The start of a new year is an excellent opportunity to take stock and explore lifestyle adjustments that will benefit us in the future.
Self-care, both physically and mentally, is critical to our well-being. With the COVID-19 pandemic showing no signs of abating anytime soon, this is more critical than ever.
But what modest health and Lifestyle improvements can we all make to ensure our emotional and physical wellbeing in 2022? Newsweek asked food, exercise, psychology, and wellbeing experts for their new year’s top resolutions.
Breaking Bad Habits And Habit Stacking
According to Debbie Petitpain, a representative for the Academy of Nutrition and Dietetics, one effective way is to begin adding a new habit to an existing ritual, known as “habit stacking.”
For example, drink a large cup of plain water while your coffee is brewing to stay hydrated throughout the day. Alternatively, you can break a harmful habit by modifying entrenched patterns somewhat.
Change the door you walk in through and which area you visit first, for example, if you regularly arrive from work and head straight to the kitchen to grab a snack, according to Petitpain. Maybe you walk all the way around to the back door and go right to your bedroom to change into comfy clothes, or maybe you walk in from the garage and go straight to greet your happy pet.
If your routine is to pour an alcoholic drink as soon as you complete your supper, consider going for a quick 10-minute walk instead, even if it means leaving the laundry undone for a while.
If you have a propensity for scrolling through your phone in bed instead of sleeping, she recommends turning it off after you lock your door or tuck your children in.
Concentrate On Habits That You Can Influence Rather Than Outcomes
According to Petitpain, when defining goals, we should be very detailed and have realistic expectations.
Instead of saying something like, “I’m going to eat healthier,” try saying something like, “I’m going to include a vegetable in every lunch and supper.” It’s not too difficult to evaluate whether or not you’re making progress toward your goals. the latter goal. She suggests setting aside a day each month to assess progress and make adjustments as needed.
“Rather of trying to control the end outcome, you should focus on trying to manage the behaviour.” Instead of expressing things like “I’m going to lose five pounds this month,” try saying something like “I’m going to walk for ten minutes after work every day.” Monday through Friday.”
‘How do you eat an elephant?’ is a rhetorical question. ‘Take one bite at a time.’ It is critical not to bite off more than you can chew. If you try to start too many new habits at once, you will lose your routine, which can leave you feeling overwhelmed. Instead, schedule regular check-ins with yourself to assess and fine-tune your progress, and keep in mind that “becoming better” is a journey, not a goal.
Keep Changes To A Minimum And Get To Bed Early
Lydia Di Francesco, a wellness consultant, personal trainer, and mental health champion, told Newsweek that keeping things simple is the foundation of her entire wellness philosophy.
She said that we have a tendency to overcomplicate things while also longing for that magical medication that will make our aspirations come true. The bad news is that there is no magic medication. Still, there are particular basic practices you can adopt that will significantly impact your overall physical and mental health.
Di Francesco said her number one piece of advice is to get to bed by 10:30 p.m. at the latest.
“Getting enough good-quality sleep is one of the most under-appreciated wellness methods, she adds. Getting enough sleep is one of the most under-appreciated wellness strategies. Because getting enough sleep is one of the most under-appreciated wellbeing methods.” “Getting enough sleep is one of the most under-appreciated wellness strategies.” “The importance of sleep to our bodies is grossly underestimated by us.” During the time that we are asleep, our bodies are hard at work mending and restoring themselves. Sleep also causes hormonal changes that influence how well we function during the day.”
“Start moving your bedtime ahead by 15 minutes until you get to the point where you go to bed before 10:30 p.m.,” if you typically go to bed after that hour. In addition to that, you should get your body ready for sleep. Dim your house lights around 9 p.m. to accomplish this. This tells your body that it’s nighttime, which causes melatonin production and sleepiness. Stop all major activities around this time as well. Do some relaxing activities, such as reading, journaling, taking a bath, or meditating, if you like.”
Go For Walks
Walking outside is another simple and beneficial habit to incorporate into your daily routine.
“This does not have to be a long stroll; 10 to 15 minutes is plenty.” Even better if you can do more, Di Francesco said. A stroll before morning work helps wake you up and give you the energy to start the day, but a walk at any time is good.”
Walking has been shown to reduce levels of the stress hormone cortisol, as well as lower blood sugar levels and improve creative output, according to research. It is fine if you are unable to make yourself walk for the sake of walking. Take a phone call, listen to a podcast or audiobook, or even listen to meditation while walking; remember to keep your eyes open!”
Begin Practicing Self-Compassion
According to a licensed psychologist, yoga teacher, and wellness speaker Justine Grosso, adopting a self-compassion practice in the new year is one tiny method to buffer against self-criticism.
According to her, this is especially essential because self-criticism has been linked to social anxiety, depression, and trauma-related diseases. Developing a self-compassionate attitude toward one’s new year’s goals is also critical, given how much pressure there is to adopt new habits and make changes at this time of year.