Nobody needs it to be difficult – so here’s a way to build great habits (and boost your hormones, too)
“The only way to make progress, the only choice I had, was to start small.”
James Clear, Author of Atomic Habits
In the midst of family life, and over the course of life, finding time for personal well-being often falls by the wayside. How can we find time to get great habits to start? Yet, embracing good routines can be a game changer, providing not just a brief moment of peace but a foundation for better mental health to last a lifetime. This also can be amazing for your hormones, which for some of us, is a motivator in itself. There are three key areas that can really help you.
The Three Pillars of a Healthier and Happier lifestyle
1. Exercise: The Morning Booster You Need (and why this healthy habit is so important at this time of day)
Embrace the morning sun with a run, or do an exercise class first thing once a week (even if you have to do it virtually).
Running, in particular, is a powerful ally, offering both physical and mental health benefits. I know if I run or do pilates first thing I have so much more to give, and can tackle stuff head on, every single time.
What else does it do? If I’m exhausted, anxious, overstimulated, stressed, I know to reach for my running shoes. Start with short distances and gradually increase your pace. Involve your family for extra motivation and track your progress to see the transformative power of consistent exercise. Here’s a wee guide to help you start running this year.
The morning air isn’t just refreshing;
- it kickstarts your metabolism,
- sharpens your focus, and
- energizes your day.
What is DOSE? Simply Free Hormone Boost
There are four key things you will get when you do exercise. And it’s really easy to remember because it has a pretty appropriate acronym: DOSE. When you get a good walk, or a short run, or do some pilates (whatever your chosen fitness routine is), you get a dose of the following great things, and they are all found naturally:
- 🍦 Dopamine – the reward chemical. That’s like an ice cream sundae for your brain.
- 💕 Oxytocin -if you do it with other people in a community vibe, you get a heap of the love chemical.
- 🤩 Serotonin – the mood booster.
- 💪 Endorphins – the natural painkiller
Finding it tricky to have the motivation to get more movement and exercise into your life? 🏃♀️
We’ve all been there, and all patterns in life are rewarded by our brains (even negative ones – darn it!). But the good news is we don’t have to look far to check out the life changing and amazing rewards that the good habits and patterns bring to us…
Plus, guess what? They just come along anyway for the ride (you don’t even have to put in extra effort to remember to take them), and they are natural, and free! They are basically all the free drugs. No prescription, You just sign up yourself and help yourself to them as much as you like!
Connection and Gratitude activities:
- Writing a short journal entry.
- Having a ring-fenced 15 minutes to share a coffee.
- Develop habit stacking as a useful skill.
2. Mindset: Feeling Gratitude and Connection
The health of our relationships is crucial.
Dedicate time to nurture these bonds. It could be moments like that 15 minutes of coffee time first thing together without screens or other distractions (even when you have a small person who crawls into your bed to wake you up early every day this is possible – from one who knows!).
Complement this by cultivating a habit of gratitude. A simple exercise like writing ‘One Line a Day’ reflecting on something you’re thankful for can rewire your brain to focus on the positive, fostering a healthier, more resilient mindset.
This can also be done over coffee. This is habit stacking and we’ve made a free guide to help you work on this as a very useful skill to learn to get more positive activities into your day. Read more about habit stacking in the section below.
3. Awareness: How Your Activities affect your Mood
Understanding the Science
Your daily activities can significantly influence your mood and mental health, thanks to dopamine, the happiness chemical.
Regular exercise and engaging in positive activities can give your dopamine levels a much-needed boost. Incorporate habit stacking to make this easier: attach a new, beneficial habit to an existing one. For instance, if you are taking your kids/grandkids to an activity, do something else at the same time that will give you some great nourishment.
Why creating routines for habits can transform your life
Applying the 80/20 Rule to Transforming Habits
The 80/20 rule, or Pareto Principle, says that 20% of our actions contribute to 80% of our results. If you can identify which of your habits give you the most positive outcomes and focus on enhancing them., you can replace less helpful routines with ones that have a significant, positive impact on your life.
The Myth of Multitasking
Contrary to popular belief, multitasking is often less effective than focused, single-task activities. Embrace mono-tasking – dedicating your full attention to one task at a time. This approach not only improves efficiency but also reduces stress, allowing you to be more present in each moment.
The journey to a healthier and happier life as a mother is not about grand, sweeping changes, but the small, consistent steps you take every day. Whether it’s a morning run, a line of gratitude, or dedicated time with your husband, each habit you form is a stepping stone to a more fulfilled life. And it all starts today, if you let it…
Time for a quick anecdote
I had a late night one Sunday recently, and woke up really early (like dastardly early – the birds weren’t even chirruping).
I knew I wouldn’t get more sleep… that just wasn’t happening.
So, I got out of bed and ran on the treadmill… I felt better almost immediately. 🏃♀️🙏 It wrecked my hair, but you know, you can’t have everything!
My point is, it’s worth it, every single time. I have NEVER wished I hadn’t exercised afterwards (even after a had a spectacular fall while running along a busy road in Mexico, where I landed on my lip balm and had to retreat head to toe in dirt, grime, and with bloody elbows!). That can’t be said for everything in life, can it?
Your invitation
Can you se yet where you can make this routine?
If I asked you this in 6 weeks, or 6 months time, what will you say?
We are here to help 🙏💪
Join the SO 15 Minute Me Course and turn your daily habits into gold. This is a program specifically made for women who have enough on their plates, but know they need to care for their own wellbeing again. It is made in bite-sized easy chunks, and delivered at your own pace.
