You have probably heard before that it takes about three weeks to form a habit.
There are different factors that can influence this time duration, like the motivation to change, the mental and physical ability to make or break the habit, and the availability of or knowledge of a new habit. Implementing small daily changes can lead to a big, long-term effect!
Recommendations:
- Write a SMART wellness goal for the upcoming week and post it where you can see it (however big or small you would like).
- Purge your pantry! Get rid of processed, unhealthy foods that contradict your healthy lifestyle goals. This is called “environmental control.”
- Go for a mile. Walk, jog, run, bike, swim, hop on the elliptical…choose what you like best. Already at a mile? How much can you commit to increase this week?
- Use smaller plates. Eat your meals using smaller plates, which will easily keep your portion sizes in check.
- Get up and move. Try moving at least once every two hours. Walk around your office, do some squats or push-ups, or stretch to get your blood flowing throughout the day. Set a reminder on your phone!
- Try a new recipe. Aim to try a new healthy recipe once a week.
- Increase your water intake, if your hydration is lagging. Whatever you consume now, try increasing it by 8 ounces daily.
- Hold a wall sit or plank before you get dressed in the morning. This will start your day off on a healthy note and jump start your metabolism!
- Have an active lunch. Take a 15 minute walk or walk up a flight of stairs (or two).
- Try a new fruit or vegetable. Expand your variety by trying produce you have never tried before.
- Accumulate 75 squats by the end of the day. Whether you do 3 sets of 25 or 15 sets of 5, make sure you get to 75 by the end of the day.
- Aim for 5 colors in your meal. Try making a meal that has at least 5 different colors included.
- Pump up the fiber! Focus on incorporating more high-fiber foods into your meals every day.
- Think positively about yourself!
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