If you’re like a lot of people, you’ve already abandoned your New Year’s Resolutions. In fact, we’re so far into the New Year that you might not even be feeling bad about it anymore. That’s a tale as old as time.
However, there’s no need to completely give up. Rather than going after one super transformative goal, we’re going to suggest that you spend one week trying to get seven different areas of your life in order.
The plan is simple: You take one day every week to focus on seven different areas of your life. In doing so, you set simple goals that you can accomplish each day. You can then cross the bridge of turning these one-day experiments into long-term habits.
So let’s get the next week of your life started. You don’t need to start making big changes in your life on January 1.
Monday: Sleep Right
Let’s start our week by focusing on sleep. It’s the cornerstone of any healthy lifestyle, making it the perfect place to start. What’s more, you can start by taking very simple steps to improve the duration and the quality of your sleep. On Monday, you’re going to come up with a sleep schedule that hopefully has you going to bed earlier, but definitely has you getting into bed at the same time every night, eliminating bright lights in your room and avoiding bright lights for at least one hour before bed.
Tuesday: Move More
Few people know this, but there’s a very simple and easy way to start burning more calories: moving more. We don’t mean running a marathon. We mean smaller movements, what others might even call fidgeting. These can burn calories and reduce stress at the same time. An evening walk in the cold winter air can improve our cardiac health and immune function. Backward walking can burn more calories while building muscle and even promote beneficial microorganisms on your skin.
Wednesday: Working On Mental Wellness
Make Wednesday a day for prioritizing your mental wellness and coming up with an overall plan to encourage mental wellness in your life more generally. Think of activities to foster happiness, resilience, and stress reduction in your daily life, but don’t stop there. Pick a new skill to learn to increase brain plasticity. Embrace wonder, awe, and singing for stress relief, while exploring breathing exercises for additional mental health benefits.
Thursday: Nurture Positive Relationships
Good friendships have a number of positive impacts on your physical and mental health. It might sound crazy, but good friendships and relationships improve your immune system support and are tied to improved cardiovascular health. Embrace quirkiness and forgiveness, as unconventional choices can make you more attractive and forgiveness reduces stress levels.
Friday: Mindful Eating
Everyone wants to shed the excess pounds they picked up over the holidays. So after several weeks of indulging in festive treats, shift focus to a balanced diet rather than trying to crash diet your way out of the holiday bloat. Avoid excessive calorie intake and opt for a variety of colorful fruits and vegetables to boost brain health and reduce the risk of heart disease. What’s more, moderate coffee consumption is associated with a lower risk of certain diseases, as well as suppressing your appetite, which might have expanded along with your waistline over the holiday season.
Saturday: Embrace Fitness
Exercise not only improves physical health but also positively affects gut microbes. Interval training can quickly enhance overall fitness. Consider the time of day for exercise, with some individuals performing better in the evening. Embrace the placebo effect and social support for improved athletic performance.
Sunday: Cultivate Hobbies
Combat boredom with engaging hobbies, which can keep your brain youthful and enhance creativity. Reading fiction improves understanding of others’ thoughts and feelings, while also acting as a sort of “exercise” for your brain. Adopting hobbies like music, painting, or writing poetry can provide numerous benefits.
Spend a week making important and substantive changes to your life and you will see results week after week.
Do this week and then check back here. Leave your thoughts and progress in the comments.