What comes to mind when you think about making a change that could improve your health and wellbeing? Is it stopping something, taking away, removing, or avoiding to move forward or to be successful? Just saying them aloud sounds negative, heavy, and even challenging. That feeling can become a barrier for us and taking a step towards our goals.
What if when we envisioned the changes we would like to make we thought about what we could add in to make that happen? What could I add to what I am already doing to help move forward with my wellness and health goals?
Where we start often depends on what is currently going on in our life, any health issues or symptoms we are experiencing, what is higher on our priority list, or perhaps where we feel the most change would be helpful. It could also be the area we feel the most motivated.
Let’s say I currently feel run down, fatigued, irritable, anxious, and less resilient to the stressors of my schedule and responsibilities. Making a ton of changes may feel like way too much right now. What if I added in getting to bed at the same time every night or 5 minutes of guided mindfulness meditation daily? Or I added in a 30-minute walk after my kids were in bed to help me relax and reduce stress? I could listen to a podcast or an audiobook that I enjoy while I am walking. It could be something funny and makes me laugh, spiritual or uplifting and helps me feel realigned, or something that evokes creativity and joy. Picking just one of these can help reduce stress, improve sleep, increase energy, leaving me more resilient, and will help move me forward.
If I want to start removing inflammatory foods and thinking about removing gluten, dairy, soy, grains, eggs, and nightshades feels way too overwhelming to do all at once, what if I chose one thing to add in? I could add in more servings of nutrient-dense anti-inflammatory foods, organ meats, shellfish, a morning cup of bone broth, or leafy greens such as kale, spinach, chard, or arugula to one meal per day or every other day. If I would like to avoid sugar, what if I added in a low sugar Paleo or AIP treat instead of going cold turkey?
Perhaps my digestion has been off. I’ve been bloated, gassy, constipated, or having loose stool. What if I added in a daily probiotic or tried sauerkraut or Kombucha to see if I liked it and started adding fermented food to a meal a day or a few times per week? I could also start a food journal to write down what I eat and the feelings and symptoms that come with it to see if I can identify a pattern or what could be contributing to my symptoms.
What I personally add in often involves me doing an inventory to see what’s going well and what could use some support. I think about my energy level, how my joints feel, if my digestion is off, if I am sleeping soundly at night, or how I am responding to stressors that inevitably pop up. If I can identify an area that feels like it is struggling a bit or could be better, I start there. I add in one thing that will nourish my body or my mindset. This often leaves me feeling good that I am taking an active step to care for myself.
If everything stayed the same, what can you add in that would help move your goals forward?
