Making Good Habits
Making new habits is lots easier than breaking old ones. When we focus on getting rid of a “bad” habit, we spend even more time thinking about that same bad habit! If we focus our energy instead on making new, “good” habits that support our health and happiness, the old habits will begin to fall away naturally. Making a new habit takes some time, most people say about 6 weeks, and a bit of stubbornness, but it is well worth the effort.
Here are a few Good Habits that I recommend making part of your New Year:
Getting Good Sleep
I harp on this a lot, because most U.S. adults are badly sleep-deprived. So are our teenagers! The average adult requires 7-9 hours sleep out of 24. Many people do better if they get that sleep in 2 phases, often 3-4 hours of sleep, an hour or two awake, and then another 3-4 hour’s sleep. Sleep disorders of various kinds are alarmly common in this country, and most pharmaceutical sleep aids interrupt our regular cycles of sleep (light sleep, REM sleep, and deep sleep) and so are not a viable option for long term sleep issues. Fortunately, herbal sleep remedies, if chosen wisely and dosed appropriately, can be very effective and have far few side effects. My personal favorites are:
- Ashwagandha, which promotes a healthy response to stress
- Valerian, a mild sedative and muscle relaxant
- Passionflower herb, which helps to calm racing thoughts that prevent us from falling asleep
Fresh Air and Exercise
A short, brisk walk once or twice a day can have an incredibly positive impact on your health! Walking improves circulation, digestion, immune response, and reduces stress. 30 minutes a day of moderate exercise (that means being slightly out of breath but still able to speak) can help you lose weight, increase strength and stamina, and feel more positive in your day to day life. Walking outdoors in the fresh air improves mood and stress even more than walking on a treadmill. Exposure to trees and growing plants has actually been shown to act as a mild anti-depressent. Gardening is even more so, as there are microbes in the soil that support healthy brain chemistry!
A Healthy and Pleasurable Diet, and Well-Chosen Herbs and Supplements
There’s food that’s good for you, and then there’s food that feels good. Too often we think those are very different things, but they don’t have to be! Learning to cook healthful, nourishing, and pleasureable meals isn’t really that hard! Try joining a cooking class, to learn techniques and get good support. Or cook with a friend or loved one. My parents sometimes cooked together, and often the whole family would be in the kitchen helping while dinner was made. I often think that’s why both my brother and I enjoy cooking as adults, and cook meals together when we visit each others homes.
Herb and Vitamin supplements are important too, especially in our busy, high-stress lives. But there are so many brands out there, how do you choose? Get some expert advice! Herbalists, nutritionists, and other health experts are there to support and guide you in putting together your best supplement plan. Shameless plug here: Smile Herb Shop carefully chooses its products to make sure you’re getting the best quality we can find!
Committing Your Time and Energy to the Important, Not Just the Urgent
Our society seems full of urgency. I’ve heard it referred to as “Faster Better More”. It sounds good, to get more done in less time, but often being busy and multi-tasking actually makes things worse. It turns out that we’re made to work at a slower, steady pace, focussing on one thing at a time. And on those days when your task list seems absolutely overwhelming, choosing what to do first can feel like too much, and many of us try to do it all at once. This can lead to feelings of failure and inadequacy, which are not helpful when we’ve got so much that really needs to be done!
So what can we do? The first step is to clarify your values. If you know what is most important to you, you can judge what has both importance and urgency, and what is just urgent. If you like the sound of this, I recommend the book The 7 Habits of Highly Effective People by Stephen R. Covey. It’s made a huge difference to me!
Enjoying Supportive Community AND Getting Enough Alone Time
Are you familiar with the idea that some people are extroverts and some are introverts? The most basic description of the two is that Introverts renew their energy by being alone—often reading, writing, making art, or other creative pursuits—and Extroverts renew their energy by being with other people. Both types need both Community and Solitude, but knowing which one you are can help you find the right balance for keeping yourself refreshed and energized. There are plenty of books and quizzes out there to help you learn more, but you probably already know whether you prefer to be alone or with people when you’re stressed. Honor that inner knowing, and you’ll be a happier, healthier, more authentic you!
There’s always so much to say about healthy choices, self-knowledge, and making good supportive habits. You’ll hear more from me in the coming year! In the meantime, think about what new habits are most important to you, and what will help you feel most like yourself.
Blessings in the New Year!
