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Make These 17 Health Goals Into Daily Habits for Better Overall Wellness

Make These 17 Health Goals Into Daily Habits for Better Overall Wellness

Every day, we set goals to improve our overall wellness. But what if you could take those health goals you’re setting and transcend them into daily habits?

If you’ve envisioned yourself happier, healthier, and more energized, I’ve put together concrete steps you can take to get there.

The Importance of Setting Health Goals

Goals vary between big and small, achievable and maybe far-fetched. When setting goals, it’s important to do so in such a way that allows you to obtain them and naturally weave them into your daily life.

To create new habits, it can take up to sixty days to make them stick. I’ve noticed that when I try to accomplish huge goals, my efforts to turn them into daily rituals or routines doesn’t manifest the way I’d hoped.

Wellness takes practice. It means different things to different people. Being healthy means being peaceful, serene and joyful in your thoughts and mind–how you respond to events in this wacky world we live in and in your life.

Optimal health should always be your desired outcome. However, life can get in the way of making your health goals habitual.

Recently, I’d endured a major loss in my family and I definitely felt my health slip throughout these stages of grief. I found it a challenge to function day-to-day, finish tasks, and wound up isolating myself more. The work that I love doing became not so enjoyable because I couldn’t give myself the chance to grieve or process the loss. I kept piling on work to avoid feeling and couldn’t keep up with eating well, exercising and lost nights of sleep.

I am somebody who can’t afford to lose sleep nor am I somebody who can over-jam my schedule. I am someone who needs to keep up with those good habits for the sake of my heart, mind, and physical health. I believe this is relative for everybody.

When you’re stressed or emotionally distressed, your heart is one of the first organs in your body that will feel the pain and react.

Life will throw those unexpected curve balls at you, so it’s critical to sustain those habits. Turn your quest for balance and good health into actionable steps that slowly become routines.

17 Health Goals That Will Transform Your Life

Don’t attempt to force habits. It’s OK if it takes a while to really get in the groove and adjust. So, here are the seventeen health goals that you can make into habits to become your healthiest self.

1. Develop Your Morning Routine

How you start your day matters tremendously. The way you greet a morning determines what mood you’ll be in that entire day.

If you wake up on the wrong side of the bed, rush to get dressed, shove something in your mouth and hustle to work, you’ll most likely feel rattled.

A morning routine will help you ease into your day and start off on the right foot. If you’ve had a health goal to have more time in the mornings, start in fifteen minute increments. Wake up a fifteen minutes earlier each day until you’re happy with the time.

More time in the mornings means more time and attention to work obligations and people you care most about.

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Here’re 30 Morning Routines to Help You Start Afresh.

2. Develop Your Evening Routine

An evening routine can consist of reading, Yoga, cleaning and organizing, or doing an exercise.

Winding down is critical for mental health management. Come 7:00 or 7:30 P.M., that’s when you might want to start allowing your brain and mind to relax.

Your evening routine can entail anything that promotes peace and serenity. If something relaxes you and gets you prepared for bed, do that.

To make a health goal into a habit, set a time to stop working. The time I quit working is at 5:30 P.M. I cook dinner and after, my evening routine begins.

Need a little more advice? This guide can help:

The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive

3. Walk for Thirty Minutes a Day

At a recent medical conference I’d attended, I learned about meditative walking. The sound of your shoes hitting the ground intervenes in troublesome thoughts. Feeling planted on the pavement anchors your mental and emotional state, keeps you stable.

I walk a couple times a day for my heart health–in the early afternoon and evening to activate my heart rate.

Inactivity is dangerous for anyone, with or without heart disease. A regular routine of walking will decrease stress and increase a peace in the mind.

4. Incorporate More Greens on Your Plate

Over the last couple of years, I created a rule for my plate:

Always have something green included.

Greens, especially dark leafy greens, have a broad array of benefits from healthier skin, vision, and energy to stronger kidneys and organs.

I’d noticed significant improvement in my overall well-being when I incorporated something green even in my breakfast.

Clean eating will lessen all kinds of aggravating symptoms. This is something you’ll want to do over time.

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Start off slow by adding greens to your dinner or lunch plate. Any kind of dietary change takes time, some effort and planning. But it’s all worthwhile.

5. Use Aroma Therapy for Stress Management

Essential oils truly are essential to wellness. In times of stress, I will dip a cotton ball into lavender oil, chamomile or eucalyptus and tie it in a tea bag.

Throughout the day, when I’m feeling flustered or rushed, I slow down and breathe in the oils. I’d feel drastic changes to my mental and emotional state and refreshed.

Aroma therapy has been used for thousands of years as tools for healing. If you’re feeling overwhelmed, try different ways of using essential oils throughout the day or at night.

6. Engage in Nature Therapy

There are a variety of nature therapies you can do to lower your stress and anxiety. I recently learned about tree therapy from an international blogger. I tried it over the summer and am still doing it.

It’s originally a Japanese practice called, ‘Forest Bathing’ and it’s radically improved health in people. All you do is surround yourself with trees. The concept is to be free from obligations, effort, and doing.

Don’t hike or count your steps. Just be present. Focus on all five of your senses. It’s revitalizing and energy restoring. Try doing this for ten minutes a day and see how you feel.

