Ep.37 - 9 Psychology-Backed Habits That Will Make You Happier. Unleash Your Happiness Today!

Unlock the secret to a more joyful existence with every sunrise! I'm Smilie Filomeno Rodriguez, and I guarantee that by embracing the morning rituals I've curated, you'll discover the sheer delight of starting your day on an upbeat note. Today, we're not just discussing the typical breakfast and brushing routine. We're exploring the psychological treasures of gratitude, which is the ultimate morning fuel for your mental and emotional engine. Furthermore, we'll discuss the importance of syncing with healthcare providers when tweaking your wellness habits - it will help you take better care of your body.

Imagine simply greeting each day with less stress and purpose by fine-tuning your morning protocol. It's about grounding ourselves with a mental "mini-vacation" and enriching connections that remind us of our true value. I'll share why ditching your phone first thing in the morning could help you find tranquility and why a playlist with just the right zest might be the secret ingredient to kickstart your daily hustle. Immerse yourself in the science and soul of crafting a morning that doesn't just happen but happens beautifully. It sets the stage for a more fulfilling life with every dawn.

Disclaimer: This podcast is for educational purposes only and should not substitute for therapy. We recommend you seek help from a trained professional for your specific situation.

Q&A: What are Your Thoughts on This Episode? Please message us at contact@smilieempowerment.com

Are you a leader dedicated to achieving success or a professional driven to boost your leadership skills, establish effective teams, and improve your personal and professional development? Look no further! Smile Empowerment coaching offers comprehensive and personalized guidance that caters to your needs, whether individual or executive coaching or team-building sessions.

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Transcript

Smilie Filomeno Rodriguez: 0:03

Hola Boschica. Welcome to the Smilie Empowerment Podcast. This is where we celebrate the strength, resilience and determination of Latina women and all women who are constantly on the go, pushing through challenges and achieving their goals. I like to call these women Boschica, like me. If you're a busy woman ready to be uplifted, inspired, empowered to take charge of your healing journey and be a Boschica, you've come to the right place. We can all agree, life can be hectic and overwhelming, but anything is possible with the right mindset, attitude, tools and support. Let me introduce myself. My name is Smilie Filomeno Rodriguez and I am a Latina Life Empowerment coach and a social worker. I started this podcast because I know what feeling alone and overwhelmed with past wounds and challenges feel like. I want to help you with self-discovery, self-love and self-empowerment so you can grow and thrive. Do you sometimes feel alone? Deciende sola? Well, you're not alone. No está sola. You have me, your coach, smiley.

Smilie Filomeno Rodriguez: 1:20

In each episode, I'll share personal stories of resilience, healing tips, practical advice, strategies for managing your time and priorities for improving your relationship with yourself and others, and insights on cultivating a positive and fulfilling joyful life. So grab your earbuds and tea or coffee, take a deep breath and get ready to be inspired and encouraged. Let's begin this journey together and empower each other to become the best versions of our lives. Let's get started. You got this. Hey, mibos Chica and fellow listeners, did you know that every new day brings a fresh opportunity to be happier? That's right. We have to seize the day and make the most out of it. Are you looking for a way to start your day happier? I know I have. Well, you are just in luck because I've got some fantastic morning habits for you. These habits are backed up by psychology and they're guaranteed to make you feel happier throughout the day Más feliz, más contenta. So get ready to transform your mornings, get ready to improve your mornings. Let's transform them and your overall wellbeing. So get comfy, get your pen and paper, your notebook, your notepad, whatever you use, boas Chica, to really take your notes. And also, I wanted to ask are you looking to stay focused on your life goals? I know that the previous episode, 36, I spoke about goals and the new year, and wherever you're at within the year of 2024, the following year, wherever you're at, you can really enhance yourself by keeping some healthy habits. If you're also looking at keeping focus of your goals, you are in the right place, because I have, like I said, some fantastic habits that will help you to maintain the right mindset so you can achieve your goals. So let's dive right into it, shall we?

Smilie Filomeno Rodriguez: 3:51

Number one start your day with gratitude, with a prayer, with your motto, right? Psychology has shown that practicing gratitude makes you feel good at the moment. It really helps us to shift our focus from what's wrong us dwelling on what's not going right in the life. Let's focus on what is working. What better way than to be in a state of gratitude?

Smilie Filomeno Rodriguez: 4:17

Some of you, and I know myself, you may start your day with prayer, right? I like to say my serenity prayer. It really helps me. That's something that you can do. So start your day by listing some of the things that you're grateful for. It could be anything from the warmth of your bed that's cozy, the smell of the morning coffee, or, if you've had some flowers out, the smell of flowers. Or if you have a garden, you can smell the garden. Right?

