How are you planning to improve yourself in 2019? What are your new years resolutions for the upcoming year? We have a few more days until we welcome 2019. Have you thought about your goals?
Whatever areas you decide to improve on, it involves habit changes. It takes discipline. Having the right motivation and tools will help you succeed. Let’s talk about how to make resolutions that actually work.
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Focus on these 5 areas of health
- Healthy eating
- Planning and Productivity
What are some simple things to improve your health?
Sleep is one of the important things people give up in order to make time for something else. In my experience as a Nurse Practioner, sleep is very important in one’s health. It can trigger a cascade of effects leading to health problems if too little sleep, or improvement in health functions.
Today’s busy lifestyles breeds sleep disorders as the new norm. There are a host of sleep problems ranging from trouble falling asleep to often-interrupted sleep to actual insomnia. Not to worry, there are a few simple remedies that can help. If you are able to sleep soundly, you will have increased motivation to work of further lifestyle changes.
The origin of sleep can be traced back to a small lobe called the pineal gland. As it follows the circadian rhythm, this gland secretes melatonin. Melatonin then helps calm the brain. It is ideal for melatonin to rise at nighttime or bedtime, and for cortisol to decrease.
The role of calm and soft lighting: the pineal gland secretes melatonin in response to darkness. Cortisol, on the other hand, gets lowered with low stress, less noise, and calm environment. This is the balance you should aim for as you wind down and get ready for bed.
This might be difficult if you are on devices that display full spectrum light, such as TVm, video games, checking email, etc. This light tells your brain to stay awake.
Research shows that 7-8 hours sleep is essential for optimal functioning. REM sleep is considered the restful state when our bodies and brain rejuvenate, begins at 5 hours of being asleep. You need to sleep soundly in order to wake up rested.
A few tips include:
- For starters, count backward from the time you wake up. That is what time you should be asleep.
- Then begin with going to be half an hour earlier than you normally do. Do this until you get your desired sleep time. You’d be surprised at how much mental clarity and rest you gain.
- Grab these self-care and sleep journals for you.
- Join the sleep challenge!
Healthy Eating Habits
The holidays make it hard to resist all those wonderful sweets and treats. Now is a good time for a detox or reset or even a challenge! Consider your goal. Are you eating healthy to primarily lose weight? Be toned? If it is too much of a change, you can start by incorporating small changes. Here are a few simple changes you can make:
- You can choose to reduce sugar intake
- add more fiber and protein to your diet
- start your day with a healthy breakfast
- Commit to staying hydrated. 8-10 glasses of water each day. Gift yourself a water bottle that will help you with this goal.
One easy way to improve is to add collagen to your coffee or morning smoothie. You may benefit from improved hair, skin, and nails, as well as increased intake of protein which will stave off hunger. This type of powdered collagen protein is unflavored and easy to add in anything. It is dissolvable in both hot or cold drinks. I add it to my morning coffee and find it keeps me full until it’s time for lunch.
The Benefits of Collagen Peptides and Marine Collagen
Among the benefits of collagen is its ability to improve skin moisture and help you have a nourished, glowing skin, strong nails, and healthy hair. A number of studies have shown that collagen peptides are digestible. Up to 90% of collagen peptides are digested and absorbed when orally ingested.
Your skin is not the only part of your body that can benefit from collagen. Your bones and joints also rely on collagen, making it an essential part of an active lifestyle. Studies also show that collagen peptide supplementation may reduce the risk of injury on muscle, tendons, and ligaments in athletes.
Eating healthy can also help your moods. If you are challenged with anxiety or depression, adding specific types of foods can benefit you. Grab this free mood tracker and food article to help you.
Related post: How to Eat for Better Moods. Find the benefits of collagen protein.
The recommended activity for people is 30 min a day. This means 30 minutes of increased activity, where you increase your heart rate, and unable to carry a conversation. Using a step counter, or activity tracker can help keep you accountable. There are a variety of trackers that can help you. A Fitbit is a good start. Something that can track your activity, steps or heart rate.
Please don’t overdo it. If you are just beginning, please start slow or consult your medical provider if you have any ailments or injuries you are recovering from. Doing something small is better than nothing. You can track your progress with this weekly activity tracker. You can increase as your body adjusts. The more frequent the activity, the more consistent you will be and the better the likelihood of you sticking to that routine.
Self-care is another one that is placed in the back burner. Do you notice you are more energized and are in a better mood if you are well rested? Think if rejuvenation. It is a magic word. Here are some self-care ideas for you.
Actually, allowing yourself to sleep, incorporating healthy eating habits and exercise in your daily life are all forms of self-care. There is nothing wrong with a little pampering though. I highly encourage it.
Some easy self-care tips:
- Go for a relaxing walk
- Have coffee with a friend
- spa time with friends
- Hot bath with lavender and Epsom salt
- Read your bible and meditate.
It is no secret that planning accordingly can be a time saver. Whether it is meal planning or time tracking. Having your day or week planned can be an efficient use of your time. Some effective tools you can use are:
- using the Pomodoro technique.
- Time batching
- Using a planner
- prepping things the night before (clothes, shoes, lunches, snacks)
One of the health benefits of planning is less stress. If you can find ways and tools to help you from rushing all over the place, enables you to be less stressed. You will be able to feel empowered and enjoy those special moments.
More free time for our loved ones is what one of our main goals. It is one of the important things in life to focus on. All we do in life leads to this. We work to provide for our kids. We eat healthily and exercise for longevity. You want to be around more and longer for your children. Gaining more free time is a side effect if efficiency. You have to find the best time that you are the most productive. For moms, it’s in the mornings when the kids are asleep and the house quiet. Sip on some collagen and protein infused coffee while you look at your planner and get some tasks done.
How to plan your new year’s resolutions. Getting a good yearly planner that is separated into months, weeks and days is one of the things you will need. Pick something that resonates with you. Choose something that is personal. On the first page, make a mini vision board. That way, you can have a visual reminder of how to make your resolutions work.
Tools you will need:
Start by making monthly goals. Then break them down into weeks and days. Do not be discouraged if you don’t accomplish everything. Counting your wins is a more positive way to look at things. The right planner can help your productivity immensely.