The Coach's Tips for a Better Life

Over the past few months, enough people have asked me how I stay so positive and relaxed. (Spoiler: I don’t always! Like everyone, I have my ups and downs.) that I’ve spent time observing myself and reflecting on what keeps me centered. Through introspection and trial and error, I’ve developed some habits that help me live a fuller, happier life. Here are 22 actionable tips that anyone can start practicing right now:

Smiling releases feel-good hormones like dopamine and serotonin EVEN if you don't actually feel happy!

1. I Savor the Small Things

Every day is filled with tiny, beautiful moments, but we often rush past them. I consciously stop to enjoy things like the stars, a stunning sunrise, the rustling of leaves, or the warmth of a cup of coffee on a chilly morning. Whether it’s admiring the colors of the sky or the comfort of slipping into bed at night, I embrace these moments fully. Sharing them with whoever I am with only amplifies the joy. When you see something beautiful, eat something delicious, feel comfortably warm, say it out loud! To anyone who is there or to yourself!

2. I Smile Often

Science backs this one: smiling—even when you don’t feel like it—can release feel-good hormones like dopamine and serotonin. It’s a small act with a big impact on your mood and energy. I used to recommend this to clients preparing for exams. It was so convenient in COVID times when we were all wearing masks! Just smile! No matter how stressed out you are, it will help you relax!

3. I Prioritize Connection

Human connection is food for the soul. I actively make time to nurture my relationships. Whether it’s calling a friend, meeting someone for coffee, or sharing a quick message, staying connected keeps my spirit alive. Technology gives us endless ways to reach out—so why not use them? A chat, a smile, a kiss, a hug, have you ever noticed how these can boost your mood in the blink of an eye?

4. I Write It Out

Writing is therapeutic for me. I carry a paper diary where I jot down everything—my schedule, thoughts, and random musings. Writing by hand feels more personal and grounding than typing. I also write letters to friends, even if it takes several days for them to arrive. The process of writing, and the joy of receiving a letter, are unmatched. The act of writing has also been proven to help us unload the thoughts that are sometimes burdening us, bringing physical relief to the mental weight we sometimes carry.

5. Say “Yes” Before I can think “No”!

When opportunities arise, I say “yes” before fear or doubt can hold me back. For instance, I agreed to co-write a book and appear on a podcast last year—two things that initially felt daunting. But I made myself say "YES" immediately before I could start to think of all that could go wrong (What if it doesn't work out? What if the book is a failure? What if I hate my voice? What will people think about me?). Taking a leap opens doors to new experiences and personal growth.

6. I Help Others

Giving back is a powerful way to lift your spirits. I volunteer with Tokyo Spring Homeless Patrol, helping feed the homeless once a month. Beyond structured volunteering, I stay attuned to others’ needs and offer help whenever I can. Helping others fosters connection, gratitude, and

perspective.

7. I Set Daily Intentions

Before I start my day, I set an intention. It could be about how I want to feel, how I want to treat others, or what I hope to accomplish. This practice gives my day direction and meaning, making it easier to feel fulfilled by day’s end.

8. I End the Day with Accomplishment

I keep a list—not a traditional to-do list—of activities that make me feel productive, such as exercising, reading, or spending quality time with my kids. At the end of the day, checking these off gives me a sense of satisfaction and purpose.

9. Music and Singing

Music is a daily joy for me. I sing every day—it’s my go-to stress reliever. Whether it’s karaoke or singing along to a playlist, it’s impossible to feel gloomy while belting out your favorite tunes. (Special thanks to Chris Martin and Coldplay!)

10. I Know and Try to Honor My Values

Understanding my core values helps me make decisions aligned with my authentic self. Living in harmony with my values boosts my confidence and self-respect. Knowing one's values is essential to making the right decisions in life. Living in accordance with one's values ensures more satisfaction and less rumination!

11. I Give Myself Grace

I accept that I’m imperfect and make mistakes. When I fail, I see it as feedback and an opportunity to grow rather than a reason to be hard on myself. Like everyone else, after a setback, I can have moments when I feel down or disappointed. I allow myself to process these feelings before moving on and looking for ways to improve, learn, and strive.

12. I Stay Active

Exercise is a non-negotiable mood booster. I attend dance fitness classes with an amazing instructor who motivates and challenges us. Moving your body, in any form, is an instant energy and mood enhancer.

13. I have a Morning Routine I Love

I wake up two hours before the rest of my family to enjoy a quiet time. My mornings include coffee, yoga, reading, studying, and planning my day. This calm, intentional start helps me feel grounded and energized before the chaos begins.

14. I am Myself

“Be yourself; everyone else is already taken,” said Oscar Wilde. With time, I’ve learned to accept and appreciate myself, flaws and all. Trying to be someone else is exhausting. Being authentic is liberating. Not everyone will like it? Maybe... But not everyone will like it if you suppress yourself either...

15. I Tell the Truth

Honesty simplifies life. Even small lies can create unnecessary stress, so I strive to tell the truth, even when it’s inconvenient. Honesty it the base for trust, which is one of my highest values.

16. I Give Compliments Freely

If I admire something about someone, I say it. Compliments not only brighten someone else’s day but also fill me with positive energy.

17. I Say “Thank You”

Gratitude is transformative. I make a point to thank people for both big and small gestures. It strengthens relationships and reminds me to focus on the positives in life. By saying "thank you", I tell my brain to notice something positive happening to me and I make a connection with another person. It's a win-win situation.

18. I Focus on Solutions

When problems arise, I avoid blaming or dwelling. Instead, I focus on finding solutions. This proactive approach keeps negativity at bay and empowers me to move forward. Finding who made the mistake does not help solve it. Blaming someone or myself does not put me in the right mindset to find a solution, acknowledging things are as they are and thinking of ways to change them does.

19. I Talk to Strangers

In a bustling city like Tokyo, small interactions with strangers—like chatting with a barista or a fellow commuter—can bring unexpected moments of joy and connection.

20. I Don’t Judge Others

Everyone has their struggles. I try not to make assumptions about others based on their appearance or mood. Treating people with kindness and empathy costs nothing. If interactions with one person consistently leave me feeling bad, I can choose to stop. But I don't need to make it about that person. It is my choice to continue or discontinue a relationship.

21. I Take Responsibility

I focus on controlling what I can—my thoughts, actions, and emotions—and let go of what’s beyond my control. This mindset keeps me grounded and reduces unnecessary stress.

22. I Unplug in the Evenings

While I am good at replying quickly to messages during the day, after 8 PM, my phone stays downstairs, and I focus on quality time with my son, reading, or simply unwinding. Disconnecting helps me recharge and be present for the people I love.

By practicing these habits, I’m not saying life becomes perfect or that I’m always cheerful. But they help me navigate life’s ups and downs with more joy, connection, and resilience. Try incorporating a few into your daily routine—you might be surprised at how much they improve your outlook!

If you would like to hear more about my wellness tips, why not log in to my YouTube channel:

Gaelle Chatenet September 2025