Smilie Filomeno Rodriguez: 4:48

I really want you to start your day by recognizing all that is good in your life and what is working, because this will set a positive tone for the rest of your day. It's like taking a daily dose of positivity that boosts your happiness. So I want you to give this a try, starting tomorrow and for the next weeks, and notice if there's the slightest of difference. Okay, I want you to write down how are you feeling as you're doing these habits, especially number one being in a state of gratitude. Don't forget that there's so much joy in gratitude, in the small things, as there is in the grander aspects of your life and of your existence. So, keep working on your mornings right. Make them joyful, because they really can improve your mood. Okay, and you know something that, as I was doing some research on this, the power of mornings is Emphasized by psychology, as they play a significant role in directing our mood, productivity and our overall outlook on life. So those small daily actions, like practicing the gratitude and the other ones that I'm gonna be sharing, will lead to you feeling happier, okay, so, having said that, let's go to number two.

Smilie Filomeno Rodriguez: 6:13

Number two jump start your day with a Healthy breakfast and that could be a protein shake right to fuel your body and your mind. This helps to elevate your energy and the tone of your day, to set that tone to be one of Joy and a lot of energy. Numbers of studies have shown that eating a healthy breakfast can really increase your energy levels and help you to better Concentrate, so it can really help you with your focus. It's known to help also with weight management. However, if you're fasting and it's working for you, keep doing what's working for you, okay, and always remember anything that has to do with your nutrition, with any habits that include food and breakfast and vitamins. Make sure that you are speaking with your medical team for the best advice for you. Okay, nothing better than getting that medical advice and from your nutritionist, because you might be on some medications or certain regimens and you have to check in with your Medical team. Okay, make sure that you're doing that.

Smilie Filomeno Rodriguez: 7:27

And by incorporating these two habits, which you can start tomorrow, right, just with these first two that I shared, it can really help you to Elevate your mood. Okay, it can help you to motivate your mood. So why not take these first steps so you can lead a more productive and fulfilling life? It's starting small, okay, remember that every big change starts with a single step, with one step. So, just with the first two, you can get going and change and transform your morning and it can last throughout the day. So giving you a more fulfilled and happy day. Does this sound good for you? I know that for me. I've been doing my best to work on my morning routines because that's the foundation of the whole day. It really is.

Smilie Filomeno Rodriguez: 8:21

Now, having said that, I have to share with you that you can change and start your day at Any moment. I have a great mentor and friend that I love him like a dad that he taught me that. He said, smiley, you can start your day over the moment. You say, and you decide to start the day. So I wanted to give that tip because you might be in the middle of the day and saying, oh my god, I wish I had heard this earlier today. But at whatever moment of the day, you can Shift your mindset right to a mindset of gratitude and seeking that joyful feeling within yourself.

Smilie Filomeno Rodriguez: 8:57

Okay, now number three. This is this. This one is really good as well, it's a, it's a great habit as well, and that is to include in your day, in your morning routine, especially in the morning exercise. Yes, you can incorporate to these other two habits, incorporate exercising by Including exercise in your daily routine. It releases Endorphins that those are the endorphins that we call our good hormones, and those hormones and those hormones. They elevate your mood and help you to reduce stress and anxiety Negative thinking that you may be experiencing as well.

Smilie Filomeno Rodriguez: 9:45

You can go for a brisk walk, and that could be a 15 minute, 20, 30 minute walk. You can also include a little bit of yoga in your morning. It could be anywhere from 15 to 30 minutes of yoga, right, and that makes a difference. You know something, as I was doing research and just looking at what do I need to do to improve my level of happiness and energy and share it with you all, my boss cheetahs, my beautiful boss cheetahs, and fellow listeners, did you know that working out in the morning can increase your mental clarity for Four to ten hours post the exercise that blew my mind? I did not know that. Yes, that is correct. You can utilize that to your advantage. Working out 15 20 minutes a day in the morning, especially the one that's done in the morning, you can have the benefits Long after you worked out, four to ten hours After. I could not believe that. So make sure that you utilize that. Get that morning routine, exercise down, pack. Okay. Now number four.

Smilie Filomeno Rodriguez: 11:02

This fourth habit is essential also to your morning routine and to set that feeling of connecting with yourself and feeling happier and More relaxed, more calm, and that is plan your day ahead of time. Yes, by planning your day ahead of time, it can really be an ultimate game changer for you, taking a few minutes of the morning time to prioritize those tasks. I know that for me, sometimes this one has been a challenge for me, but nonetheless it's important to plan ahead. Okay, so prioritize your tasks. You can identify the tasks that are most important to you and that have priority right so you can be most effective and productive. So make sure that in the morning you plan your task ahead.

