It feels like there is a new scary headline popping up each week and just adding more negativity and uncertainty to our current world and daily routines. This is becoming our “new normal” and although the number one thing that shouldn’t be on our minds is to be keeping up with a diet or sticking to your trainer’s workout plan because there are wayyyy more important things to think about right now. However, treating your body well can help you feel your best, increase your energy and spirit, and it’s is also one of the most important acts of self-care you can do. Not to mention, it can simply put you and an all-around more positive mood! With that, here are 8 at-home health goals that are simple + manageable! And ones that you can start as early as today! Let’s get into them!
1. Make one tiny change to your diet each day
Start by establishing a goal to make one tiny change to your diet each day. Whether it’s drinking an extra glass of water, adding spinach to your egg white scramble, or replacing your afternoon chips and salsa snack with carrots and guacamole. Make one tiny change to your diet every day! Making one change a day will feel sustainable and achievable, and you might even find new routines or recipes you’ll like enough to turn into a habit!
Healthy eating is simply a series of habits that form a domino effect. Consistency is key even if you’re beginning with small, manageable habits. Start small today and see how your lifestyle changes over time.
2. Hit your water goals
Yes, this is one of the most basic health goals but that’s because it’s one of the biggest factors in improving your overall health! With that, it also just so happens to be one of the most simple ways you can improve your health easily from your own home.
For some fun ways to challenge yourself and hit your water intake goals, try replacing another beverage with water. Such as your daily soda or trading lemonade this summer for lemon water. Or, drink a full glass of water while drinking other beverages, like while you’re drinking your iced coffee in the morning or a glass of wine at night. Additionally, try drinking one extra glass of water than you did the day before to add up to optimal hydration. If you’re looking for some extra ways to hit your water goals, definitely check out this post as well!
3. Meal prep one meal for the week
I know that not everyone is big on meal-prepping. Personally, I remember not being too big of a fan in the beginning as well. However, what helped me start to incorporate meal-prepping into my life was by starting small and not trying to prep 3 meals for each day of the week. For example, try starting with meal-prepping veggies only! This way, you can ensure that you’re able to make healthy choices throughout the week.
Plus, veggies make great side dishes with just about every meal. Try scheduling a certain time one day of the week (maybe Sunday) to chop veggies you eat raw (like carrots), and roast or steam veggies you prefer cooked (like sweet potatoes, zucchini, or eggplant). It will make life so much easier, not to mention, making healthy decisions throughout the week will be a breeze!
4. Catch up on sleep
Getting enough sleep can greatly affect your overall quality of life, so do whatever you can to get better sleep! If you have difficulty fitting more sleep into your schedule, start by going to bed five minutes earlier every night until you’ve gained an hour of sleep. If your problem is quality of sleep and you have difficulty falling or staying asleep, definitely figure out why.
I recommend taking the time to talk with your doctor about improving sleep quality. However, you could try drinking chamomile tea in the evening and reducing your screen time before bed. Along with that, try to avoid excessive amounts of caffeine for at least 8 hours before you plan to go to sleep. Also, try establishing a go-to healthy nighttime ritual that signals your body when it’s time to get ready for bed!
5. Move your body for at least a half-hour a day
Getting in an effective workout or exercising, in general, doesn’t have to mean an hour-long, intense HIIT workout or running on the treadmill for numerous miles. If your day allows it, then go for as long as you want! There’s no wrong or right way when it comes to how long you should be exercising. Simply just commit to moving at least 20-30 minutes every day to gain the most effectiveness in little time. If 30 minutes still seems tedious, move for 10 minutes at two different times every day, like at 10 am and 6 pm. Set an alarm on your phone and take a walk, go through a quick yoga flow, have a dance party, or do some stretches. Whatever you enjoy doing as exercise!
6. Get outside
Literally, just 15-30 minutes of fresh air and sunshine can boost your energy levels and make you feel revitalized and more awake! Take your work outside if you can! Use the time that you have on your lunch break to your advantage and try taking a 15-minute walk.
This is a perfect way to get a quick workout in as well! Enjoy the fresh air and catch up on your book or homework while sitting outside, or eat your lunch outside instead of at your desk in your office. Do whatever works best for you in order to get some fresh air and sunlight.
7. Unplug from technology
We’re all addicted to technology as it is! However, take away in-studio yoga classes, in-person meetings, and after-work drinks with friends, and we’re quite literally staring at a screen 24/7. And now due to current events, most of our workout classes, work meetings, and socializing are now done over Zoom, not to mention the amount of time our eyes are glued to shows we just need to binge on Netflix! Whether we use technology to decompress after work or to scroll through before bed, shut off all technology (yes, that means your phone) to read a book, chat with your roommate/family member, or do something creative like drawing, writing, or even scrapbooking!
8. Mindfully Meditate + Gratitude
A simple, consistent meditation practice can benefit anyone and everyone! Especially if you’re dealing with work stress, a big transition, relationship issues, or if you’re in the middle of an anxiety-inducing global crisis. 🙃Start by adding meditation into your nighttime or morning routine with popular apps like Headspace, or try prompted journaling if you’re more visual like me. Research shows that consistent mindful meditation can effectively increase your focus and mental clarity, improve your overall mood, boost your energy levels, strengthen your memory, decrease inflammation in your brain, and enhance your body’s immune system. When you practice mindfulness, you are basically allowing your emotions, thoughts, and feelings to surface without placing judgment on them. In return, this creates a balance for yourself emotionally, physically, and mentally!
Additonally, I believe that taking 5-10 minutes for gratitude each day is so important! Simply start by writing down 3 things you are grateful for or 3 things you love about yourself to inspire some self-love! It can be so simple and quick, but it can create a mighty impact on your mood and set a positive tone for the day ahead!
I hope you enjoyed today’s post, my friend! I also hope that this post inspires your day and week ahead! Let me know if you’ll be incorporating any of these habits into one of your days this week!
Stay safe and have a beautiful day!