OPTIMAL WELLBEING CHECKLIST

Experiment with these optimal wellbeing habits

Achieving optimal wellbeing is often seen as a complex and overwhelming task, but it doesn't have to be. By making small, intentional changes to your daily routine, you can significantly improve your nutrition, mindset, lifestyle and movement habits.

Drink water first thing

A daily ‘internal shower’ will hydrate your cells, energise your mind, support detoxification and remind you that prioritising you is the most self-less thing you can do!

reset your breath

When we’re very stressed we breathe from our chest instead of our diaphragm. Diaphragmatic breathing is proven to reduce stress, anxiety & blood pressure whilst improving lung efficiency.

consume 6-8 different coloured veg per day

Eating more vegetables is a guaranteed way to consume more water (hydration), fibre (digestion & detoxification), and micronutrients (essential vitamins and minerals).

consciously consume at least 1 meal per day

Sit. Disconnect. Pause. Slow down. Chew. Practice the 5 steps anytime you’re eating to improve digestion and appetite regulation. Top tip: tune in to your first burp – this is often the first physical signal that your stomach is full.

practice gratitude daily

This practice trains our brains to scan the world for the silver linings rather than just seeing the storm clouds – it has scientifically proven benefits for our nervous system & happiness levels! When you win the morning – you win the day!

RAISE YOUR HEART RATE AT LEAST 2 MINS per day

This habit improves the efficiency of your lymphatic system (your body’s waste removal system) to boost immunity by aiding detoxification

spend 10 active minutes outside per day

This habit balances hormones, increases energy, improves sleep quality, and increases vitamin D absorption! Complete it after a meal for digestive benefits too!

Move every 45 minutes

Set reminders for energy breaks with a posture stretch. This habit reduces the harmful effects of sitting such as musculoskeletal problems & lethargy whilst boosting natural energy!

Addressing Habits with Curiosity and Compassion

Embarking on a journey towards optimal wellbeing requires more than just physical adjustments; it calls for a mindful and compassionate approach to all aspects of your habits. In this section, we delve into various areas that might be affecting your overall health, providing insightful questions and practical tips to help you reflect and make positive changes.

By addressing these habits with curiosity and kindness, you can uncover the true impact they have on your life and begin to make conscious, intentional decisions that lead to a more balanced and fulfilling lifestyle.

Screen time

How do you feel about the amount of time you currently spend on your phone?
Would it be beneficial for you to set a 30 minute screen curfew at the start and end of each day?
How else could you fill this time?

Top tip: Screen time apps can be helpful awareness & progress measurement tools.

ALCOHOL

Do you provide your liver with at least 2 consecutive days to regenerate?
How do you feel about your current alcohol intake?
Would you benefit from experimenting with a 30- day dry or damp challenge?

For more advice visit: https://www.drinkaware.co.uk/ or https://alcoholchange.org.uk/

SMOKING

Become curious about your smoking habits & if you do smoke, smoke mindfully. Do you know when you are more likely to smoke? Habitual patterns? Changes in mood? Boredom? If you do smoke, use all of your senses; taste, smell, touch, sound & sight and become curious about how it makes you feel.

For more advice visit: https://www.nhs.uk/smokefree

PURPOSE AND CLARITY

We all need a direction to aim for to know whether we’re on track or off track

What does optimal wellbeing mean to you?
Are your current habits supporting you to be the best version of yourself you can be?

Top Tip: Try journaling, speaking with like-minded people or investing in a coach to help in this area (see professional accountability below).

PLANNING

You can save many wasted minutes of reactive time by investing in pro-active planning time…

Do you plan your evening meals at the beginning of the week?
Do you plan your mental fitness activities at the beginning of the week? e.g. time for meditation
Do you plan your physical fitness at the beginning of the week? e.g. time for exercise
Do you plan your emotional fitness at the beginning of your week? e.g. time with loved ones or self-care time

ACCOUNTABILITY

Life has a cunning way of de-railing even the best intentions, there are 3 main types of accountability:

Self-accountability – record metrics every 6 weeks & set reminders or nudges.
Group accountability – consider implementing regular check-ins and open communication channels where your team, friends or family members can hold each other accountable and celebrate shared successes.
Professional accountability – connect with a certified Wellbeing Coach

Remember optimal wellbeing is the most selfless thing you can invest in because when you fill up your own energy, resilience and fitness cups – it’s inevitable that you’ll inspire others to fill theirs too!

bUILD A HEALTHY LIFESTYLE THAT WORKS FOR YOU

Discover Habits for Health our online programme that helps you upgrade your habits today for a healthier tomorrow.

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