Strategies for Health
Small behaviors repeated often create new networks that become programmed into the brain. Once the brain is programmed, these behaviors become habits that continue without us having to remind ourselves or exert effort. Look over the following list of strategies and select a strategy or action steps you think you might develop into a habit. Select strategies that only take a few minutes each day. Look until you find something appealing or develop your own idea of a behavior you want to practice. It will help if you write down the strategies you want to practice to help establish your intentions.
Strategies to Improve Health:
1. Exercise
Regular physical exercise significantly boosts mental health by reducing anxiety, depression, and stress. It releases endorphins, enhances mood, and improves cognitive function. Consistent physical activity fosters resilience and promotes better sleep, improving overall emotional well-being and contributing to a healthier mindset.
Action Steps:
Set a timer for movement.
Do exercises while watching TV.
Walk around the neighborhood every day when you get home from work
Take a quick walk around the office several times a day.
Pair a new behavior with behavior you already do every day; for example, Do five pushups before you leave the office every day; when you get home every day, stretch and touch your toes; after you brush your teeth, do five squats.
Go to the gym three times this week
Opt for stairs instead of elevators or escalators whenever possible.
Instead of driving for short errands, consider walking or biking.
Use a timer or app to remind you to stand up and stretch or walk for a few minutes every hour.
Do exercises like squats, lunges, or yoga poses while watching TV.
Hold meetings while walking instead of sitting in a conference room if possible.
Choose parking spots that are farther from your destination to increase walking distance.
If you work at a desk, consider using a standing desk or alternating between sitting and standing.
Participate in a local exercise class or group activity that interests you, making it a social event.
Put on your favorite music and dance for a few minutes to increase your heart rate. Turn chores into a workout by doing them vigorously, like vacuuming or gardening.
Tips to Help Exercise:
Think about all the ways you can move. Are there certain hobbies like walking, hiking, swimming, biking, canoeing, exercise classes, weight lifting, dancing, fencing, ice skating, soccer, volleyball, etc that you enjoy or think you might like?
If you are not easily motivated, make a “buy-in” game where you agree not to do something you enjoy until you have completed your exercise/movement for the day and stick to your agreement.
Play music to help motivate you or sing yourself as you move
Get consistent movement for at least thirty minutes several times a week.
If you cannot leave your home, consider planning your tasks at the furthest distance apart.
When planning activities for the day, consider the best time to maximize movement.
2. Nutrition
Appropriate nutrition is vital for health and wellness, providing the body with essential nutrients, vitamins, and minerals. A balanced diet supports immune function, energy levels, and cognitive performance. It helps maintain a healthy weight, reduces the risk of chronic diseases, and promotes overall physical and mental well-being for a fulfilling life.
Action Steps:
Add one fruit or vegetable to your grocery list
Go to the produce aisle of the grocery store first
Have a cup of green Tea
Eat a handful of blueberries every day
Incorporate different fruits, vegetables, whole grains, proteins, and healthy fats into your diet to ensure a wide range of nutrients.
Drink plenty of water throughout the day. Aim for at least 8 cups, and adjust based on your activity level and climate.
Opt for whole grains over refined grains. Foods like brown rice, quinoa, oats, and whole wheat bread are more nutritious.
Reduce your intake of processed and packaged foods, which often contain added sugars, unhealthy fats, and preservatives.
Fill half your plate with fruits and vegetables at each meal. They are rich in vitamins, minerals, and fiber.
Avoid fast (processed) food whenever possible.
Be mindful of portion sizes to avoid overeating.
Use smaller plates and bowls to help manage portions.
Prepare your meals in advance to make healthier choices easier. This can help you avoid last-minute unhealthy options.
Learn more about how the foods you eat a lot influence how you feel. Fruits, veggies, whole grains, and beans are all good for you, but they are more challenging to digest. For example, vegetables like cabbage, Brussels sprouts, and broccoli all contain a carb that your body can't break down until it reaches your colon, where bacteria break it down and release gas that can make you feel bloated.
Familiarize yourself with nutrition labels to make informed choices. Look for lower sodium, sugars, and trans fats.
Choose healthier snack options like fruits, nuts, yogurt, or hummus instead of chips or sweets.
Reduce consumption of sugary beverages like soda and fruit juices. Opt for water, herbal teas, or sparkling water instead.
3. Mindful Eating Practices
Mindful eating practices promote healthier relationships with food by fostering awareness of hunger and satiety cues. They encourage slower eating, enhancing enjoyment and digestion. These practices can reduce overeating, improve nutrient choices, and decrease emotional eating, ultimately leading to better physical health and a more balanced, satisfying eating experience.
