We are thrilled to introduce our wellness journey, guided by our Six Pillars of Health: Food, Movement, Self-Care, Stress Reduction, Sleep, and Connection. Each month, we will highlight one of these pillars and provide you with valuable resources to support your journey.
How It Works
- Monthly Personal Focus: Choose a personal focus or mission to improve. This can be from either the highlighted pillar of the month or any of our six foundational pillars. The goal is to have every member choose an activity and a level that makes them comfortable.
- Set Your Intentions: Determine your focus for the month and plan how many days each week you will commit to it. For example: - Aim for a certain number of steps each day. - Drink a specified amount of water. - Eat a certain amount of fiber. - Engage in physical activity for a set number of minutes. - Meditate for a selected duration. - Brighten someone's day with a meaningful connection. - Stay within your caloric goals.
- Stretch Your Limits: Throughout the month, challenge yourself by: - Increasing the quantity of your focus. For instance, add 10% more to your steps once a week, or drink an extra cup of water. - Increasing the number of days focusing on your goal, such as walking 2000 steps two days in the first week and three days in the third week.
- Community Check-Ins: Share your progress with the community on the days you work on your focus. It's a great way to stay motivated and inspire others!
Examples of Personal Focuses for Each of the Six Pillars of Health
Food
- Eat a serving of vegetables with each meal.
- Reduce sugar intake by avoiding sugary drinks.
- Plan and prepare homemade meals five days a week.
- Incorporate a new fruit or vegetable into your diet each week.
- Limit processed foods to twice a week.
- Keep a food journal to track eating habits.
- Focus on portion control at every meal.
- Experiment with a new healthy recipe each week.
- Start each day with a healthy breakfast.
- Reduce alcohol consumption to only on weekends.
Movement
- Take a daily brisk walk for 20 minutes.
- Attend a yoga or fitness class twice a week.
- Stretch for 15 minutes every morning.
- Aim for at least 3,000 steps daily.
- Try a new sport or activity.
- Incorporate strength training exercises twice a week.
- Ride a bike instead of driving for short trips.
- Dance to your favorite songs for 20 minutes a day.
- Use the stairs instead of the elevator whenever possible.
- Sign up for a virtual race and train throughout the month.
Self-Care
- Schedule a 15-minute self-care activity daily.
- Start a gratitude journal and write in it each night.
- Practice a hobby or skill you enjoy twice a week.
- Wash your face every day.
- Turn off electronic devices an hour before bedtime.
- Dedicate time for a mental health day once a month.
- Meditate for 10 minutes every day.
- Listen to relaxing music or a podcast during commuting.
- Treat yourself to a creative activity, like drawing or painting, weekly.
- Write positive affirmations and read them daily.
Stress Reduction
- Practice deep breathing exercises for 5 minutes daily.
- Schedule a 30-minute nature walk each weekend.
- Limit social media use to an hour a day.
- Start learning about and practicing mindfulness.
- Try guided visualization exercises for stress relief.
- Spend 15 minutes doing a calming activity before bed.
- Attend a weekly mindfulness or meditation class.
- Practice progressive muscle relaxation techniques.
- Reduce caffeine intake to manage anxiety levels.
- Identify stressors and create a plan to address them.
Sleep
- Go to bed at the same time every night.
- Create a calming bedtime routine.
- Ensure your sleeping environment is comfortable and quiet.
- Limit screen time an hour before sleeping.
- Aim for 7-8 hours of uninterrupted sleep nightly.
- Avoid heavy meals or caffeine close to bedtime.
- Practice relaxation techniques before bed, like reading.
- Keep a sleep diary to track patterns and improvements.
- Reduce afternoon napping to improve nighttime sleep.
- Use a white noise machine (or app) to tune out noise from around the house.
Connection
- Schedule weekly phone calls with family or friends.
- Participate in a community event or group activity.
- Set a regular time for family dinner without distractions.
- Join an interest-based online group or forum.
- Volunteer for a cause you care about once a month.
- Send a thoughtful message or letter to a friend weekly.
- Plan a monthly get-together with loved ones.
- Attend a local meetup for a shared interest or hobby.
- Practice active listening in conversations.
- Check in with the Health Warrior Tribe several times a day.