Smilie Filomeno Rodriguez: 11:57

Some folks even planted the night before, but I have to say that if in the morning and that's where they're showing psychology is showing that Planning your, your, your day in the morning is really effective. It helps you to reduce stress by enhancing your productivity and you can have a clear roadmap of what you need to do for the day. This will eliminate some of the surprises and last minute rushes. I know that I get adrenaline from that, from sometimes getting those last minute rushes. It kind of gives me that boost, that adrenaline boost, and I work good with that. However, I notice that that increases my level of stress and anxiety in my body. So let's do this differently, right, and let's make a habit to plan our day early in the morning if possible, so we can know what we have to tackle for the day and we're more relaxed.

Smilie Filomeno Rodriguez: 12:57

That can be by using a planner. You can use a digital tool or just a notepad. That makes it real simple for you to just write it down. It's very simple, just write it down. You can also do voice notes. I have to share this with you. You can do a voice note, record a voice note, just checking, doing like a checklist for yourself of what you wanna hit for the day, and that doesn't mean every single detail, it's just like, let's say, top three things that are priority for your day today. Right, and just go get it. Take control of your day so you can achieve more goals and feel better about it. Right, cause that's what it is we wanna feel less stress, more relaxed, more focused so we can hit our goals. Right. I know you have amazing, amazing life goals, so make sure that you are planning your day ahead. All right. How are you guys feeling? How are you feeling? Are you staying hydrated? Are you taking that lunch break? I know, at the time that you're listening to this, it could be at the beginning of the week, on a Monday, or you could be smack right in the middle of the week or at the end of the week. Wherever you're at in the week, make sure that you are taking care of yourself and you're practicing these habits that are backed up by psychology. I love when I hear habits that are going to enhance right, enhance our life and especially making us happier. So take advantage, take advantage of these habits that you're learning about them or being reminded of them.

Smilie Filomeno Rodriguez: 14:46

Okay, Number five practice mindfulness. It's so important for us to quiet down our day, especially in our morning time, to not start it by being already thinking of the million of things that we have to do, not only for the day, for the week, for the month. Right, life can be so hectic, so make it easy by forgetting a little bit about the past, not going so much up to the future, and just live in the present moment. This is where mindfulness comes in right. Practicing the mindfulness means that you're paying more attention to the current moment and, without judging it right, it could be as simple as focusing on your breath, observing the beauty of nature, looking up to the sky how beautiful savoring your morning coffee or tea. Mindfulness has been proven to help and reduce the stress and improve our attention and promote our overall wellbeing. Isn't that amazing Practice? It practice mindfulness. It really takes a few moments each day, each morning, where you can clear your mind. So give it a try and see how it can positively impact your life. It really can.

Smilie Filomeno Rodriguez: 16:18

Scientific studies have revealed that incorporating mindfulness practices into your daily routine can have a multitude of benefits and, like I said before, including reducing stress levels right, enhancing our focus and attention and promoting your overall wellness. That's so important. So take those few moments to be present, be mindful as you start your day. You can really provide your mind a break, what we call a mini-vacation. Right, and it's so needed. Give your mind a break by allowing yourself to feel more centered, more grounded as you go about those daily activities that you have ahead of the day. Just make sure that you are keeping yourself present. Does that sound good? Does that sound good for you? And if you've been practicing these habits, I want you to congratulate yourself. Keep at it. And if you are new to some of these habits. Keep at it as well, get started. Just continue embracing yourself and the goodness of life and being grateful for being here in existence and show up. Show up for yourself in the space that you're in, feeling good about yourself, and that gets me going to share with you.

Smilie Filomeno Rodriguez: 17:53

The sixth habit connect with your loved ones. In today's fast pace we sometimes lose sight of what's most meaningful and important, and that is making meaningful human connections. So taking time each morning to connect with an important person in your life right In the morning. Scientists have said that this makes a big difference. When you take the time to connect with important people in your life, that can help your well-being. Whether it's a heartfelt phone call it could be to a loved one, a family member, a friend, your bestie, a loving message to your significant other, a cheerful conversation with your kids over breakfast, these interactions can fill your morning with warmth and positivity. So that is so beautiful to do and I think in the hustle and bustle of things, sometimes we don't slow down to make these human connections with the people that are most significant in our life right.