If you consume food or fluid very quickly, you may gulp down extra air every time you swallow, and you may also overeat. Both contribute to bloating. One way to help prevent this is to practice mindful eating. That means you focus on your food rather than your phone, TV, or another distraction. Some ways to eat mindfully include:
Action Steps for Mindful Eating:
Chew your food 20 - 30 times per bite.
Eat in a screen-free zone — no smartphone, computer, or TV, preferably at a table together.
Put an appropriate amount on your plate rather than eating from a container or serving dish.
Eat sitting down.
Make your meal last at least 20 minutes.
Eat with chopsticks or your non-dominant hand to help you slow down.
Designate a specific eating area free from distractions like TV or phones. A calm, clutter-free space can encourage focus on the meal.
Use smaller plates and bowls to help control portion sizes. This can prevent overeating while still allowing you to enjoy various foods.
Encourage taking smaller bites and chewing thoroughly. Setting a timer for mealtime (e.g., 20-30 minutes) can help pace the eating experience
Before eating, take a moment to observe the food's colors, textures, and aromas. Engaging the senses can enhance appreciation and lead to a more satisfying eating experience
Keep a diary of what you eat, noting feelings and hunger levels. This can increase awareness of eating patterns and emotional connections to food
Before meals, take a moment to express gratitude for the food and those involved in its journey to the table. This can foster a positive mindset toward eating
: Promote the idea of mindful snacking by choosing healthy snacks and savoring each bite rather than eating mindlessly
Before a meal, take a moment to set an intention for how to eat mindfully. This could include focusing on savoring flavors or being aware of hunger cues
Teach simple mindfulness techniques, such as deep breathing or a short meditation, before meals to help center the mind and create a space for mindful eating
Promote sharing meals with others and engaging in conversations about the food, its origins, and its preparation. This can enhance the overall experience and foster connection.
4. Sleep:
Sleep is your brain’s superpower, it is how you recharge your batteries
Preparing for sleep During the Day:
Action Steps:
After you get up each morning, go to a window and take in sunlight to help you wake up and stimulate cortisol release
Go outside during the day to take in natural sunlight as much as possible
After 3 p.m. drink water instead of caffeine drinks
Practice stress reduction skills daily, keeping cortisol/adrenaline levels lower during the day so these hormones, which are associated with arousal, will be lower when you go to bed. It is hard to sleep when you have a high stress/arousal level.
Take a moment to reflect on what you are grateful for during the day. This can shift your focus to the present and enhance your overall well-being, helping you maintain a state of calm.
A meditation practice during the day helps you learn to notice thoughts and let them go without getting caught up in them. sound machine like rain or white noise
Mechanics of Sleep Environment:
Turn the temperature down to 69 one hour before bedtime.
Establish a consistent time to go to bed, wake up every day, and try to stick to your routine even on the weekend or on Holidays. .
In the last hour before bedtime, turn the lights down. Darkness makes you feel sleepy and releases melatonin, which triggers your brain to sleep.
Have a period of quiet time with low stimulation before going to sleep.
Stop all electronics 1 or 2 hrs. before bedtime.
Start your bedtime ritual by around 8 p.m., (or about two hours before you want to go to sleep). Try to establish consistent patterns by going to bed and waking at the same time to train your body for sleep regularity.
Use a sound machine like rain or white noise
Using a mask helps reduce light is comforting to many people
Have a stand alone alarm clock rather than using your cell, computer or tablet.
Establish a consistent routine, particularly in the hours before bed.
Give yourself at least 2 hours after eating to rest and digest food before bedtime.
Alcohol is very disruptive to restorative sleep, if you drink be aware that you will pay a price.
Keep a journal by your bed, if you think of something you want to remember or do later, write it down, and let it go.
Before you go to sleep, journal about the day, something you are grateful for or three good things that happened during the day. Focus and savor these things as you drift into sleep.
After going to bed try to read a book (not a screen) if you are not sleepy
Reduce distractions by turning off notifications on your devices, creating a clutter-free bedroom, and establishing a specific time after which you will no longer check emails, phone or social media.
Managing Thoughts that Disrupt Sleep:
Let go of stressful events of the day. Concentrate on your intention to sleep, and hold your focus on how it feels to lie down and relax your body.
Don’t get upset with yourself if you cannot sleep because you are thinking too much; this increases stress hormones and further interferes with sleep.
