Strategies for Health

The idea behind TEACH is to identify tiny, easy, attractive behaviors in each major area and to gradually build on the behaviors that are most helpful to you. We offer a variety of strategies to help you generate ideas. At the beginning of every day, look over our suggestions until you find something that is appealing or until you have an idea of a small behavior you want to practice that day.

1. Exercise

  • Set a timer for movement

  • Do exercises while watching TV

  • Walk around the neighborhood every day when you get home from work

  • Walk around the office three times every hour

  • Do five pushups before you leave the office every day, stretch and touch your toes after you brush your teeth

  • 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 while watching TV, such as squats, lunges, or yoga poses.

  • If possible, hold meetings while walking instead of sitting in a conference room.

  • 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 get your heart rate up. 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 can’t do something you enjoy until you have gotten in 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,

  • What time of day works best for you?

2. Nutrition

  • 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.

  • Aim to fill half your plate with fruits and vegetables at each meal. They are rich in vitamins, minerals, and fiber.

  • 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.

  • 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. Sleep

  • Use a sound machine like rain or white noise

  • After you get up each morning, go to a window and take in sunlight to help you wake up

  • 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 they will be lower when you go to bed. It is hard to go to sleep when you are tired/stressed

  • A meditation practice during the day helps you learn how to notice thoughts and let them go without getting caught up in them.

  • Turn the temperature down to 69 one hour before bedtime.

  • Have a period of quiet time before going to bed

  • Stop all electronics 1 or 2 hrs. before bedtime

  • Start your bedtime ritual by 8 p.m.

  • Establish a consistent routine, particularly in the evening

  • Try not to review stressful events of the day. Concentrate on your intention of going to sleep and how good it feels to lie down and rest.

  • Try not to get upset with yourself if you cannot sleep because you are thinking too much; this increases stress hormones and further interferes with sleep.

  • Keep a journal next to your bed. Before you sleep, write down something about the day you are grateful for or three good things that happened during the day. Savor these things as you drift into sleep.

  • You can also use the journal if you think of something you want to remember or do later, write it down, and let it go.

  • 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 when your mind wanders.

  • When you feel distracted, take a few deep breaths. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. This can help ground you in the present.

  • 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 the thoughts pass. Some people do fine on as few as four hours per night. Your body will tell you when you are getting enough sleep.

  • After going to bed read a book 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 or social media.

  • Be kind to yourself and practice self-compassion when you have difficulty getting to sleep; tell yourself this is normal and everyone has a difficult time occasionally, and let these thoughts pass like clouds in the sky.

  • Take a moment each day to reflect on what you are grateful for. This can shift your focus to the present and enhance your overall well-being.

  • Give yourself at least 2 hours after eating to rest and digest food before bedtime.

Try these anchors to hold your attention present in the bedroom:

  • If you are lying in bed and cannot sleep, you might name 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. Repeat the same three things

  • several times to keep focused as you drift into sleep

  • Tap your index finger gently on your bed to help anchor attention in the present

  • moment.

  • your attention on comfortable feelings in your body, how good the bed feels, or the sound machine.

  • Use your senses to connect with your surroundings. Notice what you can see, hear, smell, touch, and taste

  • 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

  • Breathe, bodily sensations, and allow thoughts to arise without judgment.

  • Practice Non-Sleep Deep Rest (NSDR) Protocols. Andrew Huberman The Huberman Lab

(Note) 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 helping with unhelpful thoughts.

4. 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 breathing 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.

  • Count your breaths to maintain focus. For example, inhale for a count of four, hold for four, exhale for four, and repeat.

  • 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.

  • Keep a journal to reflect on your breathing patterns and experiences. Note how certain situations affect your breath and awareness.

  • Use reminders throughout the day 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.