DECEMBER 29, 2021•WEIGHT MANAGEMENTWELLNESS INSTITUTE
The problem with many New Year’s resolutions is that they are not specific and, in many cases, not sustainable long-term. Below are some simple, specific, and sustainable steps you can take to improve your physical, mental, and financial health in the new year and beyond.
Physical Health
Improve your diet
Add one serving of fresh fruits or vegetables to your dinner
Make one more meal at home instead of eating out
Limit distractions (e.g., books, phones, TV shows) while eating meals and snacks
Rethink your drink
Cut out one sugary drink each day
Keep a full water bottle in front of you whenever possible
If you drink alcohol, drink a full glass of water in between each drink to limit your intake
Make preventive health a priority
Take advantage of your insurance plan’s “wellness perks”
Make a note to talk to your doctor about what screenings you need
Set a recurring reminder on your calendar to schedule an annual checkup
Add physical activity to your daily routine
Walk two minutes for every hour you spend sitting
Do a 10-minute workout before showering
Perform an exercise activity during TV commercials
Take your medications as directed
Set phone reminders to take your medicine at the same time each day
Keep a medication checklist so you don’t skip or double a dose
Always pack your medication in a carry-on bag when traveling
Get a good night’s sleep
Wake up and go to bed at the same time every day
Don’t exercise or eat heavy meals before bed
Keep non-sleeping activities (like TV watching) outside your bedroom
Mental Health
Exercise your brain
Try a word search or crossword puzzle
Brush your teeth with your opposite hand
Practice a hobby that requires fine motor skills like knitting or painting
Learn to manage stress
Identify your stressors and avoid them—for example, if the evening news distresses you, try turning off the TV or avoiding social media before bed
Try relaxation techniques, including breathing exercises, yoga, meditation, massage, or other stress-relieving activities
Create a mentally healthy environment
Organize cluttered spaces and look for ways to make common areas more relaxing
Get up a few minutes earlier in the morning to savor quiet time
Create a space that’s just yours if you need somewhere to de-stress
Practice positivity
Write down something you are grateful for each day
Set short-term, realistic goals—even something as simple as “pick up dry cleaning” can give you a sense of accomplishment when you cross it off your list
Make a list of things that make you feel happy and productive
Be mindful
Focus on one task at a time and give it your full attention, whether that’s showering, doing the dishes, or talking to a loved one
Do a digital detox by abstaining from electronic devices and spend that extra time focusing on what’s important to you \—or take a moment of silence
Listen to your body—For example, if your physical and mental symptoms tell you that you are staying up too late, go to bed earlier
Financial Health
Make saving a priority
Set up automatic savings on your paycheck, putting extra cash out of sight and out of mind
Every time you get a bonus, a tax refund, or another form of extra income, make a habit of putting a portion of it iinton savings
Match the cost of your splurges and put it into savings—for example, if you get a new shirt put the same amount of money you spent on that shirt into your savings account. Learn more about creative ways to save money at americasaves.org
Shop around for healthcare
Just because a provider is in-network doesn’t mean it’s the most cost-effective; Call different clinics or visit their websites to compare prices
Use services like healthcarebluebook.com to find out what a fair price is for different services
Take advantage of “extras”
See if your workplace or health plan offers free services or incentives for healthy behavior like gym reimbursements or free health and fitness classes
Many health plans have special programs for patients with certain conditions that help save money
Look for discount programs for services you need, such as car repair, carpet cleaning, dental work, prescriptions, etc.
Use the “debt snowball”
Start by paying off your smallest balances by putting as much as you can toward a monthly payment while paying the minimum amount on larger debts
Once you’ve paid off a small balance, add the amount you were spending each month on that balance to your payment for the next highest balance. Learn more about the “debt snowball.”
Practice mindful spending
Take note of things you spend money on each month or look at the last few bank statements to see if there are recurring expenses that you could cut back on
Avoid buying “sale” items just because they are on sale—practice asking yourself if the item is something you need or want
Before purchasing a big item, wait at least 24 hours to think about it to avoid impulse buying
Looking to lose weight in the new year? Revere Health has highly qualified weight management specialists standing by to help you achieve your weight-loss and nutrition goals. Check out our Weight Loss and Nutrition Center facilities in Provo and Eagle Mountain.
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