Spring is finally here but I hope you haven’t forgotten about the New Year’s Resolutions you made back in January! If your goals for the new year haven’t been as successful as you’d hoped, that’s ok! Creating new habits takes time.
As an added bonus, I’ve included some of my favorite mini goals to get you back on track to exercising more, improving your diet, sleeping more, and stressing less!
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Revisit your original goals
If you wrote down your goals (which I hope you did!), pull out that piece of paper and evaluate if it’s still what you want. Has your schedule or priorities changed in the past 4 months and now your goals are different? Or do you have the same goals but your methods of achieving those goals need to change? Be very honest with yourself and decide if you need to change your goals or if you need more tough love and accountability.
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Explore why you haven’t made progress towards your goal
You can’t expect to make progress when you don’t know why your first attempt didn’t work. Did you try and do too much at once? Was your goal not specific enough and you didn’t know where to start? Do you need more accountability from family, friends, and coworkers? Is your goal what you truly want or is it what someone else wants for your life?
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Scale it back
In most cases I see, people tend to go too big with their goals. Remember, what makes the biggest impact on your goals (health-related or not), is doing the little things consistently. Maybe you can’t meal prep on Sunday all your lunches for the week like you planned, but you can microwave frozen vegetables and pair them with extra portions of meat from dinner. It may not seem like much at the time, but building your confidence in doing the small steps will make a big impact in the long run.
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Choose one action per day to get your closer to your goal
When we set goals that are small and attainable, you should be able to do at least one action per day towards your goal. Even on a busy day, you can make time to drink water instead of soda, park two rows further back at the store, or spend 5 minutes taking deep calming breaths to reduce stress.
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Create a healthy environment
Make your home or work environment a place that makes it easy to reach your goals. For example, it is very hard to cut back on sugar when your pantry is full of sugary cereal, granola bars, cookies, and candy! Instead, have just one treat in the house to enjoy when a sweet craving hits.
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Just start!!
Nothing will halt your progress more than overthinking this! Even if you fail or it’s messy, at least you took action. Be proud of yourself for that.
New habits take time to develop so take small, consistent steps towards your goal. Accomplishing small, meaningful goals can help you build confidence is reaching your larger goals!
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As an added bonus, here are some daily tasks that you can implement TODAY to help meet your goals!
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Exercise
- Walk for 10 minutes on your lunch break
- Walk in place by your desk for 5 minutes, 3 times per day
- Stand up while talking on the phone or texting
- Do 10 pushups off your desk or the wall
- Push ups, squats, mountain climbers, burpees, planks, and jumping jacks are all great bodyweight exercises you can do at home.
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Eating Healthy
- Thaw frozen fruit in the refrigerator overnight for meals/snacks the next day
- Eat a fruit or vegetable for a snack
- Swap vegetable oils and margarine for olive oil, avocado oil, coconut oil, or ghee/butter
- Drink at least 64 oz water (most people need more but this is a good start!)
- Plan ahead for meals and snacks on the go instead of relying on restaurants and gas stations
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Reducing Stress
- Meditate for 5 minutes. I personally like the apps: Relax Melodies, Simple Habit, Calm, and StressFree
- Plan your day ON PAPER. Write down everything that’s on your mind that you want to accomplish and then prioritize what absolutely needs to happen TODAY. InkWELL Press is my favorite planner!
- Go to sleep 30 minutes earlier tonight.
- Delegate whenever possible. Kids and spouses can pack lunches, empty the dishwasher, and fold laundry too! Using a grocery pickup or delivery service may be worth the extra fee to get an hour of your day back.
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Better Sleep
- Schedule your day to allow for at least 7 hours of sleep. It seems obvious but you can’t expect to feel rested when you don’t give yourself the opportunity to get enough sleep. Start by slowly adding 30 minutes every couple of days.
- Supplement with Magnesium. Due to limited variety of foods containing magnesium, there’s a pretty good chance you’re not getting enough. Optimizing magnesium levels can help improve sleep, bone health, and in some studies improve blood sugars. Visit Labdoor.com for information on reputable supplements!
- No TV, computer, tablet, phone screens for 1 hour prior to bedtime.
- Get more sunlight. Exposing yourself to daylight can help regulate your body’s melatonin cycle.
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