20 Realistic Healthy Habits To Adopt in 2020
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As I’m writing this, we are about 1 month from a new decade. I can’t help but think about how time flies, how is it 2020? What did you do with these last 10 years – they’ve totally flown by, right!?
Time is one of our most valuable gifts that we’re given. Every single day we’re here on earth is a gift and blessing. And it isn’t always easy to live more intentionally when you’re caught up in the small daily stuff, but it’s important to try.
So here’s my big question for you. It’s a new decade – that’s big!
WHAT HAVE YOU BEEN PUTTING OFF THAT YOU’VE BEEN WANTING TO DO MORE OF IN YOUR LIFE?
If you’re anything like the average person (myself included), You’ve set goals for yourself in the past that haven’t worked out. Especially at this time of year.
Do you beat yourself up because you just can’t seem to get that goal accomplished? Well, you’re not alone, I can totally relate and believe that we tend to put too big of goals on our plates that end up being too much to manage.
So I’d like to share with you a list of realistic healthy habits that you can adopt in 2020. You do not need to do everything on this list. Instead, it’s here as a simple guide to help you. Choose 1-3 of these habits to adopt at the beginning of 2020. Give them a try for 3 weeks and see how you like them. Then, feel free to add 1 or 2 more after that. And slowly, you’ll be adding more wellness into your life.
HERE’S THE SECRET:
Here’s the big secret about these goals… they’re all small things that are manageable and realistic to do daily, but when you start doing them you’ll get closer to your bigger goals that seem more intimidating.
For example, if you want to lose weight but it feels really daunting (I wrote a big blog post on this topic that you might want to check out btw), then drinking more water, chewing your food better, moving your body 20 minutes daily, and drinking green smoothies will help you get there.
Or if you want to start your own blog, then reading one business book every month, creating a grateful journal, tracking your goals and creating a vision board will help you get there faster!
START SMALL WITH YOUR GOALS:
I’m a big believer in taking baby steps with goals. Start small – it’s much more realistic than giving yourself a humongous goal. This method has worked really well in my own life and I hope it will for you too!
So here is a list of simple, yet powerful ways you can practice more self-care in your life. Impactful change starts with small steps, and these steps will help you get there. I believe in you and any goals you want to achieve in your life. And I know that you can do them!
20 REALISTIC HEALTHY HABITS TO ADOPT IN 2020
01. Choose a positive mantra to practice every day
Using a positive mantra daily will help you to align with the same goals. They help to change your thoughts to a more positive one, give you courage and give you strength. To use a mantra, all you need to do is to repeat it to yourself daily. Put it on your bathroom mirror to remind yourself first thing in the morning and repeat it throughout the day.
Here are some mantras to consider:
- I change my thoughts, I change my world
- All I need comes to me when I need it
- I am open and willing to live my life in new ways
- I release what I cannot change
- I am focused persistent and will never quit
- I choose to love. Fully and open-heartedly
- I forgive myself
- I empower myself with the courage of strength and love
02. Create a gratitude journal
Gratitude is powerful. It’s the act of being thankful and in return, giving kindness towards others. It can completely change your life – shifting your perspective – and allowing you to find joy in even the smallest of moments.
Gratitude takes daily practice and the best way to do it is to use a gratitude journal. The process is simple. All you need is a notebook and a pen. Then every night before you go to bed, write down a few things that you’re grateful before you go to bed.
03. Buy a stainless steel water bottle
Water is vital to our health. It does so many good things for our bodies. It helps to regulate our body temperature, lubricate our cell membranes, our joints, and our brain functions. Water also helps your body to digest by flushing out toxins we don’t want to hang on to.
Most of us are dehydrated and don’t drink enough water. Buy a stainless steel water bottle and carry it around with you every day. I like these stainless steel water bottles the best.
04. Move your body 20 minutes every day
This will be easier for some and harder for others, depending on your current habits. If you’re not moving your body regularly, start with something simple like going for a daily walk. You could also try a beginners yoga class. For others, trying a few free workout videos on youtube is a great option. I really like the Popsugar fitness channel for free at-home workouts.
05. Track your goals + habits
If you don’t track your goals, you won’t be able to see the progress you’re making. This can be a huge motivator in helping you achieve success and stay focused on the goal you’ve set for yourself.
06. Try 5 minutes of meditation daily
Checkout Headspace for an introduction to it. Meditation helps me stay calmer during my day, handle my emotions better, and make better decisions in my business. Some say it even helps your body heal more.