Focus on one task at a time instead of trying to do multiple things simultaneously. If you are trying to go to sleep, focus on sleep and bring yourself back to this intention when your mind wanders away to anything else
Take a few deep breaths when you feel distracted from your intention to sleep. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. A long exhale can lower heart rate and help ground you in the present.
To calm your system you might go on a mental walk. Think about a walk that you regularly take and take an imaginary walk in high fidelity and in great detail, enjoying all the sights ,sounds, and sensory data you can recall.
When you notice a thought pattern is causing you to be highly stressed, say I will worry or think about this tomorrow or later, not now, and let the thought go.
If you have difficulty getting to sleep and are bothered by complex thoughts, be aware that you are having difficulty, but tell yourself you are fine, you will get through the next day, and try to let negative thoughts pass. Some people do fine on a few hours per night.
Be kind to yourself and practice self-compassion when you have difficulty getting to sleep; say to yourself this is normal and everyone has a difficult time occasionally, and let negative thoughts pass like clouds in the sky.
Anchoring Your Attention to Presence in Bed and Your Intention to Sleep:
If you are lying in bed for hours and cannot sleep, tell yourself, tonight is not my night. It’s not the worst thing in the world and instead of trying to sleep I’m going to rest for one hour and enjoy.
You might try naming three things in the room: maintaining deep and focused attention on the items and relating them to your intention of focusing on the sleep environment. Name the three things repeatedly and try to keep focused on them as you drift into sleep
If you can’t sleep after about 30 minutes “walk it out” get up and move so that you do not associate the bedroom with lying awake and thinking .
Remove clock faces when you’re having trouble at three in the morning do not want to see a clock face telling you how long you have been laying awake
Tap your index finger gently on your bed to help anchor attention in the present moment.
Focus your attention on comfortable feelings in your body, how good the bed feels, the fan or the sound machine.
Use your senses to connect with your surroundings. Notice what you can see, hear, smell, touch, and taste.
Tap your index finger gently on your bed to help anchor attention in the present moment.
Count your breaths from 1 - 4, then start counting blocks of four breaths again. Some people try to visualize/count numbers
Practice mindfulness to enhance your awareness of the present. Focus on your breath, bodily sensations, and allow thoughts to arise and go without judgment, imagine they are like waves on the ocean or clouds in the sky.
Bedtime Habits to Avoid:
Avoid caffeine coffee, tea, chocolate, and energy drinks in the hours leading up to bedtime.
Refrain from eating large or spicy meals close to bedtime, as they can cause discomfort and indigestion.
Avoid alcohol. While it might make you feel drowsy initially, alcohol will disrupt your sleep cycle later in the night.
Limit exposure to screens (phones, tablets, TVs) before bed as the blue light can interfere with melatonin production. Blue light tricks the brain into thinking it’s still daytime.
Avoid vigorous workouts right before bed, as they can increase adrenaline and make it harder to fall asleep.
Stay away from activities that increase stress or anxiety, such as work-related tasks or intense discussions.
If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day.
Limit drinking fluids right before bed to reduce the chances of waking up for bathroom trips during the night.
Avoid over-the-counter sleep medications without consulting a healthcare professional.
Try to avoid irregular sleeping patterns; going to bed and waking up at the same time every day is essential
Additional Resources:
Practice Non-Sleep Deep Rest (NSDR) Protocols. Andrew Huberman, The Huberman Lab.
Sleeplessness is often caused by internal self-talk, a kind of mental chatter, which can interfere with relaxing your body. Click on the link to visit the section on managing unhelpful thoughts.
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5. Breath Awareness
Action Steps for Breath Awareness:
Set aside a few minutes each day to focus solely on your breath. Notice the rhythm, depth, and sensations as you inhale and exhale.
Practice specific breathing techniques, such as diaphragmatic or box breathing, to enhance your awareness and control over your breath.
Incorporate meditation into your routine, focusing on your breath as an anchor. This helps you cultivate a deeper connection to your breathing.
Perform a body scan meditation, paying attention to how your breath affects different parts of your body and noticing any tension or relaxation as you concentrate on various body parts.
Count as you breathe to maintain focus. For example, inhale for a count of four, hold for four, exhale for four, and repeat (box breathing).
Go for walks in nature and pay attention to your breath as you move. Notice how your breath changes with your pace and environment.
Engage in yoga, which often emphasizes breath awareness (pranayama). This can help integrate breath with movement and mindfulness.
