Healthy habits are key to recovery success for your clients.
These healthy tips will empower our clients to create new and healthy habits in less than 5-minutes a day.
Have your client answer the following questions about their healthy habits.
- How are your sleep habits? Do you wake up feeling rested and are you tired when you go to bed at night?
- Are you familiar with meditation? Have you tried meditating or other mindfulness practices?
- How much of your day is spent sitting?
- In a typical day, how many hours are spent looking at a screen (phone, computer, tablet)?
- How much many glasses of water do you drink each day?
Based on their answers, spend a few minutes discussing which area is the most challenging for them, and review the 5-minute tip below that applies.
Sleep Habits:
Our bodies and brains require 7-9 hours of sleep per night. When we are REM sleep deprived, we get grumpy, and become unproductive. To ensure that you are getting enough sleep, wake up and go to bed at the same time every day (yes even on the weekends).
Set an alarm for 5-minutes before the time you want to be in bed. When your bedtime alarm goes off, put your phone in another room (use a traditional alarm clock) and get into bed. Even if you don’t immediately fall asleep, this structure will get you in the habit of getting up and getting to bed at the same time each day.
For more info on sleep duration recommendations, see the National Sleep Foundation Sleep Duration Recommendations Chart.
Meditation & Mindfulness Practices:
Many of have heard about the benefits of meditation (more focused attention, relaxation, positive shifts in mood, enhanced self-awareness, improved health and well-being, but have you tried it? Set aside 5-minutes in your morning routine to meditate. Guided meditations are a great place to start. The Chopra Center has several guided meditations that you can try.
Walking & Movement:
Our culture lends itself to be sedentary. Walking is the optimal solution. According to Harvard Medical School, walking counteracts the effects of weight-promoting genes, helps tame a sweet tooth, eases joint pain and boosts immune function. The faster, further and more frequently you walk, the greater the benefits. For every hour that you are sedentary, stand up and walk around for 5-minutes to get your blood moving.
Digital Detox:
Eye stress and strain can create headaches and dizziness and a condition called Computer vision syndrome (CVS).Try the 20-20-20 rule, for every 20 minutes you are looking at a screen (phone, tablet, computer) stop and look at something 20 feet away for 20 seconds. After you do the 20-20-20 rule, take 5-minutes away from the screen.
Water & Staying Hydrated:
According to the Mayo Clinic, every system in your body depends on water. Becoming dehydrated makes it challenging to function. The standard of eight 8-ounce glasses of water per day is an ideal rule to follow. The 5-minute tip is to drink one 8-ounce glass of water before every meal and after every time you go to the bathroom.
By investing in these healthy habits just 5-minutes a day, your client will feel empowered to implement more healthy living into their day-to-day lives.
