When it comes to how to eat healthier , achieving your nutrition goals is rarely just about modifying your food and eating habits ; there are many moving parts to becoming your healthiest self .
Yes , choosing nourishing foods , engaging in regular physical activity , and making time for self care are all important , but there is one component of health that is often overlooked : rituals .
Unlike habits ( which are performed for the sake of doing the action itself - think : brushing your teeth every day ) , rituals are a series of intentional actions that can lead to behavior changes .
By incorporating rituals into your daily routine , you are creating a positive domino effect to allow other healthy habits to follow .The best part is that rituals don't have to be difficult to make a difference .
Read on for seven rituals that you can start doing today .
1. Set daily intentions Creating a ritual to write down a daily intention is an automatic way to set the tone for how you want to think , feel , or act each day - including what you want to eat and how to fuel your body .
Intentions can align with your values or goals , but they can also help you get more clear on what you want out of your life and how food can help you get there ( more energy to work on your business or go out with friends , etc. ) .
And on days where''''' you feel like everything is going wrong , you have your intention to fall back on .
To get started with setting intentions , think about what you want to get out of the day and what energy you want to attract .
You could ask yourself questions such as " What attitude do I want to have today ? " or " What do I need to focus on to reach my goals ? " Examples of intentions could be " Today , I intend to open myself up to new possibilities " or " I am stepping into confidence today . "
Connecting your nutrition goals to a greater purpose or desire helps to engrain them in your mind , which can set you on the path to becoming your best self .
2. Stretch I used to think that stretching was something you only did to become more flexible or improve your sit and reach test score in gym class ( * cue the flashbacks * ) . Turns out , stretching has many benefits , including keeping your muscles flexible , reducing stress , preventing injuries , and counteracting the effects we feel from sitting .
But most importantly , stretching gives you a chance to reconnect with your body by tuning in to what's happening inside and out . The more in - tune you are , the more likely you are to live as your healthiest self .
Luckily , you don't need to dedicate an extensive amount of time to stretching to reap the benefits . All you need is a 5-10 minute stretching ritual first thing in the morning or at night before bed as an easy way to anchor your day , connect to your body , and remind yourself what you ' eating healthy for .
3. Meditate Meditation can be great for improving your health , as some research has shown it helps reduce stress and boost immunity .
But meditating can feel totally daunting and overwhelming for many people .
I mean , what's the first thing that comes to mind when someone says meditation and why is it sitting in complete silence focusing on deep breathing ? However , creating a meditation ritual doesn't have to mean sitting in silence for long stretches of time .
Meditation can be practiced in many different ways , and it may take some trial and error to find what works best for you .
One way to start a meditation ritual is through practicing visualization meditation .
This can look like visualizing yourself completing a health goal , making a nourishing meal , or just generally feeling like your healthiest , most energized self .
Picture what your ideal situation would look like and imagine it becoming a reality .
4. Gratitude journal When we express gratitude for what we have , it can make our life feel that much more fulfilling .
Although thinking about what you're grateful for is helpful , writing it down has been shown to reduce stress , lead to better sleep , and even improve interpersonal relationships .
Keeping a gratitude journal doesn't have to be long or extensive . Start by jotting down three things you're grateful for each day , anything from the weather outside to a big life event .
While shifting your perspective to a grateful one can help increase confidence and intentionality that helps you stay motivated to eat healthy , you can also express gratitude for things related to your nutrition goals , like how you have access to nourishing food that makes your body feel energized , or gratitude for how your body can move .
No matter how big or small , starting each day with a dose of gratitude can help create positive effects on your mental and physical health .
5. Limit phone usage We all spend way too much time on our phones .
I often find myself down an Instagram rabbit hole , which sucks up a lot of time and energy I could be spending elsewhere''''' .
Setting an app time limit on my phone has been a game changer , especially in the morning . I personally have scheduled " downtime " on my phone so that I don't wake up with notifications .
This allows me to be fully present in my morning routine and helps set a positive tone for the day .
While you can tailor your phone preferences to whatever best suits your needs , being intentional about how much time you are spending on your phone especially on social media - can ensure that your energy is being spent where''''' you intend for it to be and limits you from making those unintentional choices ( looking at you , mindless snacking ) when you're distracted .
6. Use affirmations Affirmations are positive statements or phrases you can say to yourself as encouragement , and they're different from intentions because they are a sentence to repeat to yourself when you need it rather than a goal or desired outcome .
When we recite affirmations , we can improve our coping abilities and overall sense of well being .
You may be familiar with " I Am " affirmations like " I am strong " or " I am healthy , " but affirmations can take many forms , so choose one that works best for you .
Start by saying affirmations out loud or even in front of a mirror as a part of your daily affirmation ritual .
Some examples include " My actions are meaningful , " " I am healthy , I am happy , I am loved , " and " My body deserves optimal nourishment . "
7. Connect with nature Spending time in the great outdoors has been shown to have many positive benefits for overall health including reducing stress and boosting your mood , which means less stress eating and more intentional food choices when we're feeling inspired , happy , and less stressed .
Nature also lets us connect to our bodies and helps us feel more in tune to its needs . Despite this , many of us are simply not getting outside enough .
Finding ways to connect with nature as a daily ritual can be as easy as taking a break during the workday to bask in some sunlight , going on a post - work walk in your neighborhood , or even taking your work ( or workouts ) outside .
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