We are almost a month into the new year. How are you doing on your resolutions? Or do you not make resolutions (which is okay too!)?
If improving you health was at the top of your list this year, then this post if for you.
In this blog post, I’m sharing 25 tips to guide you through your best year yet, setting the tone for a year of positive change and embracing a healthier version of you. Let's dive into the actionable tips to make this an incredible year!
Mindset Matters
Tip #1. Embrace a positive mindset for change
Challenge yourself to reframe every negative situation you encounter, uncovering the hidden opportunities for growth and positivity that await within the folds of change. Neurocycle is one of my favorite apps to help with this.
Tip #2. Set realistic and achievable goals
Craft a roadmap for success by setting goals that both feel like milestones and are also doable. Use the SMART method to help you map out this years goals.
Tip #3. Practice mindfulness and stress reduction techniques
Gift yourself the serenity of the present moment by weaving mindfulness into your daily routine. Embrace stress reduction techniques such as yoga or meditation to kickstart your January. A couple of my favorite sound/sensory based apps and devices are Synctuition and Sensate. This makes taking a 20 minute break in the middle of the day both easy and pleasant, and is a good way for a meditation newbie to start out.
Nutrition Tips
Tip #4. Incorporate enough protein into your diet
Most people are under-eating when it comes to protein. Prioritizing protein intake helps to fuel your body and supports the foundation for a healthier, more energetic you. Generally speaking, most people should aim for 0.6-0.8g of protein per pound of bodyweight. Using an app like cronometer can really help you track whether or not you are hitting this goal.
Tip #5. Remember to stay hydrated - it has an impact on your overall health
Hydration is about more than just drinking copious water. A good general rule of thumb is to drink half your bodyweight in fluid ounces of water daily, however, what most people are actually missing to get this water into the cells and hydrate properly is sufficient minerals. One little tweak you can make to help hydrate better is to put a pinch of sea salt into every glass of water you drink. Aim for a high quality salt, like Celtic or Himalayan sea salt. Or, if you want to go a bit more gourmet, try LMNT, which is one of my current favorite water-enhancing products.
Tip #6. Practice good macros for sustained energy
Getting enough carbs, protein and healthy fats (aka “the macros”) is essential for good energy and to prevent blood sugar crashes between meals. I like to have my clients start with a 40% carb, 30% protein, 30% fat macro template and then experiment up and down from there. Everyone’s optimal ratio will be slightly different, and keeping food journal and noting your energy, focus, and overall sense of wellbeing as you experiment with higher and lower amounts of carbs, protein and fat can be super helpful. Again, cronometer can be a great tool here.
Fitness and Exercise
Tip #7. Create a workout routine that suits your lifestyle and is FUN!
It’s important not to aim to high, or be too legalistic with working out, especially if you love to create awesome health plans, but struggle to stick with them because of a busy or unpredictable schedule. This is one of those aspects of health, where I might aim lower rather than higher, and even if it’s just 20 minutes per day, pat yourself on the back for spending the time consistently to move your body. A daily walk for 20-30 minutes is, believe it or not, sufficient for reaping the health benefits of exercise according to research. That is good news if the idea of going to the gym or forcing yourself to do something intense like Cross Fit feels like torture.
Tip #8. Perform both cardio and strength training
If you want a workout plan that is both short and sweet, and challenging, AND effective, check out Caroline Girvan’s 24 Days of Christmas workout plan. Each workout is around 20 minutes and she includes a nice mix of cardio, strength, and HIIT workouts.
Tip #9. Don’t forget to make exercise fun to keep you motivated
Whether it's dancing, trying pickleball (which is all the rave right now), or joining a new group fitness class, you’ve got to enjoy it to stick with it! Consider the environment you like, is it indoors or outdoors? Do you like to make exercise social, or solo? What other elements make it meaningful…a certain type of music, listening to a podcast, deep breathing? Exploring new ways of moving your body will help you learn more about yourself.
Sleep Hygiene
Tip #10. Establish a consistent sleep schedule
Aligning with a regular sleep schedule not only enhances the quality of your rest but also sets the foundation for improved mood and focus. Most people do well to get to bed by 10pm and wake up no later than 7am. You can tweak this by discovering your chronotype, which is your body’s natural sleep preference. Aim for at least 8 hours of sleep each night, which often means at least 9 hours spent in bed each night!
Tip #11. Create a relaxing bedtime routine
Whether it's reading a book, practicing gentle stretches, or taking a hot bath, prioritize calming, soothing and enjoyable activities before bed. Aim to give yourself at least an hour to unwind before climbing into bed, and try to mix and match 2-3 activities as part of your routine.
