philosophy

Simple things to improve your life

Not Your Doctor

09 Mar 2026 • 6 min read

One of the most important thoughts that crosses our minds from time to time is the possibility of improving our lives somehow.

While I talked about all the different philosophies that can certainly improve your well-being if implemented correctly, many of those require a deeper understanding of their inner workings and sometimes even a higher level of discipline to see some of the results.

Not many people would go to such lengths, nor are they willing to fundamentally change their perspective on life, so I would like to talk about a few (low-effort) things that can have a huge positive impact without requiring too much thought.

1) Get a full 8 hours of sleep at night

The first on this list has to be a good night's sleep, since our society is immensely sleep-deprived, and of all things on this list, getting 8 hours of sleep has the most positive impact by far.

From your cognitive performance, memory, and creativity to a fine balance in your physiology and even overall happiness, sleep regulates all of those things, and without it, the consequences are grave to say the least.

You don’t have to stick to a rigid sleeping schedule (even though that would be the best). Limit your blue light exposure at night, look at the sky first thing in the morning, and try to relax at least half an hour before sleep. If you implement these simple changes, you will notice a significant improvement in your sleep quality.

In his book “Why We Sleep”, Matthew Walker explains in detail all the positive aspects of a regular sleep schedule, so I highly recommend it to anyone struggling to get this natural and satisfying remedy.

2) Move your body around

It is no surprise that second on this list is physical exercise, which is now a widely known fact for improving your health and life. Our species had regular physical activity since the dawn of time, and it would be mad to undermine the significance of regular physical activity.

Physical movement is so important that some scientists argue we developed advanced neurological systems just to perfect the movement of our bodies.

Daniel Wolpert, a neuroscientist, has famously said:

"We have a brain for one reason and one reason only—and that's to produce adaptable and complex movements."

This theory is often backed up by a symbolic anecdote of the sea squirt, a type of sea invertebrate that swims during its larval stage, using a simple nervous system to move. Once it finds a place to settle, it digests its own brain, because it no longer needs to move.

I purposely phrased physical exercise as “Moving your body around” since most of the people I know have neither the time nor the will to do a full workout session.

Simple aerobic exercises like walking, running, swimming, or jumping rope for 30 minutes a day provide several benefits for your physical and mental health, some of them being:

Decreases the risk of heart disease.
Lowers blood pressure.
Increases HDL or "good" cholesterol.
Helps to better control blood sugar.
Assists in weight management and/or weight loss.
Improves lung function.
Decreases resting heart rate.

3) Manage your diet

After sleep and exercise, the diet has to be the next in line to talk about.

According to a study led by scientists at Imperial College, London, and published in The Lancet, there are more overweight than underweight people in the world today. While people talk about diet and nutrition all the time, there are still a few misconceptions about diet that have to be discussed.

A great scientifically backed-up diet plan is the Mediterranean diet: a diet low in red meat, sugar, and saturated fat and high in produce, nuts, and other healthful foods. It is important to say that you don't have to follow a strict diet plan and can indulge in carbs from time to time, but you should be careful about what you eat and moderate your carb intake.

The greatest myth in all of nutrition is the food pyramid, which recommends a high intake of carbohydrates and a low-fat diet, when in reality, it is the other way around.

4) Socialize more

Social life is one of the most important aspects of our lives, and one I still struggle with from time to time. I admit that, like many others, I sometimes get too busy with work and school and forget how satisfying a good chat with a friend can be.

Since we are social creatures by nature, it is no wonder that hanging out with your friends and family grants you several benefits. Not only is a rich social life fun, but it is also a proven method of fighting depression and staving off dementia in the elderly.

Sometimes socializing can prove quite challenging, especially for introverted people, but the study shows that even talking to people online on video calls has its benefits. A 2010 meta-analysis in PLoS Medicine of 148 studies found that people with stronger social relationships had a 50% increased likelihood of survival, regardless of age, sex, or health status.

If we take a look at extreme cases of isolation, such as people stranded on deserted islands, we can clearly see the impact of no human interaction on mental well-being.

The most important example of this in popular culture is Tom Hanks’ performance in the movie Cast Away, where his character is stranded on a desert island. His mental health quickly crumbles, and he makes a volleyball with a print of a human face called Willson. Even though Willson was an inanimate object, it was probably the reason that kept the protagonist from going insane.

5) Get out of your comfort zone

In one of my previous posts, I talked about the importance of leaving your comfort zone from time to time. Even though we (and our brains) like the routine, it is beneficial to do something different as often as we can.

Our cells synthesize proteins to keep every one of our biological processes in order. It is proven that different proteins are expressed when we expose ourselves to various life situations. We can basically alter our biochemistry by acting in a different way than usual.

Psychology also says that there is a clear benefit in getting out of our comfort zone and taking the risk sometimes. If we do everything the same way, our lives, according to psychologists, can turn into a blurred mesh. Implementing something simple to change our everyday routine can bring color to our grayish lives.

6) Have some time alone

You don’t have to practice meditation to clear your mind and/or spirit. A simple 10-minute routine of quiet, distraction-free time can greatly impact the quality of your life. We live in an extremely fast-paced world, and we can rarely sit and process everything that happens to us.

This is why you need to make time for doing absolutely nothing. No notifications, no scrolling social media, no chit-chat. You need to be bored for at least 10 minutes every day. Remember how everything seemed colorful when you were a kid? One of the reasons for that was the boredom you experienced from time to time. You dreaded the feeling of being bored and couldn’t wait for something to happen. Now that something is happening all the time, you must allow yourself to be bored and do nothing at all. This way, you will realize how fast events in your life are moving, and hopefully learn to appreciate life a little bit more.

Summary:

💤 1. Prioritize Sleep

Aim for 8 hours of sleep; it's the most impactful, low-effort life upgrade.
Sleep boosts memory, creativity, mood, and physical health.
Improve sleep quality by avoiding blue light at night, getting morning sunlight, and unwinding before bed.
Book rec: Why We Sleep by Matthew Walker.

🏃 2. Move Your Body

Physical activity boosts brain function and long-term health.
Even light daily movement (like walking or swimming) improves heart health, blood sugar, cholesterol, and mood.
Neuroscientist Daniel Wolpert: “We have a brain to produce complex movement.”

🥗 3. Eat Better

Diet affects energy, weight, and longevity.
Avoid the outdated food pyramid; it overemphasized carbs and demonized fats.
Try the Mediterranean diet: low in red meat and sugar, high in produce, nuts, and healthy fats.
Moderation is key, no need to be perfect.

A rich social life reduces depression, boosts health, and even extends life.
Even virtual connections are beneficial.
Example: A 2010 study found people with strong social ties had a 50% higher survival rate.

🔄 5. Get Out of Your Comfort Zone

Routine feels safe, but change stimulates growth.
New experiences trigger different proteins and psychological benefits.
Small changes can make life feel more vibrant and meaningful.

🧘 6. Spend Time Alone

Disconnect daily for 10 minutes. No screens, and no distractions.
Quiet moments improve reflection, creativity, and life satisfaction.
Boredom helps you reconnect with your inner world.