New Years is all about a fresh start. It’s a chance to kick your bad habits and add some spice into stagnant daily routines. The problem is that some resolutions take a lot of effort, time or money. A diet overhaul? Quite energy-intensive. A gym membership? Likely expensive and comes with a significant time commitment.
To set ourselves up for success, we need to focus on small and attainable wins that build momentum upon each other. This is why our 2024 tips for you are focused on being simple and cost-free! Still, they all have solid evidence to show that they can benefit your overall mental and physical health. Find a few that resonate with you and get your year on the right track:
Acts of Kindness: we all feel better when we help others, and it doesn’t have to be an offering like volunteering at a soup kitchen or donating to a worthy cause. Try just opening the door for a stranger, offering a colleague a compliment or shovelling your neighbour’s sidewalk (or driveway, if you’re feeling extra energetic).
Thoughts of Gratitude: Consider starting a bedtime routine or ealry morning routine where you simply identify 2 things from your life that you are grateful for. These can be big or small: having a coffee with a friend, having a roof over your head and a bed to sleep in or being physically capable to walk around a grocery store. Continually focusing on the positives in your life helps to “train” your brain and avoid negative thought patterns.
Get Outside: The amount of evidence that shows we are objectively healthier when we build our connection to nature is astounding! Getting outside lowers inflammation lowers stress, improves immune function and has been shown to boost cognition. Make it purposeful and experiential, but make it a priority.
Deep Breathing: I think everyone has time for 6-8 deep breaths per day, and it costs you nothing. Plus, you can do this from work, home, the car, or anywhere between. Deep breaths can lower cortisol levels and release muscle tension. Look up a YouTube video on how to properly deep breathe if you’ve never tried it and are feeling unsure.
Stretching: This simple act can help with blood flow throughout the body, including the brain, and certainly is beneficial for physical ailments like chronic lower back pain. But how often do you stretch? Chances are not enough. The irony is that we all could be doing some gentle stretching while we’re talking on the phone or sitting in front of the TV. Consider adding 5 minutes each day when you’re already doing something else sedentary.
Call that Friend: Did you know that social connection and a sense of community or belonging has been linked with chronic disease risks such as stroke, diabetes and depression? We make excuses for not picking up the phone and calling a good friend. It doesn’t have to be a long conversation, even if you each only have 2 minutes to say hi and tell each other what you’re doing – it makes you feel connected and supported. So drop the excuse and pick up the phone.
Get Moving: It’s no surprise to see some form of exercise on this list. But the key is avoiding the “all-or-none” approach; you don’t need to mentally commit to 60 minute sessions 3-5 times per week. Why not start with a 5-minute walk to break up your morning computer work? Even better: walk around the block to get some nature connection and exercise at the same time.
Prioritize What You Love: Maybe this doesn’t apply to your current life stage, but all too often we put others first and have a hard time saying no. It leaves our daily or weekly schedule without any time for ourselves. Ask yourself, “What do I do every week that I love and is just for me?” and if you have a hard time finding an answer, it’s time to reprioritize. It should be a hobby like playing a sport, a game, knitting, crafting, etc. Life is too short to not prioritize our own happiness on a regular basis.
In the end, everyone is going to interpret this list slightly differently – and that’s a good thing! You need to find what is most attainable for you, but also balance that with which ones are most important for your ongoing health and happiness.
Let’s make 2024 a great year, one small step at a time.
Dr. Colin, ND
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