No one changes their life overnight. It’s just not possible. But what is possible, is adding tiny positive habits into your life until your lifestyle changes. You don’t have to do it all at once, just keep focusing on adding in good things. Today I’m going to share a list of 7 habits that will, repeated over time, change your life!
- No screens for 30 minutes after waking up – this includes your phone, iPads, tvs, etc. I know how tempting it can be to wake up and instantly get to work or just habitually scroll social media, but I invite you to treat that time as time to be intentional about self-care. You don’t have to wake up and run a 5K if that’s not your style! This screen-free time could look like self-lymphatic drainage massage (like gua sha), taking time to do your skin care routine, do a quick journaling practice, meditate, make your bed, or practice legs up the wall!
- Water before coffee – If you wake up and instantly reach for a coffee or two, wait! There are so many benefits to waiting to down your caffeine until you’ve had water. Coffee raises our cortisol levels, which can lead to anxiety and stress. Drinking water beforehand can help lower those cortisol levels and optimize your metabolism. Hydrating first will also help eliminate the dreaded caffeine crash, protect against digestion issues, and even protects your teeth from staining.
- Gratitude journal – Journaling is an incredibly powerful tool! Expressing gratitude in reflection can result in better sleep, lower stress and improved relationships. A gratitude journal forces ourselves to pay attention to the good things in life we might otherwise look past – and that can lead to a more healthy, positive mindset that starts to intentionally seek out the good around us. If you’ve never kept a gratitude journal and aren’t sure where to start, here’s a great guide to get you started!
- More time outside + sunshine – Remember how we talked about coffee spiking our cortisol levels (which are highest in the morning naturally anyway)? Great news! Spending time outdoors lowers cortisol levels, along with boosting vitamin D levels, it also lowers blood pressure, and boosts immunity. Even if you’re not the outdoorsy type, commit to sitting outside for 10 minutes a day (even in the cold) and just notice what’s around you. What do you see? Hear? Smell? Take it in and try again the next day. I promise your mindset will start to shift!
- Tongue Scraping – Oral health is oftentimes overlooked, when in reality it’s so important and directly related to overall health. One simple habit to add into your routine is tongue scraping. A tongue scraper is a small, metal or plastic tool that helps remove bacteria, food debris, and dead cells from your tongue. This practice reduces your risk of developing cavities and other gum diseases, and also aids your immune system and freshens your breath! Here’s something even cooler… tongue scraping can even help with digestion! The process of digesting your food begins in your mouth. The enzymes in your saliva help break down your food for easy digestion. Tongue scraping helps activate those enzymes for better digestion.
- Legs up the wall + stretch before bed – This doesn’t have to take a ton of time! I know it’s tempting to jump right into your warm bed and curl up under the covers, but it’s so worth it to dedicate 10-15 minutes to taking care of your mind, body, and spirit. Do a quick yoga flow with light stretching, and then relax and decompress with legs up the wall! Click here for a quick guide on how to perform legs up the wall. I also offer guided stretching routines through my workout and wellness app.
- Dry brushing + self lymphatic massage – Dry brushing is an incredible practice that is just like what it sounds like, using a dry brush on dry skin in long, even strokes. Dry brushing exfoliates dead skin, boosts blood circulation, and aids in lymphatic drainage. All blood carries lymph fluid, which filters through the lymph nodes. Dry brushing speeds up the rate of blood pumping, which helps get the lymph through the body, therefore removing toxins and pathogens more quickly! Self lymphatic massage is a gentle skin massage where the skin is gently stretched and released along lymph pathways. It helps move extra fluid into an area where the lymph nodes are working well, which aids with immunity. Not only are there health benefits, but the practice of setting aside that time to dedicate to showing your body some love will increase your self-love and care, too!
Do you practice any habits that are on this list? Which one off this list are you going to try first? I’d love to hear all about it!
You’ve got this!