PILLAR 5 {HEALTH} SUMMER OF SELF-CARE

Yes, {HEALTH} is a broad category, but this summer is all about trying and experimenting with different self-care actions that will help you be the best you, you can be.  Let’s recap the past few weeks…First we created a goal and considered our passion and purpose (to give us a clear direction). Next we cleaned up our finances and minimized our physical spaces (to reduce our distractions).  

With our direction set and our mental and physical space decluttered, it’s now time to experiment with different daily self-care activities that contribute to our overall health.  

Think about it, if we don’t have our health, we don’t really have a whole lot.  So spending some time trying out different self-care routines that will help increase our health is probably time well spent.  And once these things become routine, your health is a priority without your even really thinking about it.

The summer brings a little extra time or at least a little less pressure from school, so this is a great time to try out some of these {HEALTH} self-care practices.

RESOURCE OF THE WEEK

Why Being Perfect with Ruin You & How to Make Disease Disappear 

Check out this interview with functional medicine doctor, Rangan Chatterjee, as he talks about why the health of our overall lifestyle is so much more important than just what we eat.  He proposes balancing the areas of relaxing, eating, moving, and sleeping to truly care for ourselves.     c

Action of the Week

These are the 4 pillars of {HEALTH} referenced in the previous interview.  Here are some actions you can take. Choose at least one of these pillars and make it a focus area for your self-care this week.  

CHOOSE ONE…

Relaxation

  • Create space for stillness or meditation daily. This can be 5 minutes of conscious quiet time. 
  • Try to go completely screen free 1 time per week. (I try to do this on Sunday’s, but even if it can be just in the morning or evening that is fine too)
  • Try to journal or use a gratitude journal to record “what went well in your day”
  • Create a calm music playlist to put on in the car or the evenings when you are preparing for sleep

Eat

  • De-Normalize Sugar (Retrain your taste buds) – This week, try to avoid added sugar in your foods. 
  • Un-process your diet: Try to eat foods with no more than 5 ingredients in the ingredient list. 
  • Eat in a 12 hour window (Try to finish eating 2 hours before bedtime so that you can properly use your sleeping hours for their intended biological processes)
  • Drink more water (at least 8 glasses per day)
  • Sit down and eat at least 1 meal per day without any distractions. (Kids and family members don’t count as distractions)

Move

  • Find natural ways to include movement throughout your day… Walk more, play catch or soccer in the backyard, garden, housework or chores, hiking, biking, playing.
  • Try at least one strength training activity a week. This could be adding push ups or sit ups to your day or looking for an online arm toning class, etc.
  • Stretch or incorporate yoga; this is an excellent way to relax, help with sleep and decrease injuries. I love the down dog app for yoga and it has a lot of different types and levels of difficulty.

Sleep

  • Create a very dark, free from distractions place for sleeping. The optimal environment would be about 65 degrees with no light or as little as possible. (It is completely worth spending some money on blackout curtains). No phones or devices should be used while in the bedroom this week.
  • Create a stress reducing, calming bedtime routine. Maybe it is taking some deep breaths or meditating, writing in a gratitude journal or listening to calm music. The sleep stories on the calm app are amazing if you haven’t tried them!
  • Do not drink caffeine after noon and try to stop eating 2 hours before bedtime.
  • Completely unplug at least 30 minutes before bedtime. (This includes phone, TV, tablets and even reading devices that are backlit.

AND

Share… your reflection and/or your one thing you did for your financial self-care (bonus points for multiple ways!)…

  • Email me with some of your reflections.
  • Post your reflection in the comment section here
  • Share it with a friend, family member or someone else who will help you stay accountable.

Has any of this process of reflection about your self-care of your {HEALTH} supported your summer SMART Goal?  Is there anything you’ve discovered about yourself that you want to explore more during these next few weeks?

If one of your goals is to create a more balanced daily self-care routine, please check out Teaching Well’s FREE COURSE 4 Self-Care Solutions in Five Minutes a Day.


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Danielle Nuhfer
danielle@teachingwell.life

Here are a few titles I go by...teacher, student, gardener, runner, nature-lover, writer and meditator. I care deeply about my own journey to wellness and want to inspire others to walk this path. Inspiring others to discover the value of mindfulness, positive psychology and other holistic health practices is my life's work.

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