Six Things to Do for a Real Good Day

Even if you aren’t sure what to make of the idea that “everything in the universe is connected,” one thing is for sure: our brains and our bodies work well together.

Follow me on this one: our brains are connected to the rest of our body.
Yes… thanks Captain Obvious.

Our bodies need to move in order to stay healthy.
I’m tracking…

Which means our brains also need to be flexible and get to work — since there’s a connection between our mental health and physical health.
Right, right — so tell me more?

Experts at the Centers for Disease Control and Prevention and The Primary Care Companion to the Journal of Clinical Psychiatry know what’s up. Take it from them: “regular physical activity … can also reduce your risk of depression and anxiety and help you sleep better” and “exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.”

We work out our bodies all the time. Don’t you think it’s about time we do some real good things for our mind as well? Exercise is just one of the ways you can treat yourself to some added strength in the mental and physical health departments.

Try these six quick daily habits:

Meditate for quick sec. Sloooowwww doooowwnnn racing thoughts after a stressful day or when your body starts to feel too much of the burn by meditating. Taking a few deep breaths is one way to slow down your parasympathetic nervous system — a fancy way to describe the part of our body that helps us rest. If meditation isn’t your jam, try another form of mindfulness. Striking a new yoga pose or sending a few “thank you” texts to friends can also help you tune in to yourself and your surroundings.

Build in some flexibility. Stand up. Wave your arms in circles. Turn your core side to side. Do a quad stretch. You might feel more flexible already. Loosen up your mind at the same time the next time you take a stretching break: listen to your favorite song, a video lecture from someone that inspires you or a comedy podcast during your stretching breaks. Flexibility across day-to-day activities helps us remain adaptable and ready to address whatever comes next.

Drink up, buttercup. Swap out your next energy drink or cup (or was it a pot?) of coffee for some real good, old-fashioned H2O. Our brains and our muscles benefit from getting enough water each day. Dehydration can negatively affect both mental and physical performance. Drinking more water helps you squeeze in more reps at the gym and focus on the tasks in front of you. To be more direct: if your pee doesn’t look like pale lemonade, it’s time to drink more. Challenge yourself by getting the biggest reusable water bottle you can and drink a full serving of it right when you wake up.

Add colors to your plate. No — we aren’t talking about rainbow-colored slushies or overly processed foods. The more naturally colorful your next meal, the more nutrients you’re likely getting. Add more fruits and veggies to your plate, and switch things up by checking out what’s in season. If you’re feeling intimidated in the kitchen, start small with learning a new healthy snack recipe. Purple cauliflower tots, anyone?

Walk it out. Don’t get us wrong: hitting the gym with a buddy or doing a high-intensity workout is great, but it might not be something you should do every day. This may sound TOO simple, but going on a daily walk outside is a surefire way to boost your mood, burn some calories and let your muscles recover. Even if you have just 15 minutes, breathing in some fresh air may help you let some of the stress of the day feel a bit less daunting. And if you really need that workout, strap on that rucksack and make it a weighted walk.

Get stuff done. We know this may sound corny but — what’s one thing you can do that future you will be thankful for? Whether it’s meal prepping, stretching or making a quick list, focus on one task to knock out that’ll help you feel more prepared. Clearing the way for more longer-term efforts can help build more confidence for navigating more complicated tasks and unexpected curveballs that life might throw your way.

Not to get all cheesy here… but making this year YOUR year (or at least better than 2020), starts with you. Go on, get after it!