When we go to Panera Bread, I gravitate toward the ‘You Pick 2’ menu. Sometimes it’s the Greek or Fuji Apple salad with a bowl of French Onion soup and sometimes it’s a half of grilled cheese with chicken noodle soup. I like options and variety.
Similarly, I like the variety of focusing on twelve different healthy habits versus one overwhelming New Year’s resolution. I find this method keeps me engaged throughout the year and offers more benefits.
There are lots of healthy habits to pick from. You can either add a healthy habit or subtract an unhealthy one. Your habits can be related to nutrition, activity, or mental well being.
Nutrition Intention Options
Add
Subtract
- increase fruit or vegetables during meal planning and prep
- practice intuitive eating or intermittent fasting
- increase ounces of water
- observe benefits from drinking warm lemon water and/or raw unfiltered apple cider vinegar every morning
- sip cup of organic green tea
- enjoy regular family dinners
- try a 1-3 day juice cleanse
- purge junk food at home
- eliminate eating after dinner
- drinking soda, alcohol, or multiple cups of coffee
- eating in front of television or at your desk
- consuming fried foods or added sugar
Activity Intention Options
Add
Subtract
- increase music, dancing and/or singing (I’m loving this personal karaoke mic!)
- floss regularly
- increase sleep time
- increase pedometer steps
- explore sex and personal intimacy
- workout with weights
- enjoy nature
- keep a food journal
- visit or schedule all your wellness checkups
- reduce screen time
- eliminate smoking
Mental Well Being Options
Add
Subtract
- incorporate prayer and/or spiritual devotion
- explore CBD oil and/or daily supplements
- recite a daily mantra or affirmation aloud
- use tapping therapy to calm anxiety
- diffuse or apply essential oils
- writing or journaling
- apply yoga or meditation
- incorporate reading or podcast time
- connect with friends & family and other caregivers
- set boundaries and ask for help
- enjoy brain games or puzzles
- eliminate yelling or cussing at others
- decrease watching of news and negative social media
- purge drawers, closets, and digital files
- avoid biting your nails
- instead of apologizing unnecessarily say ‘thank you’
Financial Self-Care Options
Add
Subtract
- Gather all important documents
- buy from local or small businesses
- Pay cash for everything
- Create a budget and track to it
- Save using app like Acorns or invest using app like Robinhood
- Buy nothing on impulse
- ordering take-out or dining out at restaurants
Other Self-Care Options
Add
Subtract
- recycle at home
- adhere to a skin care routine
- complete a course (watch for the first HHC digital course launching this month: ‘6 Steps to Infuse Self-care into Your Caregiving Life’)
- Using single use plastic like straws and water bottles
- working unpaid overtime
Take Action
- Pick your 12 healthy intentions for the year. Write down the months of the year and next to each month, state your healthy intention. You may want to quantify number of days per week or month or limit something to a certain number of occurrences. Consider listing these out on the back of your 22 for 2022 list.
- Share your monthly self-care intention with an accountability partner.
- Ditch the ‘all or nothing mentality’. Life happens and give yourself some grace. If you find you derail one day in the month, just jump back on track the next day.
- Bonus! You may find one of these monthly intentions develops into a long-term healthy habit.
