Wellness Tips & Habits to Break

When people look to alter their lives, many times they will engage in crazy challenges or diets. For example, challenges like the 75 hard may work for some, but most either fail or learn nothing from the experience once it’s over. If you need an easy way to create a lasting change, you should implement small habits into your day-to-day life to see growth. Remember: how you spend your days is how you spend your life. Here are some of my tips that enhanced my health, both physically and mentally, and made my day-to-day life more manageable and enjoyable.

Practice Mindfulness

An important part of maintaining wellness is listening to the signals from your body. This is crucial for understanding what your body is asking for and what you need to change. I’ve developed and been practicing the skill of mindfulness, which helps identify and respond to the signals your body sends. Mindfulness involves being fully present in the moment, observing your thoughts and feelings without judgment.

Recognizing stressors is a focal point of maintaining wellness. This involves being mindful about what  stressors exist in your surrounding environment in order to control, moderate or remove it entirely. We can’t control everything, but we can certainly rearrange our circumstances. I personally follow ACT:

A- Accept your internal experience in the present moment

C- Choose a valued direction

T- Take action in that direction

Acceptance is acknowledging that the current circumstances are taking place without resistance to the issue, many times pretending it doesn’t even exist. We don’t need to like or necessarily understand the situation but we have to embrace that it is our reality. Clarifying your values helps you align your actions with what truly matters to you. Once you’ve identified your values, commit to a direction that reflects those values. Then, take committed action by actively engaging in behaviors that move you toward your chosen direction, fostering personal growth and fulfillment.

Balanced Nutrition & Regular Movement

Nutrition plays a big part in determining your energy levels and overall well-being. It is very difficult to be on top of nutrition at college, especially if you don’t have a kitchen. However, it’s important to consume an adequate amount of protein as well as enough fruits and veggies with meals, also allowing yourself to indulge in occasional treats or comfort foods. I’m a big fan of the 80/20 rule, where 80% of the time you prioritize healthy and nutritious food choices, and the remaining 20% allows for flexibility and indulgence. Embracing the 80/20 rule has been a game-changer for me in maintaining a balanced approach to nutrition. It not only provides the structure needed for a healthy diet, but also allows the freedom to enjoy occasional treats and to go out without guilt. Finding the right balance that works for you is key to navigating the challenges of maintaining a healthy diet in such circumstances. When my days are super busy, I’ll prep meals as much as I can to ensure I have a nutritious meal to come home to instead of constantly snacking and binging out of hunger.

Finding the time to implement a workout into your day will improve your physical health and mental health, giving you more energy in other areas of your life. I’ve taken up running which has significantly impacted my mental health and is my strategy in clearing my mind and taking a break for myself. I also do a lot of yoga, which spiritually impacts me and allows me to stay grounded and relaxed in my stressful and packed weeks. Engaging in multiple types of enjoyable workouts brings a consistent variety to my workout routine and has made exercising something I look forward to. This not only adds excitement to my fitness routine but also prevents it from feeling too repetitive, and preventing my workouts from getting boring. 

Movement is a unique experience for everyone, and it annoys me when people judge others and their workout routines. Each person has their way of navigating movement, and it’s crucial to not lose sight of what feels right for you. And remember to make it fun!!

Time For Yourself

Carving out time for yourself is essential in wellness. Take a break from the constant interactions and socializing you do. Dealing with people daily can be unintentionally exhausting and draining. Find a practice or a hobby you can incorporate into your daily or weekly routine to carve out time to be alone. This will foster a sense of personal time and rejuvenation, allowing you to recharge, gain perspective, and develop a deeper connection with yourself.

Currently, I’m  emphasizing  my sleep to establish a healthier schedule. By making a conscious effort to get to bed earlier, I allow myself the luxury of waking up earlier and having at least an hour in the morning for a calm start to my day. This adjustment broke my cycle of feeling constantly groggy and exhausted, allowing for a dedicated time for a morning routine. Now, I have the space to collect myself, prepare for the day ahead, and avoid the constant rush, improving my composure, put-together appearance, and mindset throughout the day. By waking up earlier, you have more of the day to be productive and conquer all your tasks, reducing procrastination and stress. (A tip for after waking up, stay off your phone!!)  