Smilie Filomeno Rodriguez: 19:01

We are in a rush to get out the house or we're in a rush to get things started in the home, or jumpstart if you're working from home, jumpstart in the morning routine that you're already going to get into emails and all of that. So it's so important to stay connected. I love that these habits are backed up by psychology and studies. It's just so interesting and fascinating that, as human beings, we do need the human connection to help us to have a more meaningful life, and it affects our overall well-being, to win-win for all. So have those cheerful conversations over Cheerios. Have those significant conversations with your partner. It can also be a text, friendly text to your bestie saying good morning. All of that has meaning, and especially if it has meaning for you and for the loved one. That connection is so rewarding. So enjoy that. Enjoy that habit In the mornings, okay, because, like I said, these connections not only provide emotional support, but they also remind us of what's important in our life, what is worth our time, but also remind us of our worth and the purpose that we have in life.

Smilie Filomeno Rodriguez: 20:23

Right, they add so much more. So the touch of love and joy added to our mornings adds so much joy to us and it sets the tone for the rest of the day. It puts us in a good mood, it elevates our spirits, our energy right. So make it a habit to connect with someone you love every morning. It's not just about you being happier, but you know what Sharing is caring. So in spreading happiness to them, it's really spreading happiness to our community, to our being. It's a beautiful thing. Sharing is caring. Don't forget that.

Smilie Filomeno Rodriguez: 21:03

Tip number seven, this one some people may agree with me, some people may not, but studies have shown that decreasing screen time is so beneficial to our overall well-being, especially our mental health right and reducing our stress levels. So make sure that you are decreasing some of your screen time. If you find that you have been hooked with getting to your emails right away as soon as you wake up, checking your phone, scrolling through social media, if that's the first thing you're doing in the morning, that is not beneficial to your overall well-being and setting the tone for the day. I have to say that I am guilty of this. I've been improving this tremendously for myself. As I was reading the studies, I was like, wow, I have to reduce this for myself.

Smilie Filomeno Rodriguez: 22:00

So starting your day by looking at the screen can be very overwhelming and you may not notice it. It can be increasing your levels of anxiety, your stress, and it sets the tone for the day. So make sure that you are being mindful of this. Do your best not to do it. I understand that some of you may say I have important emails to get. To Do yourself a favor and maybe wake up a little earlier, just so, as soon as you open your eyes, you're not going for the phone and right away scrolling and looking to emails. Take that time to do your gratitude, say prayers.

Smilie Filomeno Rodriguez: 22:41

If you want to Do some of these habits that I mentioned, maybe it will take you 10, 15 minutes and then you get to your emails. Watch what you're doing as quickly as you wake up. Watch what is the first thing you're doing and change that habit. It will decrease the screen time. We're coming close to the last two. Okay, the last two for you. These are habits backed up by psychology that can help you to be happier, to live a happier life and having your mornings set the tone for the day.

Smilie Filomeno Rodriguez: 23:24

So, number eight this habit is amazing and I always say that music heals my soul, and I'm not the only one I know. Music unifies us, music is the language of love. So in habit number eight listen to music. Listen to music and podcasts that spark energy for you, that sparks joy and happiness and that adds value to your life goals. That adds value to you. So add your favorite activities to your daily morning routine, right, and that could also include in your commute to work. Get your playlist. Get a playlist that's going to motivate you, right, and this will fill your morning and day with joy, positive energy, self-motivation and inspiration. Who wants to feel that? I know I do.

Smilie Filomeno Rodriguez: 24:21

So. Get into the habit of, in the morning, listening to music that lifts you up, that gives you that energy that makes you feel good inside. It might give you goosebumps. You may feel just this spark of energy Tremendous, it's a beautiful thing to feel and I have to say that music can elicit many, many different emotions for us. I know that there's certain music that if I want to elicit to cry because I want to get a good cry out, there's certain music that will remind me of certain sad moments in my life or just make me feel sad and sometimes crying. Right, you can really release some tension and some stress as well and get it out.

Smilie Filomeno Rodriguez: 25:09

Studies have shown that listening to music that lifts you up, that makes you feel joyful and happy, that gets you up and moving, makes you feel good inside. That is the music that will set the tone for you to feel happier, that will set the tone for your day to go well, okay, and for you to handle your day better. So listen to the best music that you can for you. You're the one that's going to make those selections okay Every one day. I'll do. Maybe I'll do an episode on my playlist. Maybe I'll do that.