Try the Headspace app for beginner’s guided meditations
07. Eat more whole foods
Digestion problems can start for a variety of reasons – usually, it begins with eating too much sugar and processed foods. And your body’s metabolism begins with proper digestion. When it’s out of balance, it will be harder to process food which will leave you feeling sluggish every time you eat a meal. Eating more whole foods and less processed foods will help tremendously.
08. Switch to a positive mindset
A positive mindset will give you so many benefits including more confidence, better moods and can even make you feel better physically. I like to find inspiring mentors that align with the same vision as me. For example, if I want to become better with my exercise routine, I’ll look for mentors online that align with my goals. You can use this in any area of your life: parenting, self-care, confidence, business, fitness, health and anything else you can think of.
09. Read more often
Do you have a library membership? This is one of my favorite places in the world! Whether you want self-help books, nutrition books, cookbooks, or non-fiction it’s all there at your fingertips. Most libraries will let you place holds online for books you want to read. I like to go to my local bookstore for inspiration and then place holds at my library for the books that excite me.
10. Get out into nature more
Our bodies need nature. And so do our kids! Nature can be truly healing. Make an effort to be in nature at least once a week.
11. Eat more green vegetables
Green vegetables are truly healing for our bodies. They help to reduce inflammation and have been shown to help prevent heart disease. Eat as many green veggies as you can throughout the day. Add them to smoothies, salads, sautee or roast them for dinner, and puree them in soups.
12. Create a vision board
Creating a special place to display what you truly want in your life can help bring that to life. Seeing these goals regularly helps you visualize them and that’s one of the most powerful mind exercises you can do. Olympic athletes use visualization exercises before they compete, so we know they work!
In order to create your own vision board, find images that allow you to focus on how you want to feel, not just material things that you want. Put anything you want on the board that inspires and motivates you. And feel free to update and change it whenever you want!
13. Chew your food
You should try to chew your food at least 30-50 times before swallowing. That’s a lot more than most of us have been doing. But the truth is that your stomach doesn’t have teeth. And if you don’t properly chew your food, it’s a lot harder for your stomach to digest and break down everything.
14. Build deeper relationships with friends
Friends are vital. Did you know they make up 70% of a person’s happiness? According to a 2010 report, having strong social relationships can have effects on your overall health, including building a stronger immune system, and living a longer, more fulfilling life.
So call up that friend you haven’t seen in a while and grab a coffee together. This simple connection is more important than you even think!
15. Avoid processed sugar
Consuming sugar has been tied to many diseases including type 2 diabetes, the risk of Alzheimer’s, dental cavities, obesity, disrupting the gut microbiome, and may even increase the risk of asthma. On average, most Americans consume over 22 teaspoons of sugar a day. Far more than what is recommended for us. The World Health Organization recommends that we consume a maximum of 6 teaspoons.
16. Cook more in the kitchen
The most common misconception about cooking healthy dinners is that it takes a long time, and it’s complicated. The truth is that there are many healthy meals that are easy to prepare, and something that every mom can do no matter the grocery budget you have.
Related: 6 Tricks For Healthier Family Meals
17. Take care of your gut health: eat fermented foods
More and more studies are coming out about the importance of healthy bacteria is in our gut. I’m sure you’ve heard of probiotics before – you might even be taking them. But did you know that one jar of sauerkraut has about 9 times more beneficial bacteria than a bottle of probiotics? Having a little bit at each meal is one way to ensure that you’re feeding your gut with the good guys.
18. Turn off the screens one hour before bed
Using screens right before bed will throw off your circadian rhythm and suppresses the hormone used for sleep called melatonin. This makes it harder to fall asleep and how deep you’ll sleep (aka your REM cycle). So skip the screens 1 hour before bedtime and read a book or take a bath instead.
19. Drink smoothies
If you have a goal to become healthier, gain more energy, and lose weight naturally, it all starts with the food you put into your body. I believe that one of the easiest ways to get started down the path to health is to drink more smoothies made from vegetables and fruit.
20. Take a class
This year I’m taking a beginner’s jazz class with a friend. I haven’t taken a dance class since I was 13 years old so I’m definitely nervous and scared that I’m going to look ridiculous. But trying something new is so important to your overall well being, confidence and happiness.
What is that one thing you’ve always wanted to try but keep putting it off? Now is the time to go and do it! It doesn’t have to be dance, you could try an art class, pottery, writing, photography, exercise or anything else you can think of. It’s 2020 girl! This is your sign that now is your time!