Making healthy changes isn’t about willpower, it’s about building good habits. Good habits are what you need to reach your goals and change your life.
Leveraging my degree in neuroscience and using the latest research on behavior change, I’ve developed a framework called the 4E’s, that allows my clients to quickly and efficiently create long-term habits. Looking to make healthy changes but not sure where to start? Here are the top 10 habits I recommend to my clients:
1. Have a consistent morning and bedtime routines. Waking up and going to sleep at the same time each day will not only improve your sleep, but will also allow you to be more productive and efficient with your time each day.
2. Get 7-8 hours of sleep each night. This may mean you need to be in bed for 9+ hours depending on how easily you fall asleep. Sleep is essential to repairing the brain and body, supporting the immune system, building lean muscle, and losing weight.
3. Drink a glass of water when you wake up (before coffee or tea). If water seems boring, try adding lemon. Not only will this enhance the flavor, but it will also aid digestion, and support your liver.
4. Plan your meals ahead of time. It pays to be prepared! Set yourself up for success by figuring out at least a few meals at the beginning of the week. This will not only save you money but also help you make healthier choices.
5. Eat with others. Eating with good company will help you slow down. Meals are a great time to connect so turn off the TV and put your phones away!
6. Walk more often. Small steps can really add up, and walking is a totally underrated way to get some activity in and reduce stress. It has even been shown to lower your blood pressure and reduce your blood sugar.
7. Set aside screen free time each day. Putting screens away will remove distractions and help you be more present. This is especially helpful before bedtime, as blue light from screens reduce the production of melatonin, a hormone that helps you fall asleep.
8. Keep up with friends. Maintaining a strong community is crucial for your mental and emotional health, and is associated with a reduced risk of chronic disease and a longer lifespan.
9. Eat more nuts (excluding peanuts). Nuts contain healthy fats, essential minerals, and have been shown to reduce the risk of heart disease, high blood pressure, and diabetes.
10. Use turmeric. The spice has powerful antioxidant, anti-inflammatory, and anticancer properties.