My non-negotiables when it comes to sleep:

• No caffeine after 1 pm, aim for no food 1-2 hours before bed
• Keep the room cold and dark, allowing for a peaceful setting
• Refrain from doing homework or any work-related activities in bed. It’s crucial to separate the space for sleep from the spaces associated with work to enhance relaxation and improve sleep.
• Limit screen use before! I often use night shift settings on screens and invested in blue light glasses to mitigate the impact of screen time on my sleep quality.

Setting Boundaries

Oftentimes we feel like we have to do things out of obligation or out of fear of hurting someone else’s feelings. Your well-being needs to set clear boundaries and stick to them, regardless of how others may feel about it. By embracing the power of a sincere ‘no,’ you not only honor your own needs and values but also contribute to fostering healthier and more transparent relationships.

Fear Of Embarrassment 

It is a shame how much we want to accomplish, how many new things we want to try or wear and don’t because of what other people might think. The desire to achieve, try out new things, or express ourselves through our choices often takes a back seat because of a concern of what others might think.

I often remember an old quote  “Those who mind don’t matter, and those who matter don’t mind.” A perfect example of this was launching Statement Piece. When I came up with the idea it sounded fun and interesting. It was an opportunity to see how I could incorporate different aspects of my creativity and what I’ve learned into this platform. My first instinct before launching was to ask everyone around me if the idea was stupid. But, no matter the response, I knew it was a great opportunity that I was determined to pursue. Launching the website became a testament to prioritizing my vision and passion over the opinions of others. This was about exploring my creativity and learning, and I was determined to take it on, regardless of external judgment. 

So, who cares? If it makes you happy go ahead and do it, more times than not, everyone is worrying about their own lives at the end of the day. Embracing this mindset liberates you from unnecessary worries about external opinions, allowing you to focus on what truly brings meaning and contentment to your life.

Needing Feedback and Validation

Piggybacking on the conversation of fearing embarrassment, we humans let our sensitivity and natural desire for popularity and acceptance consume us. We need to be able to accept criticism to develop and become the best versions of ourselves, without taking it personally. It’s about separating the feedback we receive from a personal attack, recognizing that constructive criticism is not a reflection of our worth, but an opportunity to refine our skills and perspectives. We need to not only accept this feedback but apply it to facilitate growth.

Feedback is not the same as validation, while validation satisfies our want for approval and belonging, feedback serves as a compass for improvement. The ability to distinguish between the two allows us to navigate our journey with a clearer sense of purpose. Constantly seeking external validation can negatively impact our well-being. When our self-worth becomes dependent on the approval of others, we surrender our autonomy and risk losing sight of our self-worth, creating a fragile sense of self, subject to the opinions of others.

Creating Rituals

Implementing rituals or good habits into your routine can significantly improve your day. This can be taking walks, reading, and meditation which provides for continuous learning and intellectual stimulation. By creating these rituals, you have something positive to look forward to and improve your productivity. Establishing rituals gives you a sense of control over your day. Even in the face of unpredictable events, having set routines provides a comforting structure, reducing feelings of being overwhelmed. Shared rituals, whether it’s a weekly dinner with family or a regular catch-up with friends, contribute to building and maintaining meaningful relationships. These shared experiences strengthen connections and provide an important support system.

Being consistent is not easy and it is something that I am currently working on. It takes practice and commitment. The key is to approach it with a mindset of progress, recognizing that every small step forward is a victory in itself.

Social Media Awareness

We all know social media is fake. What we don’t know is that it is designed for engagement and addiction, constantly having us check for rewards such as likes or comments on a post, messages from friends, or interesting content that will “improve your day.” We don’t realize it, but the constant connectivity fosters a fear of missing out (FOMO), compelling us to check our feeds regularly to stay in the loop. This cycle not only consumes our time but also subtly shapes our thoughts, emotions, and even self-esteem.

It is so easy to scroll and see depressing or negative posts and automatically affiliate yourself with that emotion because that is what you are presenting to yourself and your emotional spirit. Did you feel depressed or any sort of sadness before you picked up your phone and opened Instagram or TikTok? Or did a specific post infiltrate emotions that never existed in the first place, negatively impacting your thoughts and emotions? We must recognize the powerful influence social media can have on our emotions and mental well-being. The content we encounter on platforms like Instagram or TikTok can shape our moods and perceptions, often without us consciously realizing it. You manifest what you surround yourself with, so make sure the energy around you does not negatively impact you. 

By implementing some of these small habits, you can improve your overall well-being and create positive, lasting changes in your life!