Try this system to finally make those reoccurring resolutions habit.

With each passing year, I find myself more interested in learning about my own body and health and wellness. For most of us, that curiosity and drive to improve comes from having our own personal health challenges. Once we figure out how to improve our health and happiness by making better food choices and committing to daily exercise, it really helps us to stay on track. Feeling great and finding time for activities you love, improves every other part of your life. I have found a way to combine my love for creative problem solving and wellness, and created a fun system that has really kept me consistent with my personal wellness goals.

We all want a healthy and balanced life, but my guess is there are still a handful of ways you’d like to take it to the next level.

 Am I right?

Perhaps you have a list of goals or resolutions that somehow keep coming up on your New Year’s list every single year.

You know the ones I’m talking about…

Do any of these on my list sound familiar to you?

Daily yoga practice
Paint more
Play my guitar more
Eat less meat
Daily meditation practice
Oil pulling
Finally write that book

The problem is not that I don’t do these things, but that I don’t do them consistently so that they become a habit. Think about it, we no longer have to remind ourselves to brush our teeth twice daily, because it’s already a habit that we wouldn’t dream of leaving out of our daily routine.

Real change comes from being consistent with small tangible steps.

I have implemented a plan to keep you on track and have a ton of fun while doing so. I know you will get results and in just a few weeks time those goals that felt too lofty to reach will finally become habit.

You don’t need any fancy equipment or software or unwavering willpower to get started. This system is not about restricting yourself but instead empowering yourself to make things happen.

I promise.

Ready to start making real headway on your goals this year? Awesome!

Step 1.

Write down your list of personal wellness goals, you can also include lifestyle goals such as learning the guitar if you choose. Remember, these are personal wellness goals that will help you feel stronger, healthier, and more prepared for all the other roles you have in your daily lives. 

I will use my own list as an example:
Daily yoga practice
Paint more
Play my guitar more
Eat less meat
Daily meditation practice
Increase oil pulling
Finally write that book
Daily apple cider vinegar shot
Dry brushing
Increase workouts
Daily juice

Step 2.

Write a list of wellness goals you're already implementing now and again, possibly daily or at least weekly. You’ll see why adding these “almost there” items are important in our next few steps. One note, if it’s already old hat for you to eat organics, or not eat fast food, or not drink soda, you don’t need to include them on this list. 

I will use my own list as an example:
Daily walks
Daily flossing
Hot herbal tea
Morning hot water with lemon and cayenne
Daily shake
No added sugar

High fives all around for all the good stuff you’re already bringing to the table!

Step 3.
Now, combine your lists.

Daily yoga practice
Paint more
Play my guitar more
Eat less meat
Daily meditation practice
Increase oil pulling
Finally write that book
Daily apple cider vinegar shot
Dry brushing
Increase workouts
Daily juice
Daily walks
Daily flossing
Hot herbal tea
Morning hot water with lemon and cayenne
Daily shake
No added sugar

All of our lists will be unique and will vary in length, but as you can already tell, most of us are going to come up with a major list of goals. These are goals on top of all of the goodness you’re already bringing to your lives each day – taking care of your family, home, career, and more. It would be a sure-fire way to quit and find yourself in the same place next year if you tried to implement all of these into your daily routine. So, here’s where it gets fun!

Step 4.

Take your list from step 3 and define how you can implement that item daily as an actionable habit. Get specific with how you could apply them to your real life. Again, these won’t all need to be done daily. Also, figure out if you can combine any of your goals, for instance, I decided to add my vinegar shot to my shake.

Daily yoga practice= 30 minute at home Yoga with Adrienne video
Paint more = 30 minutes of free painting
Play my guitar more = 30 minutes of playing/practicing
Eat less meat = Meatless day
Daily meditation practice = 10 minute guided meditation
Increase oil pulling = 20 minute oil pulling followed by tongue scraping and flossing
Finally write that book = 30 minutes of writing
Dry brushing = Dry brush before shower
Less added sugar = No Added Sugar day
Increase workouts = Cardio routine (20 second plank, 30 sit-ups, 20 push-ups, 10 squats)
Daily juice = Juice with celery, cilantro, jalapeños, pineapple, spirulina powder, and water
Daily walks = 3 mile walk with Jewels
Daily flossing = Flossing
Hot herbal tea = Cup of hot herbal tea
Morning hot water with lemon and cayenne = Morning lemon water
Daily shake = Shake with kale, blueberries, flax seed, almond milk, cinnamon, turmeric, apple cider vinegar shot, and Sara Gottfried’s reset 360 All-In-One shake powder
No added sugar = No added sugar

Step 5.

