If you borrowed these 8 habits from Brazilian culture, you'd stress less and smile more

I didn’t fully understand “quality of life” until I lived in Brazil.

São Paulo is fast and loud, yet people still manage to weave joy and ease into the day. It’s not naive happiness. It’s practical optimism with edges. The kind you can practice at a kitchen counter while stirring beans, or in the elevator with your doorman, or walking your partner to work as the city wakes up.

Here are eight habits I’ve borrowed from Brazilian life that reliably lower stress and raise the daily smile count. Take what fits. Try one this week, then another next month. Small switches, big lift.

1. Say “tudo bem?” like you mean it

In Brazil, the default greeting is “Tudo bem?” and people look you in the eye when they ask.

On my street in Itaim Bibi, I trade these tiny check-ins with the building staff, neighbors, and the lady who sells flowers on the corner. They’re quick, but they soften the day. These micro-connections build a sense of belonging, which matters more than we think.

Try it: make a rule to acknowledge every human you interact with tomorrow. The barista. The receptionist. Your neighbor at the mailbox. You’ll feel the lift by lunchtime.

2. Protect the long lunch (even when it’s short)

Lunch is sacred here. People step away from desks, sit down, and eat a proper meal.

I love cooking a big pot of beans, rice, and greens in the morning while Emilia naps, then stopping midday to eat without a screen. When my husband and I have a lunch date, we both return to work less frazzled and more focused. A real break is a performance strategy, not a luxury.

If a full hour isn’t possible, try 20 minutes at a table. Close the laptop. Put your phone screen down. Add something fresh and colorful to the plate. You’ll digest better and your brain will thank you.

3. Move with music

Brazil taught me that movement doesn’t need a gym. It can be three songs while you cook, a 10-minute samba shuffle with your kid, or a neighborhood walk to grab ingredients for dinner. On rushed days, I put on Gilberto Gil or Anavitória and treat the kitchen like a dance floor while I chop.

Try it: pick a three-song set for weekday mornings. Movement first, coffee after. Your mood will shift before your to-do list does.

4. Practice the cafézinho pause

Cafézinho is the tiny cup of strong coffee that shows up everywhere here. Offices, living rooms, even at the hair salon. What matters isn’t just the caffeine. It’s the ritual.

You stop, you breathe, you sip, you chat for two minutes, then you return to life a little lighter.

I keep a jar of pre-ground coffee near the stove for quick stovetop brews. When work gets dense, I invite Lara, our nanny, for a cafézinho in the kitchen. We stand, sip, and share one thought that’s going well. The task still awaits, but I meet it with steadier shoulders.

5. Add softness to your schedule

I used to stack my calendar with zero buffer. Brazil helped me loosen my grip. Things run late here. Rain storms happen. Traffic is a character of its own. The cultural skill isn’t flakiness, it’s adaptability. When I plan with 10 percent white space, my nervous system stays calmer and I still hit the important marks.

There’s a common Brazilian proverb I love: “A pressa é inimiga da perfeição.” Translation: haste is the enemy of perfection. I’ve seen this proven in my kitchen, in my workouts, in my writing. Slow down just enough to do things right, and oddly, you finish faster.

Try it: schedule buffers on both sides of anchors like school pickup, workouts, or calls. Protect them the way you protect the appointment itself.

6. Host like a churrasco: casual, abundant, shared

Churrasco is a Brazilian barbecue, but the real magic is the vibe. People show up with something to share. Music plays. No one fusses over matching plates.

I’ve applied this to weeknight hosting. I set a big salad on the table, roast whatever vegetables I have, and ask friends to bring one thing. Sometimes I make moqueca de palmito, a plant-based version of the classic Bahian stew. It’s colorful, comforting, and perfect with rice.

When the point is connection, perfection can sit out. Light a candle. Put fruit in a bowl. If you’re short on time, open a bag of farofa and call it festive. People relax when the host is relaxed.

7. Celebrate everything, big and small

Brazilians say “parabéns” for everything. A new job, a birthday, finishing a course, even moving apartments. I used to wait for “big milestones” to celebrate. Now I cheer for micro-wins. Emilia slept through the night? Parabéns. We stuck to our budget this month? Parabéns. I finished a tricky draft before lunch? Definitely parabéns.

Celebration is not fluff. It teaches your brain to notice progress, which fuels motivation. If you prefer quieter moments, celebrate with a walk at sunset, a sweet brigadeiro, or a shared coconut water. The size doesn’t matter. The recognition does.

8. Bring more color and nature into the everyday

One of my favorite Brazilian habits is making the everyday prettier.

Women wear bright lipstick on a Tuesday. Markets overflow with papaya, mango, and acerola. Apartment balconies turn into mini jungles. My home is mostly neutral and simple, but I’ve borrowed the Brazilian love of color through small touches. A red nail, a green plant on the counter, a bowl of limes by the sink.

On weekends, we hunt for sunlight. Even an hour at a city park with Emilia changes our mood. We come home softer. If you can’t get outside, open your windows and play an upbeat playlist while you tidy. Tiny resets count.

Try this 7-day mini-experiment

• Day 1: Say “bom dia” or “tudo bem?” to every person you interact with
• Day 2: Eat lunch at a table, no phone
• Day 3: Three songs of movement before work
• Day 4: Take a cafézinho pause mid-afternoon
• Day 5: Add a 15-minute buffer to a stressful part of your day
• Day 6: Invite one person over, potluck style or simple tea
• Day 7: Celebrate one small win out loud

A final word on evidence and ease

If you like research with your routines, you’re in good company.

The Harvard team’s findings on social fitness are a helpful reminder to build connection like you build muscle.

The WHO’s physical activity guidelines are a nudge to move in ways that you’ll actually keep doing.

And the old proverb about rushing still applies to modern calendars.

I know this season is full. We’re both working, raising a toddler, cooking daily, and keeping our home tidy. The secret isn’t perfection. It’s rhythm.

Borrow a few Brazilian habits and make your days more musical, even when life is busy.