Minimal Viable Interventions, or MVI's, are the tiny little inconveniences that can lead to elevated mood and increased opportunities for happiness in your life. In areas of positive psychology, research is showing that it's the little things that matter the most in terms of optimizing overall wellbeing. Human beings can have a tendency to get stuck in paths of least resistance. In other words, we're a leeeetle bit lazy sometimes...and that can make big changes to lifestyle seem unattainable. That's where MVI's come in! These are baby steps that lead to big goals overtime. They are easy. They are small. They are doable. These little bitty interventions can completely overhaul your life in a big way, and like any habit, the more you do it, the more ingrained it becomes. How to start depends upon your needs, but there are several little suggestions that can affect your mental and physical wellbeing right away.
Allow yourself a moment of relaxation at the top of each hour. Close your eyes and focus on releasing your exhale all the way to the bottom of your lungs. Hold the emptiness for a moment. Allow your exhale to deliciously fill your lungs. Appreciate the abundance of breath for a moment. Let it go.
Take regular sips of water throughout the day. Most of us live in an existence of dehydration, and these little sips add up. A hydrated body has more supple muscles, which can prevent injury. A hydrated mind is less fatigued leading to more energy.
Think of three things you are grateful for, every day.
Think of three things you are looking forward to, every week.
Do five minutes of stretching or basic yoga postures every day.
Do 60 seconds of something active three times a day (run in place, burpees, leg lifts, a few sit ups, arm circles, dancing or wiggling.) Make it light. Make it fun. Make it regular.
Consider writing about joyful things you have experienced in your life for two minutes without judging what you write. Set a timer, and just write. Why? Because when we focus on positive events, our brain starts to home in on the good things in our lives and that changes our outlook on life into a positive direction.
Remember, MVI's are the tiniest little intervals of effort. They may seem insignificant at first, but over time, they pack a punch! Try it out and see where your path with MVI's can lead.