Your 8-week guide to Healthy Habits

The fast-paced life of a career woman can make it challenging to maintain healthy habits. Between long work hours, family obligations, and social commitments, it's easy for self-care to take a back seat. However, incorporating small changes into your routine can have a profound impact on your overall well-being.

One of the keys to success is using cues and triggers to break bad habits and establish healthier ones. For instance, if you find yourself mindlessly watching television, make a conscious effort to stand while doing so. This simple act can help counteract the sedentary nature of TV time. Similarly, before sitting down for lunch, take a five-minute walk. This brief burst of activity can boost your metabolism and provide a refreshing mental break.

Staying hydrated is another crucial aspect of maintaining a healthy lifestyle. Aim to drink between 32 and 40 ounces of water daily. Water plays a vital role in lubricating joints, regulating body temperature, delivering nutrients, aiding digestion, and keeping your brain functioning at its best. A general guideline is to divide your body weight in half and drink that many ounces of water each day.

Adequate sleep is essential for supporting your immune system and overall well-being. To promote better sleep, create an environment conducive to restful slumber. Keep your bedroom dark, quiet, and cool to your desired temperature. Consider using a lavender diffuser, as the soothing scent can help you relax. Eliminate blue light from electronic devices, as it can inhibit natural melatonin production. Keep your cell phone away from your bed, and instead, turn on relaxing music or white noise to quiet your mind. Before bed, engage in gentle stretching to release tension from the day.

When it comes to nutrition, follow three simple rules: 1) Opt for whole-grain carbohydrates from sources like fruits, vegetables, and whole-grain breads and pasta (in moderation). 2) Consume between 40 and 50 grams of lean protein daily. 3) Avoid eating past 7 PM and limit your intake of sugar and complex carbs.

Finally, make movement a priority. Keep a pair of sneakers and a change of clothing in your car, and aim to walk for 30 minutes each day. Incorporate the American Heart Association's tips for staying active, and consider purchasing a smartwatch to track your progress. Make it a habit to move for five minutes before eating, and schedule your workouts earlier in the day when you have more energy.

To reinforce these healthy habits, use visual cues like post-it notes with motivational messages. Remind yourself of the benefits of these lifestyle changes and celebrate your progress along the way. With small, consistent steps, you can achieve a harmonious balance between your professional and personal life, ensuring a healthier, happier you.

Here is an 8-week guide for incorporating the healthy habits:

Week 1: Hydration Focus on drinking 32-40 oz of water per day. Use a refillable water bottle and set reminders to drink regularly. Calculate your personal water goal based on your body weight divided by 2.

Week 2: Better Sleep Make your bedroom an oasis by keeping it cool, dark and quiet. Replace harsh lights with soft lamps and use a white noise machine or diffuser with calming scents like lavender. Establish a relaxing pre-bed routine like light stretching or reading.

Week 3: Move More
Keep a pair of sneakers and workout clothes in your car. Commit to a daily 30-minute walk, even if it's broken up into 10-minute increments. Stand up or march in place during commercial breaks when watching TV.

Week 4: Nutrition
Eat lean protein at every meal, aiming for 40-50g per day. Focus on whole food sources like eggs, Greek yogurt, poultry and fish. Limit sugary snacks/drinks and avoid eating after 7pm.

Week 5: Upgrade Hydration In addition to drinking enough water, upgrade your hydration by adding fruit slices or herbs to your water for extra flavor. Carry a refillable water bottle wherever you go.

Week 6: Optimize Sleep
Create an electronic curfew 1-2 hours before bedtime with no phones/laptops/TV. Do light stretches or use a foam roller before bed to release muscle tension. Cool the bedroom to 65°F if possible.

Week 7: Smart Exercise Get a fitness tracker or smartwatch to monitor daily steps, heart rate and sleep. Set reminders to move for 5 minutes before each meal. Schedule workouts earlier in the day when you have more energy.

Week 8: Mindful Meals
Practice mindful eating by removing distractions like TV during meals. Eat slowly while chewing thoroughly. Fill half your plate with veggies/fruits at each meal. Pack nutritious snacks like nuts or hard-boiled eggs for the office.