Healthy swaps are an exchange of a habit you’re trying to change for one you’re trying to build. Many of our habits are ones that we’ve developed over time but can’t trace back to when they started. However, it’s never too late to change a habit; you can start slowly by making a healthy swap during each part of your day.
Morning
When you start your day feeling rushed and overwhelmed, it can set the tone for the remainder of your day. Upon waking, you have an opportunity to pause and create a routine that can help you ease into your day.
3 morning swaps to help ease into your day.
1. Reaching for your phone >> A moment of mindfulness
Reaching for your phone the moment your eyes open invites a barrage of external stimuli: social media notifications, emails, news updates, texts, all of which can trigger comparison, anxiety and a false sense of urgency before you’ve had time to gather your own thoughts. Break this habit and you’ll have a fresh opportunity each morning to prioritize your emotional wellbeing. A moment of mindfulness means engaging in activities like journaling, making a healthy breakfast, stretching or practicing yoga and pausing to welcome the day with a clear head (and lots of gratitude!). Pro Tip: charge your phone across the room to avoid temptation.
2. Blaring alarm >> Natural wake up
A blaring alarm jolts you from sleep and creates a sense of urgency to pop right up and get moving. No matter how many times you hear it, that loud jolt can leave you feeling groggy and disoriented. Hitting snooze is like having a mariachi band beside your bed ready to play a full concert every 6 minutes. But, waking up naturally is only possible when you establish a consistent sleep schedule (yes, even on weekends). If you must use an alarm until your body adjusts, try one that gradually increases in sound or one that’s a softer soothing sound.
3. Coffee for breakfast >> Protein-rich meal
Eating a healthy breakfast helps stabilize your blood sugar levels, improves your concentration and gives your brain a power boost. When you break your fast with a protein-rich meal, you’re less likely to skip meals or snack during the day. The ritual of making breakfast helps you start the day with your health and wellbeing first. If you’re not ready or able to eat a full meal, try a protein smoothie instead.
Daytime
Our daytime habits often derail our best attempts at starting the morning on the right foot. Fortunately, there are a few healthy swaps you can implement immediately to feel more productive and clearheaded each day.
4 daytime swaps for productivity and mental clarity
1. Working through lunch >> Take a lunch break
Even with the many pros of working from home, the major con is how many more hours remote workers log: up to 10 more hours a week or an extra 40 every month. taking a dedicated lunch break helps foster a feeling of work-life balance. Push back from the computer screen, linger over preparing a healthy meal and enjoy a midday break whenever possible. For even greater mental clarity, try taking this break away from all screens – no TV, no iPad, just you eating mindfully and savoring every bite.
2. Long midday nap >> Short power nap
Napping during the day can have both positive and negative effects on your mental health and wellbeing. On the positive side, taking a nap can boost alertness and brain function while reducing fatigue and improving your mood. On the negative side, taking a nap can disrupt your circadian rhythm, even causing more fatigue. The best approach to a midday nap is to keep it short – 10-30minutes tops before 3pm. Find a dimly lit comfortable place to lie down and set an alarm just in case. Be sure to consult your physician if you’re experiencing chronic fatigue that isn’t improved with the addition/adjustment of a daily power nap.
3. Florescent light >> Natural light
Eye strain hindering your productivity? Try turning off the florescent lights and opening the blinds instead. Did you know that natural light provides a broader spectrum of light compared to lamp light? This broader spectrum can help release the good-mood hormone, serotonin, work with your natural sleep cycle and boost productivity by causing fewer headaches. Is it time to reorient your home office to soak up some natural light?
4. Sitting all day >> Frequent stretch breaks
When it comes to optimal health, frequent breaks to stand, stretch and move around help reverse the negative effects of sitting. These frequent breaks are more effective than sitting all day and ending the day with an hour-long workout. Simply put, 1 hour of exercise won’t undo hours of sitting. Set a timer, dust off that fitness tracker, take your lunch breaks – whatever you need to remind yourself to get up and move.
Evening
You cannot exhaust yourself day in and day out and then expect your nervous system to relax on command.
You can’t work yourself to the bone and treat one yoga class, one spa day, or one vacation as a cure-all for stress. Unfortunately, our modern lifestyles aren’t synonymous with slow living but you can start with a few simple swaps each day to help make relaxation a practice.
5 evening swaps for restful sleep
1. Reading on your tablet >> Reading a paper book
Cut off screen time at least 2 hours before bed to help your mind unwind. The blue light from your devices can interfere with your body’s natural production of the sleep hormone melatonin and disrupt your circadian rhythm, making it more difficult to fall and stay asleep. A 2-hour cutoff is recommended to ensure that your nervous system has ample time to unwind and fully relax so that you can roll right into a deep sleep.
2. Tossing and turning in bed >> Getting up to move and stretch
If you’re tossing and turning in bed and having trouble falling asleep, get up and move to another room until you’re ready to fall asleep. Stressing over not being able to fall asleep won’t help you relax. When you move to another room, try a few gentle stretches, reading or meditating (don’t reach for your phone!). It’s important that your body knows that your bed is for sleep, not restlessness.
3. Drinking coffee >> Drinking herbal tea
Drink herbal tea instead of coffee for your pre-sleep beverage and avoid the negative side effects of caffeine on your sleep quality. Even if you don’t have trouble falling asleep after drinking coffee, the quality of your sleep does suffer. Caffeine blocks the neurotransmitter adenosine that builds up steadily in the brain to promote sleepiness. Even a cup of decaf coffee can contain 2-5mg of caffeine with some brands containing higher amounts depending on the manufacturing. If the frothy creamy goodness is what you’re after (and hot water just won’t do) add a splash of non-dairy creamer or milk to your tea or try a thicker consistency like rooibos.
4. Turning the temperature up >> Turning the temperature down
Did you know that the ideal sleeping temperature range is between 60-70 degrees Fahrenheit (15.6-19.4 degrees Celsius)? This temperature works with the natural drop in your body temperature that happens during sleep. Finding the right sleep temperature is a matter of preference and time of year, but don’t hesitate to turn down the heat if you’re looking for a natural way to optimize sleep quality.
5. Strenuous activity >> Stillness
Some days you’ll be rushing around until the moment your heads hits the pillow but whenever possible, try to make time for stillness before bed. Give your body time to relax and prepare for sleep by taking a warm bath, reading a book, practicing yoga or meditation or snuggling up with your family to talk about your day. This also means swapping that late-night workout for something more relaxing like Yin or Restorative yoga.
People who appear really disciplined only practice a few healthy habits each day.
Which of these healthy swaps are you going to practice?