Sustainable Habit Forming

This year we are going to share a habit every month that will help you build a strong foundation for a healthier life. Not everyone is starting from the same point — so we are giving you 3 levels to pick from. Every time you can maintain an action for 14 consecutive days, move up to the next level. Once you get to the last level — aim for 66 days in a row. Then you will have truly acquired this habit!

This month we are building boundaries with technology.

Just starting out?
Have one screen-free meal each day – no phones, no TV, just mindful eating.

Already doing that?
Take a 30-minute screen break outside of work hours every day – read, walk, or just rest your eyes.

Ready to feel more present and in control?
Choose a full day each weekend to unplug from all non-essential devices – give your mind space to reset and reconnect with the real world.

This year we are going to share a habit every month that will help you build a strong foundation for a healthier life. Not everyone is starting from the same point — so we are giving you 3 levels to pick from. Every time you can maintain an action for 14 consecutive days, move up to the next level. Once you get to the last level — aim for 66 days in a row. Then you will have truly acquired this habit!

This month we’re breaking out of the food rut and building colorful, nutrient-rich plates.

If your meals are starting to feel a little... beige, you’re not alone. Many of us eat the same handful of foods on repeat — and we miss out on a world of flavor, nutrients, and natural energy boosters. Eating the rainbow isn’t just about aesthetics — it’s about variety, gut health, vitamins, and creating meals that actually excite you again.

Just starting out?
Add 2 servings of colorful fruits or vegetables daily – Swap your usual side for something vibrant. Think red peppers, blueberries, or dark leafy greens.

Feeling stuck with the same few veggies?
Get in 5 servings a day — aim for 3 different vegetables and 2 fruits in as many colors as you can. Challenge yourself to try one new produce item each week.

This  year we are going to share a habit every month that will help you build  a strong foundation for a healthier life. Not everyone is starting from  the same point- so we are giving you 3 levels to pick from. Every time  you can maintain an action for 14 consecutive days move up to the next  level. Once you get to the last level - aim for 66 days in a row. Then  you will have truly acquired this habit! This month we are building self-care. Because self-care comes first!  

Schedule 10-Minutes a day for yourself - Call a friend, sit in your car and sing-along to your favorite songs, take a walk around the block, or just sit and do nothing 

Already taking 10-Minutes daily for yourself?  Schedule an hour each week for yourself - get your nails done, go on a hike, take a long bubble bath, spend time on a hobby 

Are you doing daily and scheduling weekly self-care?  Schedule self-care time for your mind - like a meditation; for your body - like a fitness class;  for your spirit - like a date night with yourself or significant other. 

This  year we are going to share a habit every month that will help you build  a strong foundation for a healthier life. Not everyone is starting from  the same point- so we are giving you 3 levels to pick from. Every time  you can maintain an action for 14 consecutive days move up to the next  level. Once you get to the last level - aim for 66 days in a row. Then  you will have truly acquired this habit! This month we are building managing our breathing for stress management.  

Feeling stress creep in? Breathe in count to 10, breathe out count to 10 

Already managing stress with the 10-count? Try closing your eyes & focusing on your breathing for 2 minutes multiple times a day - this prevents stress before it starts 

2 minutes already working for you? Start your day by practicing a guided breath meditation

This  year we are going to share a habit every month that will help you build  a strong foundation for a healthier life. Not everyone is starting from  the same point- so we are giving you 3 levels to pick from. Every time  you can maintain an action for 14 consecutive days move up to the next  level. Once you get to the last level - aim for 66 days in a row. Then  you will have truly acquired this habit! This month we are building restful sleep. 

Just starting out? Get at least 3,500 steps daily - Take the stairs or park farther away

Already getting 3500 steps? Get at least 7,500 steps daily - Walk around the block

Walking already? Get at least 10,000 steps daily - Get a walking buddy

This  year we are going to share a habit every month that will help you build  a strong foundation for a healthier life. Not everyone is starting from  the same point- so we are giving you 3 levels to pick from. Every time  you can maintain an action for 14 consecutive days move up to the next  level. Once you get to the last level - aim for 66 days in a row. Then  you will have truly acquired this habit! This month we are building restful sleep.

Just starting out - 3 hours before going to bed only drink fluids - do not eat!

Still Not Rested Every Morning - No Screen Time at least an hour before bed

For the most restful sleep - Stick to a sleep schedule even on the weekends

This  year we are going to share a habit every month that will help you build  a strong foundation for a healthier life. Not everyone is starting from  the same point- so we are giving you 3 levels to pick from. Every time  you can maintain an action for 14 consecutive days move up to the next  level. Once you get to the last level - aim for 66 days in a row. Then  you will have truly acquired this habit!

Just starting out - Drink a glass of water when you wake up

Not drinking consistently - Drink a glass of water with every meal

Drinking water but not enough? - Drink the amount of water in ounces equal to your body weight x .67   (150 lbs x .67 = 100.5 ounces) add 10 ounces for every 30 minutes of   exercise you do!!