How Forming a Wellness Vision Creates Behavior Change

How do you accomplish a wellness goal when you are unsure of how to change the behavior pattern?  Without creating a wellness “blueprint” or vision for success, it is difficult to carry out the steps to get to that place. However, when we have a clear vision, the actions steps to get to those goals become much easier execute.

So how do we form that vision? It is up to you to create your vision as everyone’s differ depending on what goals they are trying to accomplish. However, the formula to create the vision is going to be the same. You just need to answer a few basic questions and the blueprint forms itself.

When creating your wellness vision, ask yourself what are 3 areas would I like to improve in my life ?

Close your eyes and imagine what it would look and feel like if you had already accomplished these things.

Some examples of a wellness vision may be :
In the next 3 months, I would like to look better in my clothes and be a more desirable weight, 140 pounds. I would like to play with my children without tiring. I would like to reduce my cholesterol and diabetes numbers.

Whatever the vision may be, make sure you form it into a sentence, because this is the sentence you will keep referring back to often while working to achieve your goals.

Now list all your motivators.

What are the things that really move you to make the change?

Some examples are:

  • Your family
  • Your self image
  • Increasing confidence
  • An event
  • A feeling you would like to gain or improve

Next, list your obstacles.

What are the things getting in your way ?

Some common examples are :

  • Work life balance
  • Time management
  • Lack of support
  • Lack of knowledge
  • Low motivation

Now look at the things you are really good at.

  • Is it easy for you to listen and give advice to others?
  • Do you support others visions?
  • Are you a leader?
  • Do you have a natural hobby or talent that you were born with or something that has always interested you ?
  • Are you a great planner for your family and children’s activities?

Are you a great multi-tasker?

Use these strengths to overcome your obstacles.

Set a one week goal for yourself and start with something simple, like:

I will go to the grocery store today and look for healthy items to cook so I can bring my lunch to work at least 3 times this week.

Once you have achieved this goal look within and see how this made you feel?
Did you feel better ? How did your body feel? How about your energy level ? Did you feel a sense of accomplishment?

As weeks progress see if you can increase this same goal by frequency or duration.

Then move on to the next goal.

By making making small goals realistic and doable they can be achieved more easily.
This makes it easier to maintain the current goal and move onto the next one.

The goal is to find a happy medium so that our diet, physical activity, stress, sleep, and happiness are all balanced.

If you feel you had hit a roadblock go back to your vision, look at your motivators, obstacles, strengths , and see if there is something you can re adjust.

Accept roadblocks, challenges, and disruptions that come along. Remember your vision and regroup.
Listen to you body and feel your emotions.
If you need to rest and regroup do this.
Your body will let you know what it needs and when.

In the end, your wellness vision creates your blueprint for success and will guide you to where you need to go.
Always look to this vision for guidance and you will be amazed how your mind and body will work out the rest for you!

Have a great week everyone 🙂

10 Simple Tricks to Increase Happiness Daily

Don’t Worry Be Happy? That’s how the song goes right? Well easier said than done! I wanted to add a few tricks I have learned to increase happiness and positivity into everyday life. I use these tricks with myself and my patients. They really do work and I receive excellent feedback on all of them. I find increased happiness will help you get to your health goals faster. It increases you motivation and overall mood. Without this, its hard to get motivated to do anything healthy! Looking back when you were at you healthiest , I bet you were highly motivated, positive, and happy. So here are a few simple tips to get us there!

1. Exercise your Strengths

What are you good at? Make a list. Everyone has at least 3! Can you take these strengths and use it to help someone else? Such as showcasing your cooking skills as a volunteer? Or maybe it’s a sport you are good at? Could you start at team? Don’t let your natural born skills go to waste! Use them wisely, and in turn possibly pass that skill down to someone else that could use it and will be appreciative. This will make you feel happier when you are utilizing your natural born skills

2. Plan Activities or Events to Look Forward To

Having something to look forward to is another way to increase your positivity. Even if that event or thing is far away, you will still have an end goal in sight. Why not plan a trip, to see friends/family, a sporting event, participate in a race, or get involved in a local group or event? What do you have to look forward to right now? When you have something planned how does that make you feel?

3. Exercise

This is no secret. Exercise has been proven to increase happiness. Why? Because we release endorphins as we get moving, and this increases our mood. Why not find an activity you enjoy and incorporate into your schedule 3-4 times per week? Find a buddy or perhaps look forward to meeting new people or trying a new exercise or hobby you have not done before!

4. Meditate

There is a reason meditation has become so popular! It works to reduce stress and increase mental clarity. In turn, this will increase our positivity and happiness. Try meditating 5 minutes per day and increase by a few minutes gradually. Find the balance that works for you. If you have trouble getting started there are local meditation groups, apps , and podcasts that can help guide you to getting started.

5. Take a Walk Outside Even if It’s Just for 20 min During Your Work Day

Yes it has been shown that people that get up from their desk and get moving return back to work much happier, energized, and productive than those who just stayed sitting all day. Why outside? Because getting that sunlight, vitamin d, and fresh air will energize you! Even when you are feeling very tired try to find the motivation to get out there! I promise you will feel a lot better that you did once you get back!

6. Spend Money on People and Events Not Things

When you are able to, aside from the things you absolutely need, try to see what it feels like to spend money on taking another person or group to an event, or taking yourself to a vacation! While it can feel good to buy things for yourself, it has been shown that when you are able to help others out, for example inviting a friend to a show and paying for them , it increases your happiness and well-being. Why? Because you are giving and not expecting anything in return!

7. Make a Point of Committing Random Acts of Kindness

On that note, why don’t you plan on committing to randomly helping a stranger at least once per week? That may be the guy on the subway or paying for the person’s coffee behind you in line randomly. Again, you are giving without expecting anything in return. The universe will  return that favor back to you in other ways

8. Watch Less TV

Instead of engaging in mindless TV watching why not do an activity, exercise, talk to loved ones, listen to music, play sports, teaching, reading, volunteering, blogging, cooking,  or some other productive activity? While watching TV is enjoyable, putting a limit on how much you are watching per day is ideal. Don’t forget our brains are wired to do so much more than stare at a screen; we are thinkers, make sure you are using your brain to the fullest capacity

9. Infuse Positivity into Your Work and Home Environments by Displaying Pictures of Your Loved Ones

Place reminders all over, of your family, friends, pets, co workers, team mates, church friends, or whomever you call your loved ones or close knit group. This is a constant reminder of all the external forces you have outside of yourself that are there for you. These are the people that bring joy into your life. Just by seeing a picture of them, you will feel a sense of happiness.

10. Smile and Compliment Others, Including Yourself

Smiling is so under rated but yet it is everything and it is one of the first things people notice about you. When you smile more, you feel more happy, that is a fact! Compliment others daily. No fake compliments but real sincerity from the heart. Also, please don’t forget to compliment yourself. Write down 3 things you did well each day as a reminder

I hope these tips will help bring more happiness into your day! Don’t forget to share these with others! Knowledge is Power