Silke Tsafrir is the founder of her studio "Matte&Stuhl" – a space for stress management, mindfulness, and soul growth in Stuttgart. Silke's heartfelt mission is to holistically support women and inspire them through her training and coaching to respect their own needs more and more and to live a stress-free and self-determined life.
We all long for more serenity and inner balance in our hectic, packed daily lives. But often, we are stuck in habits that prevent us from truly coming to rest.
The good news: small, conscious changes in your daily routine can make a big difference. There is a rule that says you need to consistently repeat a new habit for 21 days to establish it. After 90 days of continuous application, you will have successfully integrated this habit into your life.
Here are five tips to bring more inner balance into your life through new habits, making it easier to live with joy and lightness.
1. Start your day consciously
How you start your day influences your mood and energy for the entire day. Instead of reaching for your phone immediately or rushing into the day, consciously shape the moment after waking up with a morning routine that suits you.
How to make it work
Take a few minutes in the morning for meditation or breathing exercises.
Drink a glass of warm water with lemon to gently stimulate your metabolism.
Write down three things you are grateful for; this shifts your focus to the positive.
2. Make movement a fixed part of your day
Physical movement is essential for our well-being. It not only helps reduce stress but also calms the mind. Since we often sit throughout the day, it is even more important to get your circulation going and step out of the mental carousel from time to time. It doesn’t always have to be an intense workout, gentle movement like yoga or a walk can work wonders and bring joy and more inner balance.
How to make it work
Integrate small movement sessions into your daily routine, such as a short walk during your lunch break.
Try yoga or gentle stretching exercises right after waking up.
Avoid prolonged sitting, stand up, and move around consciously throughout the day.
3. Mindful eating
We often eat on the go, perhaps even at our desks, without really noticing what or how much we are consuming. Mindful eating starts with eating only when your body signals hunger rather than just because it’s lunchtime. It means consciously enjoying meals, observing how the food looks, noticing the smell, tasting each bite, and chewing well. It also means listening to your body's signals and recognizing when you are truly full.
How to make it work
Eat without distractions like your phone or TV.
Focus consciously on the taste of each meal, taking your time to chew and enjoy the different flavors.
Pay attention to how your body feels after eating; this will help you discover which foods are good for you.
4. Take digital breaks to restore inner balance
Constant availability and the consumption of digital media can overload our nervous system. This overstimulation often makes it difficult for us to switch off. Many people struggle with falling asleep or even suffer from sleep disorders. That’s why it’s worth planning conscious breaks from your phone, laptop, and social media to find more inner balance.
How to make it work
Set specific times when you consciously put your phone aside.
Avoid screen time right before bed. Instead, read a book, take a short walk, enjoy a relaxing bath, or do a relaxation exercise.
Use the extra time for offline activities that bring you joy.
5. Reflection and gratitude
A conscious review of your day helps you focus on the positive and strengthen your inner balance. A simple habit is to pause in the evening and reflect on the day. You can also take pride in yourself, your small achievements, and the things you accomplished throughout the day.
How to make it work
Write down three beautiful moments from your day each evening.
Think about what you are grateful for; this sharpens your focus on the positive aspects of your life.
Set small intentions for the next day to start consciously and positively.
Conclusion
Finding more inner balance begins with small changes in everyday life that gradually become noticeable. By starting your day more consciously, moving more, eating mindfully, taking digital breaks, and reflecting on your thoughts, you create a solid foundation for greater well-being and joy. Try one or more of these tips and observe how your daily life changes positively!
Be patient with yourself; changing habits doesn’t always happen overnight. But if you stay consistent, the effects will come.
I wish you great success in establishing new and healing habits.
Read more from Silke Tsafrir
Silke Tsafrir, MBSR, Mindfulness Teacher & Life Coach
Silke Tsafrir is an MBSR (Mindfulness-Based Stress Reduction) teacher, mindfulness trainer, and life coach. After experiencing a severe personal tragedy, she was first introduced to the MBSR program, coaching, and meditation. She was so fascinated and convinced by the effectiveness of mindfulness practice that she completed training in MBSR and became a certified life coach. In 2019, she founded her studio "Matte&Stuhl" in the west of Stuttgart, where she offers mindfulness training and coaching both on-site and online as well as Yoga and Reiki treatments and retreats. Her mission is to guide women on their path to a mindful and self-determined life.
