“It is health that is real wealth and not pieces of gold and silver.” – Mahatma Gandhi
No doubt you’ve heard the quotes advising – or warning us – that if we don’t make time for health we’ll need to make time for illness. Likewise you’ve seen social media posts depicting transformations into active bodies and vibrant smiles. People living with vitality and purpose.
And maybe you’ve wondered…Im barely making through the day. Can that really happen for me?
Absolutely!
While healthy living news bites are not always sexy, trendy, or able to deliver overnight results, they do afford us with a longer – and healthier – life. I’ve seen this as a nurse and health coach and the research shows it. People who figure out how to build these habits into their life, and the different seasons of their life, are more likely to experience the wealth of their best health.
You know the basics: good nutrition, exercise, stress management and caring for your mental health. Sounds simple but it does require attention, and intention, to infuse into our daily, busy lives.
You may be wondering, I’ve tried this before and I wasn’t consistent. How can it be different this time?
Here’s how:
First: Set Your Mind to It. As we start thinking about a new health journey, it’s not uncommon for some to be critical of themselves. Berating thoughts such as “how did I let myself get here?” or “I know better, why can’t I get it together?”. The first step to setting your mind on a new path is to simply notice when these thoughts arise, without judgement. I’ve learned in my Balance meditation practice to label thoughts, such as saying “well that’s an interesting thought”, or “that’s frustration”, or “that was in the past”. Next, envision a giant red stop sign and say to yourself “STOP”. That halts the amygdala in your brain from keeping you in fear and stress mode. Then, take a few deep, focused breaths. That switches your brain to engage the prefrontal cortex, allowing you to solve problems and be creative.
How do you set about solving this seemingly monumental task of becoming healthier? Start with your why. Why do you want a more healthy life? Even better: write down at least five why’s. Don’t skip this powerful step!
Then schedule the “investments” for good health listed below on your calendar. Just like laundry or a dentist appointment…complete them even if you don’t feel like it or aren’t motivated.
The motivation will follow and build over time as you experience the benefits and sense of accomplishment.
Second: Create a World that Helps You achieve your health goals. The world we live in doesn’t always make it easy to eat well, move our bodies, and be calm. So instead, we have to – no, get to – create a world to make healthy choices easier.
Easy doesn’t mean weak – easy means you’re more likely to do it.
You know the drill: plan to be hungry, active, and calm. Because if you don’t, it’s unlikely to happen.
Pack healthy lunches and snacks. Experiment in the kitchen with different spices and foods that are high in fiber and rich in color. eatright.org has great tips and recipes that make it easy, nutritious, and delicious!
Schedule movement. Keep walking shoes at your desk or in your car and set alarms for walk breaks throughout the day. Have a Plan B for inclement weather such as doing stairs, stretches, or chair yoga for 10 minutes. Make an appointment with the gym and commit to walking through the door and doing just one exercise. Before you know it, you’ll be done.
Third: End Your Day Well with activities that help you wind down – not wine down – in ways that not only help you sleep well, but help you face the next day with more calm and control.
Prepare for the next day with a list of the top tasks to complete, your rock star outfit picked out, and food and walking shoes packed.
Disconnect from screens and dim the lights for an hour before you retire. This helps boost melatonin which invites sleep. I know what you might be thinking – what will I do without screen time? It’s how I unwind! I understand! A familiar game of low-intensity Solitaire is relaxing to me. Some screen time is fine, just set a timer to limit use and plan to end it an hour before sleep.
Then, try some of these screen-free, sleep-boosting ideas.
Be Grateful. Hand write three things you are grateful for or that went well that day, preferably in a journal dedicated to these thoughts. For example, be grateful that you were able to enjoy a walk in the park, be calm in a crisis, or eat a delicious orange you packed. As time goes on you may expand this list to cooking new dishes for friends or being able to travel.
Meditate. Listen to a guided meditation or prayer, even for just 10 or 15 minutes.
Rest. Take a bath. Do gently yoga stretches or Tai Chi movements. Read a book.
Lastly, Reward Yourself. Cement every new, healthy step by hacking into your body’s natural reward system: dopamine. Dr. BJ Fogg explains that rewarding even the smallest healthy step you take. Packed a healthy lunch for tomorrow? Say “YES” with a fist pump. Took a walk break at work? Envision a crowd cheering for your accomplishment! Finished a tough gym workout? Take time to stretch or hit the sauna. Meditated instead of doom-scrolled before bed? Smile and say to yourself, “I did it”.
Don’t overlook this final step! Even if it seems awkward or over the top for small tasks, do it anyway. When I helped people quit smoking, the research and my experience taught me that rewards for being tobacco free – even for a day or a moment – was the most powerful way to help people be tobacco free long term. Dr. Fogg’s research on Tiny Habits also proves they are powerful – not just to feel good in the moment but to drive motivation to do it again in the future. If these examples aren’t quite your style, check out Dr. Fogg’s Tiny Habits Toolkit that includes “Celebration” ideas for inspiration.
And there you have it. Powerful steps to help you on your health journey: Prepare your mind, your menu, your movement, and your evenings. Pair them with rewards to solidify them and boost motivation… for the next day and beyond.
Before you know it, you will be living with the immeasurable wealth of your best health.