Take your list from Step 4 and give each one a label. You can do this however you choose. You could use different colors, abbreviations, or symbols, feel free to get creative! For the sake of this example, I’ll keep mine fairly simple. The only rule is to not let any two be the same.

Yoga =Daily yoga practice= 30 minute at home Yoga with Adrienne video
P = Paint more = 30 minutes of my Rosetta Stone program
G = Play my guitar more = 30 minutes of playing/practicing
NM = Eat less meat = Meatless day
M = Daily meditation practice = 10 minute guided meditation
OP = Increase oil pulling = 20 minute oil pulling followed by tongue scraping and flossing
Write = Finally write that book = 30 minutes of writing
DB = Dry brushing = Dry brush before shower
NAS = Less added sugar = No Added Sugar day
C =Increase workouts = Cardio routine (20 second plank, 30 sit-ups, 20 push-ups, 10 squats)
J =Daily juice = Juice with celery, cilantro, jalapeños, pineapple, spirulina powder, and water
W = Daily walks = 3 mile walk with Jewels
F = Daily flossing = Flossing
T = Hot herbal tea = Cup of hot herbal tea
H = Morning hot water with lemon and cayenne = Morning lemon water
S = Daily shake = Shake with kale, blueberries, flax seed, almond milk, cinnamon, turmeric, apple cider vinegar shot, and Sara Gottfried’s reset 360 All-In-One shake powder.
NAS = No added sugar = No added sugar

 

Step 6.

We’re almost there! Now figure out realistically how many you can complete a day. The secret is to come up with a number that is challenging but also doable! The reason we included some of the tasks you are already sometimes implementing is so that you can still get credit for positive actions you’re already taking.

I have 17 different actions on my list. I made my challenging yet doable goal 7. So that means that every day I need to complete at least 7 items on my list. I know by completing those 7 actions daily I’ve done something great for myself and I’m on my way to making new habits!

Why does this system work?

It works because it’s not an all or nothing system and it keeps your goals front of mind each and every day. It also encourages consistency and shines a light on what you’re doing right rather than what you didn’t do. It’s not about restricting yourself but instead empowering yourself to make things happen.

If it’s 7pm and you have yet to complete any of your points, you know you have some work to do. It keeps you honest and on track!

Be sure to shoot for a range of items from the list rather than doing the same 7 each day. To make sure you work all items into your routine, be sure to complete every task on the list at least once weekly.  That way no matter what you will get at least every goal completed 4 times per month. That’s a major start!

A great way to keep track is to dedicate a monthly calendar to this system. You could build a dedicated digital calendar, print one out on paper, or draw it on your whiteboard. No matter how you do it, make it fun and in one months time, you are going to be shocked at what you have completed and ready for more!

Bonus: Come up with a reward system for yourself if you think that might make it more fun. For example, if your daily number is 7, you will need to accumulate 49 points a week. Come up with a reward for yourself if you reach anything over 49 points a week!

Get your calendar built today and start tomorrow! It’s fun to accumulate points and it’s a great way to keep yourself on track and accountable. Feeling a bunch of reasons bubbling up about why you don't have time to try this? Think about the time you might be waisting in other areas of your life -- trade off a half hour of social media for a half hour of something on your list. Think where you can be in one year! Customize this system to work for you -- start with a goal of two points if you need to! You can apply this system to any actions you want to make habit; saving money, bringing your bags to the grocery store, less social media, or even small acts of kindness. Much love!

Denise Faddis_Sample.jpg

 

I implemented this system January 1st and I'm excited by what I was able to accomplish and make time for during one months time! Of course keep in mind that I'm not a physician or nutritionist, so do your own due diligence to keep things safe and healthy for you and your body! 

 

RECIPES:

Shake: kale, blueberries, flax seed, almond milk, cinnamon, turmeric, apple cider vinegar shot, and Sara Gottfried’s reset 360 All-In-One shake powder

Energizing Juice: celery, cilantro, jalapeños, pineapple, spirulina powder, and water

Focus on what you're doing right. 

High five!