During this season, it’s all too easy to start thinking of changes on a year-by-year scale. And sure, a healthy dose of ambition never hurt anybody — but it’s not necessarily the most effective way to turn goals into reality. A better strategy is to reframe your mindset into a day-by-day framework. “Sustained change comes from repeating specific behaviors that help you achieve your long-term goals,” says Wendy Wood, Ph.D., a behavioral scientist who is a professor at the University of Southern California and the author of Good Habits, Bad Habits. “Say, to buy fruit instead of ice cream at the grocery store, or to avoid distractions at work.”
Such habits are more likely to stick if they provide “some sense of fulfillment or enjoyment,” she adds. “If you don’t like broccoli or working out at the gym, then it won’t become your habit, because you simply won’t make yourself do it enough.” In this spirit, we’ve outlined a compact one-hour routine that you can use to make sustained progress toward your physical and mental health goals. This power hour encourages self-reflection, action and preparation. Progress shouldn’t be thought about on a year-by-year timeline. Let’s just take it hour by hour.
Consider your objectives
Having clear intentions is step one of achieving your goals, giving you a clear target on which to focus your energy and actions. One way to do this is to identify a keyword that you’re working toward, such as strength, fun or joy. For example, connection could be a reminder to broaden your social network or spend more quality time with close friends. Growth might be your cue to go outside of your comfort zone, take on a new project or develop a new skill. Say the word aloud a few times, and write it in a place you can see it, so you can refer to it throughout the week.
Check in on your current progress
Take a moment to check in on the movement you’ve made toward achieving your health goals on a scale, such as one of the following options from WW Scales by Conair. This is a time to center yourself and feel good about wherever you stand in your health journey. Remember, progress isn’t linear.
With a large, high-contrast LCD display, the WW Scales by Conair Digital Glass Scale is easy to read and intuitive to control.
Looking for more insights about your health? The WW Scales by Conair Color Display Body Analysis Scale has a large 4.6” color LED display with trend indicators showing body analysis measurements such as muscle mass, bone mass and body water for up to 10 users.
The WW Scales by Conair Bluetooth Heart Rate Scale keeps tabs on your resting heart rate, along with six additional body-composition metrics. This connects via Bluetooth to the WW Scales by Conair app, so you can track your stats and advance toward your goals.
Stretch yourself
This is vital to keeping your muscles flexible, which is necessary to maintain a range of motion and stave off injuries. There are many stretches you can weave together into a routine, but you’ll generally want to target key muscle groups like your hamstrings, quadriceps, hip flexors and shoulders. Aim to hold each stretch for at least 15 to 30 seconds. Breathe slowly and deeply during each, and stop if it causes pain.
Practice a breathing exercise
Breathing is a great way to strengthen the mind-body connection. While there are a variety of deep-breathing methods, the 4-7-8 technique is a good place to start. To begin, sit in a comfortable position. Place the tip of your tongue behind your top front teeth and exhale completely. Breathe in through your nose for four seconds, hold your breath for seven seconds and exhale through your mouth for eight seconds. Repeat the cycle three more times. Return to your normal breath and observe how you feel.
Train your brain
Do you love board games, crossword puzzles and other brain challenges? Far from a waste of time, word games offer several cognitive and mental health benefits by challenging the brain to think critically and strategically. Plus, solving a tricky puzzle will give you a sense of achievement, improving your confidence level and lifting your mood.
Stow some oats
Whipping up a batch of overnight oats can minimize morning chaos and ensure you have a nutritious and delicious breakfast all week long. With filling fiber and energizing protein, the no-cook grains will power you through the day. A basic recipe calls for equal parts rolled oats and milk (dairy or plant-based), and maybe a sweetener like honey or maple syrup. Yogurt, vanilla extract, and chia seeds can add texture and flavor. Portion the mixture into mason jars or any airtight containers and refrigerate overnight. Then in the a.m., stir and add your toppings of choice — fresh fruit, nuts, seeds — and enjoy. Once you get the hang of it, you can branch out to more creative recipes.
Laugh out loud
Sure, you’ve always heard that laughter is the best medicine, but did you know there’s actually science behind that phrase? A good guffaw boosts blood flow, strengthens your immune system and helps lessen the effects of stress. Even in brief doses, laughter replaces cortisol in the bloodstream with endorphins and other feel-good brain chemicals.