Smilie Filomeno Rodriguez: 25:52

Let me know if you want to get some ideas on playlists and if you have songs that you want to recommend to us. Please share, email them to me, dm me, just let me know, because I'm always looking forward to hearing music that makes me feel good. I have missed something and I would love for you to share what music you're listening to to spark energy and spark happiness, and podcasts. If you're listening to this podcast, I sure hope that it sparks in you energy, happiness. It inspires you, motivates you, guide you, makes you feel empowered and good to start your day. So I hope that I'm one that's on your list and thank you so much for listening and that brings us to the final habit to produce more happiness in your life and make you feel happier, and it's backed up by psychology.

Smilie Filomeno Rodriguez: 26:52

And that is prioritize self care and really that is most important. Self care is not just a luxury, so it's not just of pampering yourself with mannies and and patties or going to the spa. It really is a vital component in your healthy lifestyle and minds as well. So taking the time to nourish your mind, your body, your soul can help you to really you know what. It can really help you to cope with those stressors the stressors that come in life and oftentimes they come without an announcement. Your day can become very stressful.

Smilie Filomeno Rodriguez: 27:36

So keep yourself energized and feeling connected to yourself by practicing more self care, and self care without guilt, without feeling I am being so selfish. You may feel selfish in investing time for yourself, and they say that selfish is good. Right To feel selfish in a way that you're saying you know what I'm going to take time for me and not for someone else. But I understand that often we do feel that when we prioritize our own self care, we do feel guilty when we are doing that, and that could be because you were raised that way. It could be society, it could just be things that you were taught from when you were very young, especially if you're a woman, especially if you're in the Latina culture. I'm Puerto, puerto Rican, and I know that we, as very young, were taught that being sacrificial of ourselves is something that is, being a good mom, a good wife, a good friend, a good daughter. So Shift that, okay.

Smilie Filomeno Rodriguez: 28:45

Incorporate you Practicing more self-care for yourself, but incorporate it into your morning routine. That's where you will have the most impact to your mental health and your physical health. Okay, this is where studies have shown this is what psychology is saying, right, that this is the time of day in the morning is when you can maximize that self-care. And that could be you indulging in a hot shower. They're saying you can practice some meditation. I know I love to do that. You can immerse yourself in Reading a book for 15 minutes in the morning, also in your commute to work. That is another way you can do it. Or with the audible, you can listen to a good book.

Smilie Filomeno Rodriguez: 29:31

Spend some time outdoors. I know that recently I've been incorporating that, even if it's I'm in New York and it's cold, but I've been going out to my deck and Just looking up to the sky. I do bundle up a little bit. I put a scarf just to make sure that I don't catch a cold, but I've been incorporating a little bit of Meditation outdoors and that has done wonders for me. So spending some time outdoors it's great. Taking time for yourself Does help you with setting the tone for a positive and a productive day. So I hope that these habits are helpful. Always remember that you Cannot give what you don't have, so you cannot pour into anyone else when you don't have anything left to pour. Okay, so prioritize yourself.

Smilie Filomeno Rodriguez: 30:28

Care Is most important out of all these habits. I really want for you to feel happier, more fulfilled, more calm, more at ease throughout your day. So, practicing these habits, you can select a few of them and Maybe start with two habits in the morning and then you can stack them up, okay. So I say, start out with two, then, throughout the weeks, you can select another two and just stack them up, build up. It's like a build muscle, right? You don't have to do all nine of the habits in one shot. I don't recommend that. If you want to and if you're to a point where you are doing all nine habits, yes, good for you.

Smilie Filomeno Rodriguez: 31:15

However, if you are not used to these habits or you're not incorporating them. It hasn't been a long time that you have not incorporated them. Go slow, start small, build like that you can actually alter your lifestyle, making these habits a lifestyle, not just something that you do once in a while and then you, you don't do it anymore at all. So I am trying to practice that myself, picking one or two habits, honing in on them, incorporating them into my lifestyle and then stacking up another two habits, making sure that it's part of my lifestyle. Okay, so make self-care a non-negotiable part of your morning routine, because you are most deserving of it all.

Smilie Filomeno Rodriguez: 32:08

Okay, my boss, chica, I love you. Make sure that you are taking care of yourself and practicing these habits. Share, share, okay, share these habits with other members of your family, with your friends, and Make the best out of it. Enjoy your day. You got this. You're amazing, you're fabulous, getting the right mood because life is to be enjoyed and you are Special, amazing, wonderful. You're doing the best you can, and that's enough. Practice these habits and watch how, little by little, you start feeling happier. Let me know how's it going. Let me know how this episode has helped you, if you have any thoughts about if you want to add Any other habits. I love you Till next time. Take good care of yourself and of each other. This is your coach Smiley signing out Besitos.