or simply closing your eyes for five minutes—allows your mind and body to recharge. This is how you return to your tasks with a full cup instead of an empty one. You’ll find you get more done in less time after a break than if you had pushed through the exhaustion.
5. Unplug for One Hour
The constant pings and notifications from our devices are a huge drain on our mental energy. Intentionally unplugging for just one hour a day gives you a chance to reclaim your focus. Put your phone on silent and in another room. Use that time to create without interruption, read a physical book, practice a hobby, or simply sit with your own thoughts. This habit helps you reconnect with yourself and your surroundings, freeing up your mental space from the constant demands of the digital world.
6. Practice an Attitude of Gratitude
It’s easy to focus on what’s going wrong in your day, but intentionally shifting your perspective can change your entire outlook. Spend a few minutes thinking about or writing down things you're grateful for, no matter how small—a warm cup of coffee, a sunny day, or a kind word from a stranger. This simple practice helps lift your mood and can give you a more positive and resilient mindset, making it easier to handle life’s challenges.
7. Automate or Delegate
Working smarter means offloading tasks that don't require your specific skills. Take a look at your recurring tasks. Can you set up a bill to be paid automatically? Can a partner or family member handle one of your chores, like taking out the trash? Even small changes to your routine can free up significant mental space. Delegating or automating a simple task is a great way to start working smarter, allowing you to focus on the things only you can do.
8. Pace Yourself
It’s tempting to sprint through your to-do list, but consistent, steady effort yields better results than bursts of frantic activity. Break large tasks into smaller, manageable chunks and allow yourself regular breaks. Instead of trying to clean your entire house in one day, focus on one room. This prevents burnout and helps maintain your energy and focus throughout the day, leading to a more sustainable and productive routine.
9. Do a Daily Reset
This habit is about preparing for an easier tomorrow. Spend 10-15 minutes tidying up your space before you stop for the day. Clear the counters, make the bed, and put things back in their place. You'll thank yourself when you wake up to a clean and calm environment, ready to start the day without being overwhelmed by yesterday’s mess. It’s a simple act of self-kindness that sets you up for success.
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