I thought I would do a little brain-dump this week - This is for you, if you are looking to set healthier habits this year, still tweaking your New Year's Resolutions list, or if you've recently decided it's time to grab the reigns and take better care of yourself.
Here's Episode 76 of the Podcast, Be Well With Steph: 20 Things You Can Do Today to be Healthier!
In no particular order, 20 things you can do to be healthier TODAY:
Stop Scrolling in Bed: If it's not keeping you up too late, it's keeping you in bed when you should be getting up. And if it's not doing either of those, it's force-feeding you a bunch of thoughts and ideas that are usually unrealistic, easily misinterpreted, and taking up space during that precious time you could be dedicating to YOU. If you need to leave it in a different room & use an alarm clock (what's that?!), or set up focus mode so you can't get into certain apps at certain times (it really works), I highly recommend you do what you need to reduce the scroll.
Consider listening to guided meditations: I've been loving a playlist by Sarah Blondin on Apple Music but there are so many out there! There's guided meditations on Spotify, Apple Music, Headspace, Insighttimer, and so much more. If you haven't explored any yet, I highly recommend browsing a bit - no commitment just scroll through some apps (instead of scrolling social media!). Giving yourself a few minutes before bed or when you wake up to tune in with your body, clear your head, allow new thoughts to come through, and reset your breathing, can be such a game changer. Here's one to get you started.
Tweak your morning routine: No, it doesn't have to be 47 steps that start at 5 am, but give yourself a little bit of extra time in the morning to make YOU feel centered, grounded, and ready to tackle the day. My guide to morning rituals.
Create a nighttime routine: This can include things like tidying up your kitchen & living room, jotting down a few things you are grateful for, or making a to-do list for the next day. It should be very personal to you, so it can look totally different from anyone else's, and totally different every night of the week if you want! Setting aside a specific time to wind down, disconnect from the energy of day-time, and get into the mindset of rest before going to bed can set you up for a great sleep - and how GREAT is it when we get a really good sleep!?
Drink more water: Learn how to drink more water. Even a 1-2% drop in your hydration levels can affect your cognition and mood! So do what you gotta do girl, put a straw in it, squeeze a lemon in it, take a sharpie to your water bottle - WHATEVER makes you drink more water! If you don't have water by you right now, pause here & go get some. Right now!
Stretch: Add stretch breaks to your workday. Not only good for your physical health but your mental health too. When your bodies feel good, we feel good! You could think about building this into your workday by adding a stretch every time you go to the bathroom or finish a work task. Stand up, stretch your arms to the sky, reach side-to-side, and then touch your toes.
Increase fiber: So many bodily functions, especially digestion, but also heart health and cholesterol levels, will also improve. Not to mention, you'll feel more satisfied and stay full longer if you increase fiber. Start incrementally. Increase fruits & veggies. Add more beans. Add more whole grains.
Consider supplements: First of all, always consult with your physician. You can have them test your blood levels to see if you're deficient in anything! If you already know what you're deficient in, I hope you're taking a GOOD supplement. I'm talking no drug-store brand, we want the GOOD GOOD - plant-based, third-party lab tested, organic ingredients. Sure, you can buy the cheap stuff from the grocery store but supplements, as they are not FDA regulated, may not contain as much as they advertise. You must choose a company you TRUST & LOVE - I love KOS! Check them out & get a 15% off discount with code BEWELLWITHSTEPH. But if you feel better you can ask your doctor to recommend a trusted brand as well.
Go for more walks: Simple enough, no? A few minutes a day increasing your blood-flow, getting fresh air, will make a bigger difference than you might think!
Increase lean muscle mass: It's not about your physique - it's about your metabolism, your hormones, and protecting your bones & joints. So, yes - it might mean lifting weights or using weight machines. It doesn't have to be super complicated, it just has to incorporating putting GOOD stress on your muscles to help them stay strong.
Practice breathing: Calm your nervous system, regain control of your thoughts, let go of thoughts that are not serving you, help you sleep, release tension. It might seem silly, since we've been breathing our whole lives, that we never actually practice or pay attention to it. But, if you haven't heard by now, breathing is such a powerful tool in stress relief for both your physical and mental bodies!
Let go or move through your thoughts / feelings faster: I'm not saying don't feel your feelings. I'm saying, allow them to come and go a bit faster. Read this earlier post I wrote about Emotional Intelligence if you want to work on this, too.
Declutter: Cluttered space = cluttered mind. If your kitchen is a disaster, are you going to be motivated to cook a healthy meal? Probably not. Or if your living room is a mess, are you going to feel the desire to meditate or journal? Add some de-cluttering to your morning or nighttime routine so you don't have to worry about it when it comes time to do something that already gives you stress!
Eat ALL of the macronutrients: Carbohydrates, fats, and proteins. You MUST be eating all of them throughout the day. Don't worry about overhauling your whole diet. Start by noticing what you're already eating right now - are you incorporating all macros? If you're not, what's ONE you can add? Don't over think it, don't complicate it.
Eat more, early: Front loading your intake to manage your energy levels, your cravings, make sure you're getting the nutrients you need right off the bat. PLEASE don't skip breakfast. Eat a hearty breakfast to give you energy throughout the day. Limiting yourself in the beginning of the day often leads to making poor nutrition choices later in the day.
Journal: If you're someone who is apprehensive to journaling because you think you have to write something amazing like it's going to be published in a book or something.... Here's a list of ways you can start. It doesn't have to be anything specific!
Habit Tracking: Choose a habit to keep track of - use a calendar & check off each time you complete a habit that you're working on. You can record every time you eat 3 servings of veggies, every time you hit the gym, or every time you spend a few minutes journaling! And it's not about hitting a certain number of check-marks, it's just about acknowledging whether you are reaching your goals or not. If you're not, maybe it's time to re-assess and come up with something that works better for your life.
Less screen time, more hobbies: This is something I personally will be working on ACTIVELY throughout 2023. Is there something that you've always wanted to learn but feel like you don't have time?
Prioritize whole foods: If you are going to have potatoes, can you chop them yourself & make your own fries instead of choosing the frozen ones? Craving peanut butter & jelly? Swap the jelly out for crushed raspberries! You can still eat everything you want, making small shifts to incorporate more whole foods.
Work on your relationships: None of us are perfect. We all have these amazing goals like working on our personal health, personal mental health, physical health, maybe even career goals or financial goals. But what about your relationships? Are there ways you can improve the way you speak, connect OR draw boundaries? Don't forget about your relationship with YOURSELF - your self-talk, self-love, self-care. This is the number one best thing you can do to support yourself. When you feel loved & supported by yourself AND those around you, all those other goals are going to feel a lot easier & a lot lighter.
Pssst. Did you know you can listen to this episode (and get even more details that I share!)
Whew! That should be enough to get you started somewhere, right?! Feeling inspired by these ideas but not really sure how to get started?
I'd love to support you 1:1 or in one of my group programs. Find all the ways you can work with me on my website: Discovery Calls are always free! www.bewellwithsteph.com/workwithme
Which one of these tips are you going to try first? I want to know. Find me wherever you like to hangout & tell me! Email: steph@bewellwithsteph.com
Instagram: @bewellwithsteph_
You are worthy of living and capable of creating a healthy lifestyle you love. 🤍