If you are sick and tired of trying to stick to wellness goals that only last for a few days, learn about my 5 daily wellness goals that are easy to accomplish when you follow a few simple steps.
Trying to manage your health and wellness goals can become overwhelming really fast. In fact it is completely normal to show up here today feeling beat down from trying so many methods to find your best health that just don't stick.
The fact is most people set goals that are unrealistic to achieve and then are disapointed in themselves they didn't achieve the goal.
I am here to tell you that it isn't your fault and I have a way to help you. And if you think you are too busy to start a wellness routine I am here to show you just how easy it can be.
This is the wellness routine that I have used for 7 years and has led to the healthiest version of myself. I have energy, know how to listen to my body, and know what to do when something is off with my body.
It is so freeing and I want that for you too!
In order to show you how to achieve health and wellness in a realistic and balanced way I have broken down your Wellness Routine into three parts. Daily goals, Weekly Intentions and Monthly Challenges.
Don't let this sound overwhelming because I have designed a monthly calendar for you to follow with all of this information in one place.
Each part focuses on four pillars of health; intake, movement, sleep, stress management. Learn more about the four most important health and wellness pillars here.
Today we are discussing the sweet rustic bakes "Daily Goals" part of your sweet rustic bakes Wellness Routine.
Be sure that after reading this you head to the rest of the Wellness Routine to print off all of your FREE printable trackers.
The Wellness Routine Rules
In order to virtually help you succeed at sticking to these daily health goals I need to establish a few rules you must follow. These rules are non negotiable and are the keys to your success.
1. Start Small
I mean really, really small. Especially if it is a part of health that you loathe.
It's kind of like starting at rock bottom. There is only one way to go and that is up.
When it comes to tackling these daily goals I encourage to start with one or two and work your way up to accomplishing something small on each goal every day.
2. There is no failing, only progress
There will be no feelings of defeat or failure on this wellness program because your goal is to overall increase your wellness just a little bit than what you were doing before.
Your health is a long term journey and isn't achieved or broken by one day, week or month of missing a goal. It is achieved by continuous progress to do better. We choose progress over perfection.
If in April you only ate 5 veggies the entire month, eating 6 veggies in May is progress.
This is how progress is made. This is how we make changes that stick.
If you don't check off a daily goal that is absolutely OK because maybe next week you will. Or maybe next month you will.
It all adds up friends.
When you get suckered into the metality of failing when you don't do something perfect each day, you then progress into the F*** it I messed up everything.
A flat tire on your car doesn't mean you pop the rest of the tires. You fix it and move on.
Absolutely no big deal.
What are the 5 daily goals?
The five daily goals are
- fruits and veggies
Fruits and veggies
For this goal you will aim to slowly increase the amount of fruits and veggies you eat in a day.
The amount you are aiming for is dictated by you. Not by the FDA, not by your doctor, not by the Instagram influencer with a 6 pack.
To implement this goal you will observe how many you typically eat in a day and increase by one. This can be one serving or one bite.
You will stick with this original increase until it is easy for you and you are ready for more.
There are a few end goals you can try and reach but again this has to be what you want, not what I say. In general there is benefit to eating 8-10 servings of fruits and veggies in a day. Or making half your plate at every meal a fruit or vegetable.
The daily goal of hydrate is referring to water. Your body needs water and you will feel so much better when you drink it.
But it can be tough to get a lot of water in even when you like drinking water. It can be an excruciating goal for people who hate water.
To start this goal you will start small and increase once the original goal feels easy. Start with one more glass of water than you currently drink a day.
I suggest you add the extra glass in at a time that is part of your normal routine such as making breakfast or brushing your teeth.
The amount of water you drink in a day should be based on your weight. So your final goal could be .5 ounces to 1 ounces of water per pound of body weight. So a 150 lb person would drink 75-150 ounces of water a day.
A daily goal of sleep will help you work towards getting the number of hours you need to feel well rested. So what is the number you should be aiming for? The fact is you can't pinpoint an exact number because everyone is different as far as age and lifestyle factors.
Here is a chart that is from the National Sleep Foundation showing ranges each age group should aim for with sleep.
In general, 7-9 hours of sleep is the proverbial sweet spot to achieve the maximum benefits. Getting more or less hours of sleep than than can result in health problems.
First identify how many hours of sleep you woud like to be getting. Next, observe how many hours of sleep you actually get. From there pick a goal you would like to works towards. Again, we start small.
This could be going to bed 5-15 minutes earlier than you normally do and eventually working your way up to an hour etc.
Your daily goal should be to move just a little every single day.
Movement for health is designed to provide your body the changes in position it needs to keep your body from getting old and immobile. There are other benefits we get from movement and exercise but it is important to realize exercise is not the epitome of health.
Movement is not exercise. But exercise is movement.
Movement and exercise should never be used as punishment to make up for food you ate or want to eat. I want that to sink in.
Movement should be completed daily by intuitively listening to what you WANT to do that day.
You may not want to run 3 miles like you had planned, but you may want to stretch. Stretch and do that without guilt. Learning to move intuitively is the key to long term success and a love for movement.
