9 Simple Changes To Increase Wellness
Take charge of your life in 30 Days!
It’s been my experience that most people – myself included – often get overwhelmed when trying to make changes to their daily routines, even if they know those changes will be good for them. Perhaps it’s because we’ve forgotten how to delay gratification, or we’re more impatient, or there are just too many distractions and other things we feel are more worthy of our attention.
However, that doesn’t get us from here to there, and all of us WANT to change. What I think we all need to hear – so I’m telling you now – is that you are the only one who can make changes for yourself. You, and only you. So, what I’m going to describe to you in this article is a process that will allow you to find your own pace toward making Simple Daily Changes in your life that you can stick with.
For this basic Wellness program, I’ve included nine Simple Daily Changes that you can make over the course of thirty days. Please, do NOT try to add all of these changes into your routine at the same time, or it will turn out to be neither simple nor daily!
My suggestion – what’s worked for me – is to pick one change and work on it for two to three days, or until it starts to become a routine in your schedule, then add another one, until you’ve added them all. That way, the successes build and your interest and excitement about the program grows as well. That will help to keep you from feeling overwhelmed or over-scheduled, and will decrease the likelihood that you’ll get bored and just give up.
Another important note is that these nine changes work together and off of one another: the whole is more than just the sum of the combined changes. So, let’s get going! We’re off on our way!
Drink warm Lemon Water every morning
This is an easy change to get started with. Many cleansing diets call for warm water and lemon juice as a diuretic and an aid to synthesizing toxic materials into substances that can be flushed from your body.
Directions: Mix 8 ounces of warm water – almost but not quite hot, as you want to be able to drink it quickly – with the juice of 1/2 of a lemon.
Read more about the benefits of lemon juice in warm water.
Drink Cranberry Juice and Psyllium every morning
Here’s another easy change to make for balancing hormones and keeping yourself regular. Alone, cranberry juice and Psyllium husks are both beneficial, but not something you’d consume on a regular basis. Taken together, you get the dietary fiber you need along with all the benefits of cranberries.
Directions: Mix 1 ounce of 100% pure cranberry juice, 7 ounces of water and 1 teaspoon of Psyllium husks, followed by 8 ounces of water.
Read more about the benefits of Cranberry Juice and Psyllium.
Meditate once a day
Whatever you want to call it: meditation, relaxing, quiet time – the relaxation response that you create from these activities brings your system back into balance, deepens your breathing, reduces stress hormones, slows your heart rate, lowers your blood pressure, and relaxes your muscles.
Directions: Sit quietly in a comfortable position. Close your eyes. Relax and breathe through your nose. As you breathe out, say the word, “one”, silently to yourself. Breathe easily and naturally. Continue for 10 to 20 minutes.
Read more about a simple daily technique for meditation.
Get a reminder to meditate.
Do Interval Walking at least every other day
In Sweden, the term for Interval training is Fartlek – speed play. In this kind of training, interval length and speed are based on your own needs and perceptions as you exercise. Each workout is therefore based on how much energy you think you have that day.
Directions: The “speed play” method is the system of Interval training that I use. I go out even on days I don’t feel energetic and do what I can while not over-tiring myself.
Read more about interval walking.
Drink Green Tea at least once a day
Never mind the currently sketchy human research results from drinking Green Tea. Drinking a warm, calming beverage several times a day is clearly beneficial to your health and peace of mind. Add some Green Tea to that beverage, and you certainly aren’t going to harm yourself.
Directions: Make Green Tea. Drink it.
Read more about the benefits of green tea, as well as how to prepare it properly.
Get a reminder to drink green tea.
Swap your dinner and salad plates at every meal
Meal satisfaction is all about how you perceive the size of the meal, so change your perception: use smaller plates and bowls. Then reduce portion sizes so that the plates and bowls look full by filling them up with lots of vegetables, not carbohydrates or heavy dressings. Simple, huh? Remember, portion size is all in your mind!
Read more about a simple trick to reduce calories by swapping your dinner and salad plates.
Just Listen when someone is talking to you
Listening isn’t email, Twitter or texting, where you can only guess the tone through an emoticon provided by the other person. This is real life, where the most valuable gift you can give someone is your complete, undivided attention.
Directions: When the person you are listening to is done, ask a question based directly on what they just said, not what you had on your mind before they started talking.
Read more about how to just listen.
Get a reminder to just listen.
There’s scientific proof for gratitude being good for your health. Participants in a recent study were asked to write down three things that went well each day and their causes every night for one week. The result among participants was increased happiness and decreased depressive symptoms for six months after doing this exercise for just one week.
Read more about 40 things to be grateful for every day.
Get a reminder to be grateful.
Get enough sleep!
Most people have chronic sleep problems, and sleep deprivation is slowly ruining our health. So, why do we continue to harm ourselves? This has got to stop, people! A 1999 University of Chicago sleep deprivation study showed that restricting sleep to just 4 hours per night for a week brought healthy college students to the point that some had the glucose and insulin characteristics of diabetics, altered hormones, impaired metabolism, and simulated the effects of aging.
Read more about how sleep deprivation is ruining your health along with lots of suggestions on how to get a better night’s sleep.
Get a reminder to get enough sleep.
As I stated at the start of this article, please do NOT try making all these changes at once! Instead, add a new change every few days and, before you know it, your overall Wellness will start to increase!
If you’ve started on this basic Wellness program, but did too much too fast, or life just got in the way, then dial the process back several steps until you find a combination of changes which you feel you can sustain. The most important thing is to not give up on the changes! Keep going! You can do it! Little changes daily add up to big results!
This article includes all of the changes in the basic Wellness Program. Clicking the button below will take you to a page where you can view and add the entire program to your calendar.