FEEL GREAT! How To Go To Sleep Satisfied And Wake Up Determined.
- Jenny Make It Happen
- Mar 17, 2023
- 5 min read
Updated: Oct 3
The key to a happy and fulfilled life is to develop “Healthier Habits.” Although this may seem mundane, incorporating these five simple things into your daily routine can lead to a renewed sense of clarity, motivation, positivity, and improved well-being.
According to research, of the 20 percent of the population who actually set goals, roughly 70 percent fail to accomplish their goal-setting intentions. Despite the fact that many of these goals seem easily attainable, I know so many of you who struggle to get things done in business or in life. Instead of wallowing in frustration, successful people take the time to identify where they are falling short: what habitual patterns of behavior need to be challenged and changed to ensure achievement, prosperity, and contentment.
“What comes easy, won’t last. What lasts, won’t come easy.”
The good news is this: it can be done! I’ve helped many people do it, and I can help you as well. It’s always most effective, in fact, to rely on moral support or having an accountability partner to pull you along. Life has its immense challenges. I’ve learned that breaking things down into simple tasks, helps build momentum throughout your day. I’m often reminded of William McRaven, US Navy Admiral's epic speech, which relates that “If you want to change the world, start by making your bed. If you can’t do the little things right, you’ll never be able to do the big things right.”
The 5 W’s of HEALTHY HABITS: Wake, Water, Walk, Write, and Wind-down
Wake – Mindset
What you do when you first wake up sets the tone for your day. Too many of us reach straight for our phones. This has the effect of creating immediate mind clutter. Do not immediately reach for your phone. Take an extra 15 minutes, if necessary, before checking texts or social media. First of course, if no one is lying in it, get up and make your bed! Your daily morning mindset should begin by you writing down the 3-5 things you are most grateful for. Gratitude is a vital component of living happily. Next, “tell” yourself what kind of day you will have: awesome, productive, super fun, chill, and joyous are great examples. Don’t assume that your day is going to be hard, even though it looks difficult at first glance.
Tips: Write it down, even if it’s just an inspirational quote,
First Accomplishment: Drink a glass of water, then move your body. Hydration and exercise have been shown to positively impact mood. Be mindful in these early moments. Awareness builds calm, and calm brings clarity.
Walk – Recently, I’ve learned of the Japanese practice of shinrin-yoku or “forest bathing” which is basically walking in the presence of nature (trees). It has been scientifically proven to improve health, like a kind of “eco-therapy” for your soul. The idea is to ‘don’t exert’, move quietly to slow the nervous system, and add another layer of mindfulness to your day. Rain, shine, heat, or cold -regardless of the weather conditions, make it a habit. Below is a list of the physical, mental, and emotional benefits of walking for 15 minutes per day (which has been extremely helpful during the COVID-19 situation):
Improves mood
Aids weight loss
Tones your legs, glutes, and tummy
Helps decrease the onset of certain types of cancer
Increases levels of vitamin D
Improves heart health, which, in turn, can help prevent heart disease
Increases metabolic rate
Lowers the risk of diabetes
Can reduce back pain
Enhances sleep
Eases joint pain
Helps with regularity
Boosts the immune system
Promotes circulation
Tips: Invite a friend to walk with you
Water – 8, 8 oz glasses of water, or half your weight in ounces, is what research shows helps improve bodily function, although there is no universally agreed-upon quantity of water that must be consumed. Research also shows that adult humans are comprised of 60 percent water, with our blood being 90 percent water; however, 75 percent of Americans are chronically dehydrated.
Here are some of the reasons our body needs water from Medical News Today:
1. It lubricates the joints
2. It forms saliva and mucus
3. It delivers oxygen throughout the body
4. It boosts skin health and beauty
5. It cushions the brain, spinal cord, and other sensitive tissues
6. It regulates body temperature
7. The bowels need water to work properly
8. It flushes body waste
9. It helps maintain blood pressure
10. The airways need it
11. It makes minerals and nutrients accessible
12. It prevents kidney damage
13. It boosts performance during exercise
14. Weight loss
Check out the full article for the explanation of each benefit:
Tips: Set a reminder every two hours or use one of the Drink Water apps.
Write:
Journaling will help get thoughts on paper and out of your head. Before bed, instead of being busy on the phone, take a few minutes and jot down some notes about:
What you accomplished that day.
What you learned.
What made your heart happy.
What you want to accomplish tomorrow.
Wind Down:
Your body, as well as your mind, needs some recovery time in order for you to maintain a restful night’s sleep. The blue light emitted by screens on cell phones, computers, tablets, and televisions restrains the production of melatonin, the hormone that controls your sleep/wake cycle. In addition, late-night eating has a tendency to wake up your metabolism (“itchy leg syndrome”). If you can’t let go of a snack after dinner or before bed, then choose a healthy carb-free snack. Herbal tea or bone broth are great alternatives that may help both calm you and satisfy your cravings.
Tips: Schedule a nighttime alarm to let you know that it’s time to wind down, just as you would to wake up.
Doing these 5 simple things every day, and celebrating even your smallest accomplishments, will help build the confidence needed to create lasting habits. Once you recognize your own ability to create and manage effective change, you’ll be on the road to adding and developing the tools to eliminate those old, destructive patterns. Most importantly, don’t beat yourself up if you run out of time or slip up. Tomorrow is another day: just hit the reset button. However, remember this point: Failing to execute a daily habit once reduces the immediate effectiveness of retaining that habit by 5%. A two-day lapse is a 55% decline. Missing more than two days, and you can kiss that new habit goodbye. It can take an average of 66 days for a new behavior to become entrenched, so patience and consistency are key.
You've got this!
If you have already mastered these five simple habits, stay tuned for upcoming articles on mindset, awareness, and goal setting. Moving out of your comfort zone is challenging, yet it opens the door to many, many rewards.
If you have any questions, would like to arrange for a no-cost consultation, would like to learn more about building better habits, or have some specific goals in mind, email me at jenny@jennymakeithappen.com.
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