Very few of us can watch a health related documentary, become a vegan triathlete and never look back. Most of us do better when we take it one step at a time. But let's face it, one step at a time is So. Dang. Boring. You don't get that WOW factor of losing 40 pounds in 2 weeks, turning a relationship around overnight or running your first marathon next Saturday. People watch The Biggest Loser, not I Took It Real Slow (although if C-SPAN is looking for some new programming...) because witnessing someone lose 100 pounds over the course of a TV season is edge-of-your-seat exciting and to many, inspiring and motivating. But, there are (more than) a few flaws with that approach. Most of us cannot put our life on hold for 4-6 months and dedicate all day, every day to losing weight or fixing whatever ails us, nor can we afford a full time personal trainer and chef. But let's say you can give half a year and half a million to get this done...then what?? What happens after you go back to the real world? After your trainer and chef leave and your kids want to play with you and your boss would like you to punch in again. Then what? You might ride the wave and keep it up for a while, but likely you will slowly drift back to where you started. Why? It's not sustainable. You've probably heard the term sustainable before. And by probably, I mean you've absolutely and positively heard it. It is a popular word these days - environment, stress levels, work schedule, product quality - and there's a reason for that. It's important. If something isn't sustainable, it can't keep going.
sus·tain·a·ble
səˈstānəb(ə)l/
adjective
able to be maintained at a certain rate or level.
So, what do you do? You make changes at a rate that is sustainable. This will be different for everyone, and even for you, the rate at which you are able to make sustainable changes will vary depending on season, workload, family commitments, vacation, school and a million other things. Below is a list of 26 things. These are small changes you can make to steer yourself in the direction of a healthier and happier life. Why 26? If you make one of these changes every two weeks, in one year, you will have made 26 changes, which is amazing!
You don't need to go in any particular order and for crying out loud, yes, please do add to the list. Customize it like crazy, yo. Set calendar reminders for every two weeks and choose a new change. Print and post the list somewhere handy so you look at it often, then cross off changes as you make them. Isn't crossing stuff off a list so satisfying?? It's almost reason alone to do something. And it might help when you have those days (and you will have those days) where you haven't noticed one lick of change and wonder why you're sticking with this plan at all. Another option might be to list the symptoms, issues and concerns you're experiencing now and compare that to how you feel in 3 months, 6 months and/or a year. It's easy to forget what was wrong last summer if it's not wrong now (oh yeah, I was having difficulty sleeping and some joint pain...not anymore!).
With that, I give you my list:
- Take 10 deep breaths each morning
- Drink one extra glass of water each day
- Walk 10 minutes a few times per week
- Chew your food (20 times each bite)
- Enjoy one meatless meal per week
- Eat one vegetable every day
- Eat one fresh fruit every day
- Call or text an old friend
- Better yet, meet that friend for coffee or lunch
- Help someone (doesn't have to be complex, holding the door for someone is a wonderful thing)
- Find a reason to laugh
- Exchange one of your bathroom products for something more natural
- Get outside a couple times per week
- Take 5 minutes a day for yourself (if you already take 5, try to take 10)
- Reduce alcoholic drinks per day or week by just one
- Exchange a sugary food for a piece of fruit
- Avoid electronics 30 minutes before bed
- Exchange white bread for whole wheat bread or white pasta for whole wheat pasta
- Use your commute time to listen to an informative blog or listen to a book on a topic that interests you
- Cook one meal more per week at home than you are currently
- Read 10 minutes each day
- Exchange a soda or sweetened beverage for water, coconut water or tea
- Take a social media break one day a week
- Take the stairs instead of elevator or escalator
- Pack your lunch instead of purchasing it (you'll probably save money AND eat healthier!)
- Try a non-dairy milk (I like almond, cashew and coconut, but there are many to choose from)
Have you made a change that didn't make my list? I'd love to hear what worked for you, please feel free to comment below.
Happy Slow Yet Powerful Changing!