1-2-3-4 Menu: Make ONE Lifestyle Change

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How to Pick the Right Lifestyle Change

1. Start Small: Choose something manageable and realistic. Example: Swap 15 minutes of scrolling on your phone for a walk outside. 2. Identify a High-Impact Area: Focus on what will make the most difference for you. Example: If stress is your biggest challenge, start with mindfulness practices. 3. Personalize Your Goal: Make it meaningful by connecting it to your values or health aspirations. Example: “I want to reduce stress, so I have more energy to enjoy time with family.”

Making the Change Stick

Track Progress: Use a journal or an app to log daily actions. Build a Cue: Pair your new habit with an existing one. Example: Meditate after brushing your teeth in the morning. Set Rewards: Celebrate small wins to stay motivated. Example: Treat yourself to a favorite book or a relaxing evening after a successful week. Plan for Challenges: Anticipate obstacles and decide how you’ll respond. Example: Prepare a rain-friendly exercise routine to stay active even in bad weather.

Lifestyle Change Ideas – Pick ONE and DO IT

Sleep Improvement   ☐ Go to bed and wake up at the same time every day.   ☐ Reduce screen time 1 hour before bed.   ☐ Create a relaxing bedtime ritual (e.g., herbal tea, light stretching). Physical Activity   ☐ Walk for 30 minutes daily (or break into 10-minute chunks).    ☐ Try yoga, tai chi, or stretching to improve flexibility and reduce stress.   ☐ Include 2–3 days of strength training per week. Outdoor Connection   ☐ Spend 15 minutes in natural sunlight daily for Vitamin D.   ☐ Take a mindful walk and focus on sights, sounds, and smells around you.   ☐ Start a small garden or tend to plants at home. Stress Reduction   ☐ Meditate for 5–10 minutes daily using a free app or guided video.   ☐ Practice deep breathing for 3–5 minutes during stressful moments.   ☐ Schedule a 15-minute break for yourself to relax or do something you enjoy. ☐ Take a 20-minute bath with Epsom Salts Digital Detox   ☐ Limit screen time to 2 hours after work.   ☐ Use “Do Not Disturb” mode to avoid interruptions during personal time.   ☐ Replace one scrolling session with reading or a creative hobby. Hydration Habits   ☐ Drink a glass of water first thing in the morning.   ☐ Replace one sugary drink with herbal tea or infused water.   ☐ Keep a water bottle nearby and sip regularly throughout the day.

Why 30 Days?

Build Momentum: 30 days is long enough to make a new behavior feel natural. See Results: Many changes (e.g., better sleep, lower stress) show measurable benefits within weeks. Boost Confidence: Successfully sticking to one change makes it easier to tackle others.