Tip #12. Optimize your sleep environment
Invest in comfortable bedding, an essential oil diffuser, or blackout shades and tape to create an environment that helps to support your body’s natural release of melatonin, the sleep hormone. Keeping your room at 68 degrees or even a touch less, can also help support restorative sleep.
Self-Care Practices
Tip #13. Prioritize self-care activities for mental health
Whether it's practicing mindfulness, journaling, or taking quiet moments for reflection, make time this year for the activities that bring peace and balance to your mind. I recommend you literally schedule at least 30 minutes of this time in daily if you can.
Tip #14. Incorporate hobbies and activities you enjoy
It could be painting, gardening, or playing a musical instrument. If you are drawing a blank, think about what you used to love to do as a child or a teenager. This doesn’t have to be a rigid daily routine, especially if you are a busy parent, or have a busy work schedule. But, set aside at least a couple hours on the weekend to do something just for the sake of fun.
Tip #15. Find time for relaxation and rejuvenation
Amid the hustle of daily life, carve out moments for relaxation and rejuvenation. Consider practices such as deep breathing exercises, meditation, or a warm bath to unwind. Some other tips to help you do this include:
Saying “no” to others when you need to prioritize rest
If you’re really busy, try planning time for relaxation
Get friends involved and take time out together
Perhaps just go for a short walk to refresh the mind
Social Connections
Tip #16. Nurture positive relationships
Surround yourself with individuals who uplift and support you, and rethink your relationships with those who don’t. Fostering an atmosphere of connection and encouragement will contribute to true happiness. Nurturing positive relationships can also mean limiting time on social media and opting for more face-to-face communication time with the people that matter most to you.
Tip #17. Engage in social activities for a sense of community
Take stock of your support network. Do you feel a sense of belonging by actively participating in social activities, or attending organizations you get meaning from? This could be choosing a church that supports your spiritual or faith-based path, attending community events, or simply gathering with friends.
Tip #18. Balance social time with personal space
While connecting with others is vital, carving out moments of solitude allows for self-reflection and rejuvenation. Honor your need for both social interaction and quiet introspection, and don’t be afraid to ask for help with child care or voicing the need to spend some time alone.
Stress Management
Tip #19. Identify your sources of stress
Acknowledge and understand the sources of tension in your life. Awareness is the first step towards effective stress management, allowing you to address and navigate challenges with greater resilience.
Tip #20. Implement stress-reduction techniques
Equip yourself with a toolbox of stress-reduction techniques tailored to your needs. This can include deep breathing exercises, yoga, or mindfulness. Integrate these practices into your routine to empower yourself to navigate life's demands with a centered and calm disposition.
Tip #21. Establish healthy boundaries
Communicate your limits, both with yourself and others, to create a supportive environment that honors your needs, fostering a sense of balance and serenity in your life. Depending on where you are at with this, working with a skilled therapist can really help.
Digital Detox
Tip #22. Reduce screen time for mental well-being
Give your mind the space to breathe, unplug from digital distractions for some time everyday, and rediscover the clarity that comes with moments of tech-free tranquility. I recommend establishing a “bedtime” for your phone in the early evening, where you can put it away and let it be until the next morning.
Tip #23. Create boundaries for technology use
Foster a healthier relationship with technology by setting clear boundaries. Designate specific times for screen use, establish tech-free zones in your home, and embrace moments of intentional disconnection. Maybe you select one day per week to be “phone/device” free. Maybe it’s making a point of only checking your devices during day at certain set times and then leaving them be outside of those times. Start small with this.
Tip #24. Focus on in-person connections
Whether it's a coffee date, a walk with a friend, or a family gathering, invest time in face-to-face interactions that nourish your social well-being and deepen the bonds that truly matter.
Reflection and Goal Review
Tip #25. Take time to reflect on progress and celebrate your achievements, no matter how small
I recommend scheduling in regular review and recalibration dates with yourself over the coming year. This could be an hour or two every 3-4 months, or even an entire weekend. The goal is to reflect on your past few months and take stock of your goals and how you did, what was difficult, what were your wins, what may have changed in your vision?Reflect on the strides you've made, savor the small victories, and celebrate your achievements, acknowledging that every step, no matter how big, contributes to your health and happiness.
Conclusion
As we wrap up our journey through these 25 transformative tips for a Healthy 2024 Reset, remember that the path to well-being is a continuous, evolving adventure. Your commitment to well-being is not confined to a single year; it's a lifelong investment.
Keep nurturing the positive habits you've cultivated, celebrating your successes, and approaching challenges with resilience. Each day offers a new opportunity to prioritize your health and happiness.
If you're ready to take your health journey to the next level, schedule an initial consult. Whether you're seeking personalized guidance, a supportive community, or additional resources, an initial consult is the first step toward achieving true healing.
