Simplest Habits that Make the Biggest Difference
Around New Years I was on a trip with my family and realized how many of the things that started out as ‘wellness intentions/goals’ at one time had simply become so habitual, like second nature that I didn’t even have to think about anymore. The best part about this is that these are the simplest habits to change, and have made the most profound impact on my health. It's not the diets or the expensive supplements or gym membership that make the biggest difference, it’s these small micro habits that anyone can implement at any time. AND most of them are free!
Prioritize sleep
You can’t out exercise bad sleep habits, you can’t (and shouldn’t) supplement with so much caffeine to keep you awake when what you really need is a good sleep schedule. Start by implementing a wind down routine (that doesn’t include your phone!). My wind down routine consists of a cup of tea, my book, no phone, and a bedtime before 10:00.
Hydration
Arguably the easiest thing to implement. Carry that water bottle with you wherever you go and shoot for half of your body weight in oz. So, if I weigh 135, I should be drinking about 65-70 oz per day. This is just a rule of thumb and may vary with activity, listen to your body!
Stress Management/Moments of Solitude
Relieve your body of the fight or flight you’ve been living in, take a few minutes to remind yourself that you are not in fact being chased by a bear, but actually just have a moody toddler or to do list that needs to be trimmed up a bit. Start by setting aside 10 minutes a couple of times per day to take some deep breaths. A guided meditation is a great way to turn off your busy brain and activate your parasympathetic nervous system. Melissa Wood Health has some great meditations that you can do from anywhere!
Prioritizing Whole Foods
Whole foods, cooked with whole ingredients and minimizing (ideally eliminating) processed foods, artificial sweeteners, preservatives, and other ingredients you don’t recognize. Switching my mindset from macro/calorie content to simply clean ingredients made up of whole foods not only brought me to my natural body weight, but also improved my relationship with food and freed me from the yo-yo dieting cycle.
Daily Movement
It doesn’t have to be fancy, or expensive. Go on a walk, do a yoga class from your living room, set a timer to walk a couple of laps around your office building a few times a day, just move.
Going Outside
Ideally in the morning, going outside and soaking in that vitamin D. Morning sun also helps awaken your cortisol response and balance cortisol throughout the day.
Mindset Shift
Things really started changing when I shifted my mindset from setting rigid rules for myself to making decisions and implementing habits because I knew how they were going to make me FEEL. I knew what gave me energy, clarity, and was going to be sustainable. I also made decisions out of a place of self respect, not restrictive rules. No lasting change comes from a place of self hate!
And the best tip? Start with small, achievable goals. Don’t try to conquer all of them at once, but take one at a time and see how simple the changes are and how much of an impact they have on both your physical and mental health.