7. Inhale Fresh Air Fifteen Minutes a Day

Fresh air opens the lungs, the heart and the mind. It’s a collaborative process with yourself and nature.

Sometimes I’ll sit with my eyes closed in a safe place and breathe in the pine-scented air. I made this a daily habit now because being outside is emotionally and mentally healing.

A benefit of breathing in fresh air is it sharpens your mind and restores your energy, digestive system, and improves blood flow.

8. Try This Simple Diaphragmatic Breathing Technique for Anxiety

A diaphragmatic breathing technique I learned has allowed me to tackle anxiety the second it comes on, thus aiding in cognitive functioning.

If you’re anxious or overly stressed all the time, your system will operate as if you’re always in fight or flight. Deep breathing slows all the systems in your body down. It clears your mind of troubled or worrisome thoughts.

Try this:

Inhale through your nose four times and exhale, making a sound as you breathe out. Repeat it four times and be wowed by the results. You’ll feel much calmer.

9. Devote 10 Minutes of Stretching in Your Day

Stretching is needed to strengthen, repair, and grow muscles. Every day, I use the Styrofoam roller which you can buy on Amazon or even eBay. I’d never thought Styrofoam would cost so much but it’s worth every penny.

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Before and after I work out, I use it and then stretch. I do a fifteen-minute routine right at home on my living room floor.

As someone with chronic pain, I’ve noticed drastic improvement when I focus on increasing flexibility.

Stretching also fosters movement. A long day at work calls for time to decompress and release the stress of your day.

You can also try these simple stretches to relax your body and mind.

10. Take Naps

Within the last couple of years, managers of corporations and other companies have been allowing their employees to take naps in the middle of the day.

A nap will revitalize your physical energy and mind; and refresh your eyes and focus.

Since I’ve added naps to my daily regimen, my productivity increased by seventy percent. Naps are a great way to give yourself the break it needs.

11. Organize Your Home or Work Space for 15 Minutes

Fifteen minutes of cleaning will save you so much time.

Did your old routine used to consist of abandoning those chores during the week only to be slammed with them come Saturday and Sunday? Have you found yourself canceling plans with friends because life feels like such a mess in your home? It’s not a good place to be.

Fifteen minutes of cleaning a night (or morning, whichever works best) will add time to your life. Your home should be your oasis. A clean place is vital for stress management.

12. Morning Pages

You can really do this in the morning or night. Dump your thoughts on paper before you start a work day.

After I’d read the book, The Artist’s Way by Julia Cameron, I tried her morning pages activity. It’s a form of letting go of that added weight that life gives us: career, hobbies, kids, family, worries, burdens, you name it. This technique of free-writing your thoughts should move you away from fear and back to your creative or hard-working self, the one who is fearless in their pursuits.

After I did the morning pages, I wrote a novel in a month and felt extremely accomplished. This type of writing is freeing and will release you from the burdens you feel holds you back.

13. Schedule Moments of Silence

Just ten minutes of silence can have profound impacts on your mental health.

I used to be somebody who needed something to make me happy, something to make me feel OK another day. I basically needed things in my life to be happening or I’d feel insecure.

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When I started penciling in moments of silence, I got to the root cause of why that got so out of control, the need and desire to always be seeking something. These moments of silence should give your mind pause, a break from tedious thoughts.

For me, doing this has improved my depression and anxiety astoundingly.

14. Include Writing in Your Morning or Evening Routine

I know this relates to the morning pages but not exactly. This you can do in three to five minutes. I’d been talking about this method of writing for years and it’s finally catching on (yes, I started this).

Try logging what you accomplished each day and what you need to do the next. Create a comprehensive outline showcasing how much you’ve achieved and what else needs attention. You’ll be amazed when you realize how much you’ve done in a day and hopefully will stop being so hard on yourself.

I am very hard on myself, unnecessarily so, and it’s unhealthy for the heart and mind. This approach to writing saved me in a lot of ways.

15. Wake up at a Set Time Each Morning

If you wake up at 7:00 in the morning, always wake up at 7:00 in the morning. A set sleep schedule will keep your circadian rhythm the same, which you want. Then, you’ll be able to predict those dips and rises in alertness each day.

If you have dietary restrictions or want to start eating healthy, keeping your sleep pattern steady and the same will make healthy eating easier.

16. Establish an Invigorating Skin-Care Routine

Whether you’re a man or a woman, have some kind of skin-care routine or time to wash those impurities away.

A regimen promotes anti-aging and will make you feel and look good. Morning and night, try something simple and effective to help you either wind down or wake up.

17. Dry Brushing

The benefits of dry brushing are amazing. If you struggle with anxiety and stress chronically, dry brushing is the way to relax. It’s perfect for increasing circulation, blood flow, and positive energy.

Recent studies show that dry brushing is also beneficial for the nerves. The action of dry brushing eliminates dead skin cells and promotes healing.

Bottom Line

A lot is in that list but bottom line: incorporating even the smallest goals and making them habits will transform your health in some way. You can pick and choose which best suit your needs but I do just about all of these daily now. If you’ve fallen off the wellness wagon, try doing a few of these regularly. Turning health goals into habits will transform your well-being in ways you’d never imagined and you’ll feel unstoppable.

Featured photo credit: morgan sarkissian via unsplash.com

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Tessa Koller

Author, Motivational Public Speaker and Artist

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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