building healthy habits | Exceed Hormone Specialists

As 2023 draws to a close, we find ourselves on the brink of a new year, ready to turn the page into 2024. During these final days of the year, a moment of transition allows us to consider the past twelve months, embracing the highlights and confronting the challenges we have faced for the valuable lessons they offer. Whether you are approaching the new year with caution or optimism, here are a few tips to set yourself up for success in 2024.

Journal

Take a moment each day to pause, reflect, and put your thoughts on paper. Journaling provides a therapeutic outlet to unwind, think about the day, and acknowledge the personal growth you have reached through times of adversity. Over the years, you will have a beautiful memoir filled with special details and milestones from your life. Whether you are guided by a prompt or by spontaneous thoughts you’ve had throughout the day, dedicating time to journal is a great way to practice self-care and self-awareness.

Set Achievable Goals

The excitement and optimism that comes with a new year can often translate into a desire to set lofty, life-altering goals. The end of the year is a time of reflection, and for many of us, a time to think about the positive and negative in our lives. This is why so many of us create a list of resolutions to start achieving come January. However, if too many goals are set or you are not giving yourself ample time to achieve your resolutions, burnout and discouragement are likely. In fact, studies have shown that setting too lofty of a goal harms your mental health.

The trick is to start small with bite size goals. If you aim to go from walking 20 minutes each day to running a 5k, start by jogging for 5 minutes on one of your walks. Or, if your goal is to lose weight, consult with your doctor to create a manageable and sustainable plan to help you achieve your goals. Remember that progress takes time, so no matter what your resolutions are, start slowly and enjoy the process.

Social Connection

As you navigate the transition from one calendar year to the next, the significance of spending quality time with loved ones becomes even more meaningful. Social connection is pivotal to health and wellness, and can even lead to a longer life and better health. The CDC emphasizes that maintaining strong social connections leads to more stability, healthier life decisions, and makes you better in coping during times of stress, depression, or anxiety.

Set a goal of getting together with a group of your loved ones twice a month. Even those of us who lean on the introverted side can benefit from one-on-one time with our closest friends. When walking into a new year, it helps to have friends by your side to encourage and support you.

Screentime Moderation

In the midst of the festive holiday season, added time in front of the screen can slowly creep up and take over our evenings. It’s important to find a healthy balance between enjoying our favorite holiday films and taking much-needed time away from the screen. Excessive screen time can have a negative impact on your overall health. Studies have found that too much time in front of the screen can decrease your quality of sleep and even contribute to poor stress regulation, obesity, and cardiovascular disease. Consider setting time limits on your devices to moderate screen time. Learn how to set time limits on your iPhone here.

Being deliberate about how much time you spend in front of the screen will also allow you to enjoy more intentional engagement with your surroundings, fostering deeper connections with loved ones.

Schedule Your Physical

Be sure to set up a routine physical with your doctor to discuss health concerns or goals you might have. Your doctor can provide support during the visit or connect you with the right resources to create a plan that suits your needs.

Another beneficial step to start the new year is by checking your hormone levels. Consider making an appointment at Exceed to have a specialist evaluate your hormone balance. It’s a straightforward way to gain insights into your health and make any necessary adjustments.

Taking these small, proactive measures sets a positive tone for the new year and contributes to a healthier, happier you in 2024.

Connect with us online or give us a call at (901) 312-7899

If you’ve ever been inspired by a friend or colleague to get healthy, you know how exciting it can be to begin your own health journey. That initial inspiration can be enough to get started, but it’s not always enough to keep you going. Whether it’s a lack of resources or time or a lack of motivation, we’ve all been there. That’s what makes accountability and adaptability essential.

Accountability

Research shows that if we have someone alongside us cooking healthy meals or working out, we’ll experience a higher chance of long-term success — not only in reaching but maintaining our health goals. If you’re inspired to follow a healthy lifestyle and have someone to hold you accountable, you’re much more likely to go to that workout class, or cook dinner instead of ordering takeout. It starts with creating a plan and having a reliable partner you can lean on for support. Work together to meal prep every Tuesday, or sign up for the same boot camp class on Saturday mornings. When you know someone — in this case, a loved one — is depending on you, you feel more inclined to show up for them. As a result, you show up for yourself. Not only that but spending time building healthy habits together will strengthen your relationship emotionally and build stronger connections with one another.

Adaptability

There will be days when you don’t have time to exercise, or nights out with friends that don’t necessarily provide healthy meal options. This is perfectly okay! Be willing to adapt in ways that work best for you and your partner based on the unique circumstances that may come your way. The key is setting those boundaries ahead of time. Make note of any upcoming travel, hectic work weeks, etc. so you can plan ahead. Choose one day per week to give yourself some grace. Or have plan B’s for occasional slip-ups with your diet so you can easily shift.

Ready to bring balance and vitality back into your life? Connect with us online or give us a call at 901-312-7899.

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Set Yourself Up for Success in 2024