In your journal, reflect on your breathing patterns and note how certain situations affect your breathing and awareness.
Use daily reminders to pause and check in with your breath, bringing your awareness back to it regularly.
Listen to guided breathing or mindfulness sessions available through apps or online platforms to help deepen your practice.
Inhale for a count of four, hold for two, and exhale for six. This simple technique can help focus attention on the breath while providing a rhythm to follow. Find the pattern that works best for you.
Fill a clear jar with water and glitter. As the glitter swirls, breathe in, and as the glitter settles, take a long exhale. This visual representation can help connect breath with calming visuals, such as focusing solely on your breath for a few minutes each day. Notice the rhythm, depth, and sensations as you inhale and exhale.
Notice how many breaths you take per minute and try to bring your breathing rate down to 5 or 6 BPM..
Assign colors to different aspects of breathing (e.g., blue for inhalation, red for exhalation). As you breathe, visualize the colors flowing in and out.
Choose a physical anchor, such as placing your hand on your heart or belly. This tactile connection can help you remain aware of your breath as you practice mindfulness.
Create simple mantras or chants incorporating breath awareness, such as “Inhale peace, exhale stress.” Reciting these can help connect breathing with intention and mindfulness
Combine breath awareness with light movement, such as yoga or tai chi. Focusing on the breath during these movements can deepen awareness and promote relaxation.
Pair individuals with a “breath buddy” for accountability. They can check in with each other daily, sharing their breath awareness experiences and encouraging each other to practice.
Encourage individuals to practice breath awareness outdoors. Connecting with nature while focusing on your breath can enhance the experience and promote a sense of calm.
Practice fun breathing exercises, such as pretending to blow out candles on a cake or gently blowing feathers in the air. These playful activities can make breath awareness enjoyable and engaging for all ages.
6. Yoga and Mindfulness Exercises
Yoga offers many benefits beyond the obvious benefits of stretching and keeping the body in tune. It emphasizes breathing techniques that stimulate the parasympathetic nervous system and calm and center the mind. Yoga also helps mental health by reducing anxiety and depression.
Strength training makes your muscles stronger and more prominent, but no evidence exists that this helps the brain. Yoga has been shown to increase new connections between brain cells, changing the structure and function of the brain to improve learning and memory Yoga strengthens the parts of the brain that play a key role in memory, attention, awareness, thought, and language It can be thought of as weightlifting for the brain.
Studies using MRI scans and other brain imaging technology have shown that people who regularly practice yoga show improvement in information processing, learning, and memory compared with nonpractitioners Also, older practitioners show less brain shrinkage, suggesting that yoga may counteract age-related declines in memory and cognitive skills.
Action Steps for Yoga:
1. Set a Routine: Designate specific times each week for yoga practice to build consistency.
2. Create a Comfortable Space: Find a quiet, clutter-free area with enough room to move freely.
3.Start with Basics: Begin with simple poses and gradually increase complexity as confidence grows.
4. Use Online Resources: Follow guided yoga videos or apps to learn new techniques and routines.
5. Focus on Breath: Incorporate deep breathing to enhance relaxation and mindfulness during practice.
6. Listen to Your Body: Pay attention to how your body feels and modify poses as needed to prevent injury.
7. Practice Mindfulness: Stay present in the moment, focusing on movements and sensations rather than distractions
7. Mindful Movements:
Mindful walking enhances mental health by promoting relaxation and reducing stress. It encourages individuals to connect with their surroundings, fostering a sense of presence and awareness. This practice helps clear the mind, improves mood, and can alleviate symptoms of anxiety and depression, ultimately contributing to overall emotional well-being.
Action Steps for Mindful Walking:
Incorporating these strategies can enhance the practice of yoga and mindful walking, leading to greater relaxation and mindfulness.
1.Choose a Peaceful Location: Select a quiet park or natural setting to minimize distractions.
2.Set an Intention: Before starting, decide on a specific intention for your walk, such as gratitude or awareness.
3. Walk Slowly: Take slow, deliberate steps to fully engage with the experience of walking.
4. Focus on Sensations: Pay attention to the feeling of your feet on the ground, the rhythm of your breath, and your surroundings.
5. Limit Distractions: Leave your phone behind or switch it to silent mode to fully immerse yourself in the moment.
6.Engage Your Senses: Notice the sights, sounds, and smells around you to deepen your connection with the environment.
7. Reflect Afterwards: Take a moment after your walk to reflect on your experience and how it made you feel