Nowadays, there are so many things distracting from starting and maintaining a good healthy lifestyle. From carbs and calories galore in grocery stores to being pushed toward a much more sedentary working lifestyle, we’re constantly being prompted with ways to indulge in short-term pleasures instead of focusing on long-term healthy habits.
This is not only the case with our physical health, but the same applies to our mental and spiritual health as well. Data shows that mental health issues have increased over the last decade and it’s estimated that 10%+ of all U.S. adults take some kind of medication to cope with depression.
Now more than ever it’s important for all of us to take action on developing better goals and habits for a healthier mind, body, and spirit. To get you started (or back on track) we’ve come up with a list of practical ideas of goals you can set to regain your health. Note that not all of these ideas are for everybody as each person reading this may be at a different level of health. Depending on your journey to better health some of these might be a little advanced while others might be more on the beginner end.
Goal Ideas
- Commit to getting 8 hours of sleep per night. Your body and mind need it!
- Find a fitness coach/mentor.
- Cut out at least 30 minutes of screen time per day. Most phones track your daily screen time. Use this as a benchmark.
- Schedule time each day to think. Many of the most successful people do this.
- Become a yoga master. Note that yoga can help with the mind, body, and spirit.
- Get an annual physical checkup.
- Run in a local fun run.
- Join health-centric social media groups to help educate and motivate you.
- Find an accountability partner with your health goals. This will increase your likelihood of actually accomplishing your health goals.
- Create a goal to do a certain number of muscular strength exercises and cardio exercises per week. At least strive to be active for 30 minutes each day of the week.
- Set some distance goals with your exercises. For example, walk 25 miles this week, bike 75 miles this month, and run 100 miles this year.
- Set a goal to drink more water per day. (Recommended amount is 3.7 liters for men and about 2.7 liters for women. That’s roughly 8 glasses of water per day)
- Set a goal to eat the daily recommended 2.5 cups of veggies per day and 1.5 – 2 cups of fruits per day.
- Move from whole milk to 2%, from 2% milk to 1%, then from 1% to skim.
- Start swapping candy and sugary desserts for fruits. (No need to do it all at once. Perhaps start on just Mondays, Wednesdays, and Fridays)
- Start cutting out soda. There are loads of benefits to doing this.
- Set a goal to consume less caffeine and energy drinks.
- Cut alcohol from your diet and replace it with a healthier alternative.
- If you smoke, set a goal to quit.
- Learn more about your own personal genetic health with a 23andMe genetic test.
- Find ways to avoid purchasing unhealthy snacks/food. (I.e. Make a grocery list before you shop, avoid walking down certain grocery isles, shop on a full stomach, etc.)
- Find healthier fast-food alternatives. I know, this may mean spending a little more, but in the long run, it’ll be worth it.
- Maintain a good balance with omega-3 and omega-6 fats. Learn more about them and how omega 3 and omega 6 fats affect your health here.
- Read some books on health. One of my personal favorites is “The Brain Fog Fix,” by Mike Dow.
- Have a desk job? Find ways to increase activity over the working day. (I.e. get an electric standing desk to help you go between standing and sitting more regularly)
- Find a sport you’re passionate about and regularly do it with some friends.
- Set a goal to be more social. Having a good social life has many health benefits.
- Substitute one “unhealthy” meal per week with something healthier.
- Replace your home air filter every 3 months for cleaner air inside your home.
- Set some goals to take breaks from social media. It can help with anxiety and depression. First, try cutting it out for a day, then a week, then a month.
- Lose some weight. Try being specific when setting your goals. For example, lose 25 pounds in the next 6 months.
- Spend at least 10 to 15 minutes outside each day. Just doing this can help increase your vitamin-D level and helps boost serotonin, which is a neurotransmitter that helps regulate your mood.
- Have a good balance of music in your life. Listening to music actually has loads of health benefits.
- Seek better spiritual health by living your religion and the principles it teaches.
- Learn how to meditate, then commit to trying it for at least two weeks.
- Buy and use a step tracker to track your steps and activity level throughout the day.
- Make a habit to stretch daily. Here are some good daily stretching activities you can do.
- Check your blood pressure regularly.
- Find ways to manage stress in your life. Here’s a great book I’ve enjoyed to help keep my stress in check.
- Find someone to talk things through to when you’re feeling down or depressed.
- Set some goals to be actively involved in your community.
- Prevent illnesses by establishing better hand washing habits.
- Keep a good balance with your meat consumption. Perhaps go easier on red meats.
- Use extra virgin olive oil when you cook. It’s loaded with heart-healthy fats and powerful antioxidants.
- Try tracking your food and water intake for a day, week, or month.
- Buy smaller plates for your meals. Studies show that this small change can help control your meal portion size and help you reduce your caloric intake.
- Consider using some dietary supplements if needed.
- Make a habit of going for a walk during your breaks.
- Make a habit of taking the stairs instead of elevators and escalators.
- Unplug from technology at least an hour before you go to bed.
Conclusion
It’s important to note that with each of these ideas the key is to start small and just take action. It’s totally okay and even expected if you fail a few times. The most important thing to remember when building a new habit is repetition and building muscle memory for the habit. With this said, we recommend always starting small in order to establish the habit, and then increase frequency and depth as you gain traction on building the habit.
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