Creating Goals for Wellness
Here we are on the cusp of spring, well into the new year. What goals did you set for yourself this year?
I don’t know about you, but I’m not a big fan of New Year’s resolutions. I don’t make them anymore. They feel like lofty ideals— rules that we are bound to break. I do, however, start the year with specific goals. One of my goals for this year (well, every year, actually) is to stay as healthy as possible, to improve my energy levels and to feel mentally clear and focused. Having goals makes it easy to break down into actionable steps.
Specific things I can do to reach my goals this year are:
Get enough sleep (at least eight hours for me)
Eat well
Get some exercise each day(even if it’s just a short walk)
Spend time outdoors
Sleep is a tricky one because sometimes there are things beyond our control that make it difficult. But, if we prioritize sleep, treating it as a non-negotiable (outside of factors not within our control) then we are doing something very powerful to support one of the strongest pillars of our health. In order to aid a good night sleep I try to avoid caffeine after noon, eat dinner early, and avoid social media before bedtime. I also make sure I have all notifications on my phone turned off before bed.
One of the easiest ways for me to eat well is to plan ahead. I like to prepare meals with whole foods and fresh ingredients. Sometimes it’s easy to wing it with ingredients on hand. But I find that meal planning saves time and money and in general, makes it easier to eat nutritious meals. Each weekend I look at the calendar for the week ahead and plan. Some evenings we have meetings or sports events that make it hard to cook (and eat) a full meal. On these nights I try to have meals planned that are either pre-made or super simple. Leftovers and slow cookers are great! Completing the shopping and meal prep as much in advance as possible makes it easier to stay on track and eat healthier than when we are in a scramble and needing to throw something together at the last minute.
For me, a little bit of exercise every day is very important — both physically and mentally. An early morning walk—after coffee and before breakfast—allows me to get morning light on my face, get my body moving and breathe in fresh, crisp air. Even if it has to be a short walk, it’s a great way to set the tone of the day. Having a dog makes this a pretty easy routine.
Additional exercise routines can vary depending on your preferences and circumstances. I like to walk, trail run, and use an elliptical. Practicing yoga and riding my bike more regularly are goals I have for this year. I like to mix things up in terms of what I do, but in general I find that it’s easier to exercise if I do at least a little something every day. Squeeze it in where you can. Exercise is a great time to catch up on podcasts or get lost in an audiobook. It’s also a great way to get outside.
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No matter how much sleep we get, how well we eat and how strong we are, it’s inevitable that we will be exposed to germs and illness, especially if we have kids. We can do what we can to minimize exposure, but it’s virtually impossible to escape exposure to germs. Our greatest defense is to improve our own bodies resilience.
In addition to the all the things discussed above, I also like to incorporate as many herbs into my diet and daily routine as possible. The vitamins, minerals, antioxidants and adaptogens found in many herbs, spices, and mushrooms, strengthen our bodies’ immunity and improve our ability to handle the inevitable stressors of life.
Instead of waiting to get sick and treating sickness, my goal Is to be as strong as possible from the outset.
Through the creation of herbal seasonings, adaptogenic teas and herbal honeys, I’ve made it easy for myself (and for you) to incorporate herbs into our daily routine, to build up reserves and feel our best all year long!
Living in a way that supports our health does not need to be overwhelming or complicated. Keep things simple. One day and one achievable goal at a time…
I hope you will join me on this journey of wellness and resilience!