To help explain this more, here is what that looks for me. I pretty much hate to workout longer than 15 minutes. Something about doing that literally makes me want to poke my eyeballs out with hot pokers. When I was trying to make myself stick to a workout schedule that included mostly workouts that were 30 minutes long I found I just wouldn't do it cause I didn't have time for 30 minutes.
Then I realized what I did want to do is workout for 10 minutes, and that was completely doable for me always. I ended up working out or moving more in a week when I did 10 minutes every day than when I planned to do 3 workouts for 30 minutes 3 days a week.
I now always listen to what I feel like doing...and if I don't feel like working out I think about what I am willing to do for 5 minutes at minimum.
Some days I do 10 squats and call a day.
I hope this daily wellness goal will help you realize that movement is not all or nothing. Movement is changing the position of your body. You can literally do anything you want to reach this goal.
March in place, do martial arts, stretch out, punch your pillow, run, walk, crawl. It all counts.
Stop thinking that in order for exercise or movement to be beneficial it needs to be a 60 minute hard core workout.
To start your movement journey aim with starting 5 minutes of movement a day. If you love to workout then by all means continue to workout how you love. As long as when you don't feel like doing it, you make yourself do it. Think about what you want to do and what your body needs, not what a schedule has dictated you do.
Plan and Prep
Implementing a part of your day where you plan and prep for your next day is vital to reducing stress in your life.
For this daily goal you will write down at least one thing you want to get done the next day. You will also prep one thing that will make your next day easier.
Here is what this could look like:
To do list- pay cell phone bill
Prep- set out clothes for the kids to put on in the morning
Boom. Done. How quick and easy is that? Now of course you can totally make an entire to do list or prep until the cows come home. But I personally hate prepping. So you have to dig deep into what kind of person you are and start small.
Don't try and force yourself to be someone you aren't by trying to be perfect at planning and prepping in one day.
Ideally you should prep for something in the morning because the first hour of your day is what sets the tone for the rest of the day.
Have I caught you thinking planning is a waste of time? In actuality, all studies show that taking the time to plan your day will actually save you time in the long run.
Preparing the day before does more than save you time. Planning and prepping can actually help ward of decision fatigue. New to the concept of decision fatigue? Me too.
Decision fatigue was named by psychologist Roy Baumeister and he believes decision fatigue exhausts our self regulatory resources. When tested this theory showed that: "Making choices led to reduced self-control (i.e., less physical stamina,task persistence in the face of failure, more procrastination."
Planning and prepping eliminates decisions we need to make in a day thus giving us more resources available for the really important decisions in our day.
These methods are scientifically proven to work when decide to start working on them.
Writing down what you want to get done the night before is essentially imploring the the Ivy Lee method. The Ivy Lee method has been around for over 100 years and is a strategy that was developed to help productivity at work.
The Ivy Lee Method is a process where you write down 6 most important tasks you wish to accomplish the following day, and then make those the first thing you do.
But we are doing things the smart way here because we want thise habits we are devleoping to stick and not feel overwhelming.
Remember we will start super small. To start planning and prepping, begin with one or two items to prep and plan.
When Should I start
Right freaking now friend! You do not have to wait until Monday, a new month or the proverbial "I'll do this when....(insert excuse). Simply print and go off and be your bad ass self. This doesn't have to be perfect. But it is time to take action on your health. Don't wait another second. You are absolutely worth it.
Why this Wellness Routine works
This works because it is simple enough to initiate. There is no need to even think about what you need to do because it is all laid out for you. Each goal is simplistic in nature and you can start any time.
We are releasing dopamine friends and dopamine is a real f*cking good motivator. The simple act of crossing off a completed task or goal actually releases dopamine in the brain. This is because when we check an item off of a checklist we feel successful. Feeling even small amounts of success releases dopamine. These dopamine releases will keep you coming back for more to check off.
Behavior based wellness goals
This daily wellness routine is designed to help you implement behavior based goals. Behavior based goals are goals that isolate your actions from outside influences. They are the specific actions you take to reach your end outcome goal and you have complete control of these goals.
Setting a goal such as " I want to eat one green vegetable a day" is a goal that you can control and there are no external factors that affect that. Unlike setting a goal of "I want to lose 10 pounds" which is a goal you ultimately can not control because there are MANY external factors that can affect the goal.
SMART based goals
SMART goals are goals that are:
We have got all of that and a bag chips and I did all the freaking work for you. Well not all of it. You will have to decide for yourself what your "specific" is. But I have all the faith in the world you can do it.
I am so proud of you for hanging in there and diving into these 5 daily goals for busy moms. I am confident that you can make this work for you. I am 1000% here to help you on your journey.
Here are your next steps:
- Read "Four Health Pillars Moms Shouldn't be Ignoring"
- Read "sweet rustic bakes Wellness Routine How To"
- Print your monthly Wellness Routine HERE
- Print your daily goal trackers HERE
Have fun friends. Your health is about to change in big ways.
But wait friend! Have you signed up for sweet rustic bakes emails yet? If you are looking for simple ways to make your health and your family's health better Sign up here ???? and get your free "5 Steps to a Healthier Family + 1 day Real Food Menu".