The New Year can bring on a daunting wave of practices and protocols we want to switch up in our lives, but a lot of times we put so much pressure on reaching these lofty milestones that we set ourselves up to fail. My goal in carefully curating this list of 9 items was to give us practical advice on how we could implement these shifts easily, and take it slow and steady to get just a little bit better each day. 1% more starts now – you’re here!

sleep

Sleep is the mother of all protocols we can improve upon for better well-being overall. You’ve heard how crucial it is to our mood, brain power, digestion, cell renewal, organ health, and beyond. But putting the knowledge we have into practice is a whole other ballgame. Instead of getting bogged down by every sleep hygiene hack – what if we chose one that felt best for us, and tried to get 1% better at it each night?

For example – I know that screen time before bed has been proven time and time again to be deleterious to our sleep. And when I was tracking my sleep stats religiously, I saw it wasn’t just happening to a random person in a research study, it was happening to me too. So my goal is to stop phones/ TV/ even the bright overhead lighting by 7pm each night (or at least 1% earlier than the night before). When I master that, I might add cooling down the bedroom temperature to the recommended 60-65 degrees. If we get just a touch better each night, we’ll be sleeping like babies before we know it.

water

This habit feels so much easier in the summertime when we’re naturally getting more dehydrated from the sun and outdoor activity. But we need the hydration just as much in the winter, if not more so. Your 1% better might look like buying a water bottle that you like, is easy to clean, has time goals, and one you don’t mind carrying with you wherever you go. If you’re already at that step, it might look like having a full glass the moment you wake up in the morning. Even further along? How about refilling twice before noon, adding electrolytes, or trace minerals!

When we’re drinking enough water, we boost blood flow, improve digestion, hydrate our skin, curb cravings, and reduce inflammation (amongst other things). What could your 1% goal be?

time outdoors

We can add this to the list of protocols that are far easier to weave into our routine in the warm weather months; but we can’t let a little chill stop us from getting out of doors now and into the fresh air. Did you know that spending time outside can help our mental clarity, boost our immune system, help us breathe better, sleep more deeply, and even keep depression at bay?! I wouldn’t mind a little leg up in all of those departments, so out we go! PS – here are even more reasons to get out in winter (reduced inflammation, increased fat burn!).

movement

There are hundreds of ways we can get 1% better at adding movement throughout our day, but here are a few of my favorites:

• Light stretching upon waking
• Stars (modified jumping jacks) whilst waiting for coffee or tea to be ready
• Setting a timer for one minute and jogging in place
• Air squats
• Doing a set or two of stairs between calls
• Walking around the block after a meal
• Grabbing light weights and doing a few sets whilst cooking
• Leg lifts while brushing teeth
• Parking farther away each time you go to the store

And if you’re looking for a workout program to do at home, I highly recommend Team Body Project. We started in 2019 with the free Youtube workouts, and loved them so much that we ended up signing up for their annual membership ((incredible value and new workouts added every week on top of thousands of workouts in the archives)). They have something for every body – literally any level you’re at, any physical goal you have, they have something perfectly designed for you.

eating clean

The term “clean eating” has become somewhat of a buzz phrase in the wellness space, and the definition varies based on who you ask. But when we think of our bodies as the only suit we get to wear for as long as we’re here, one that isn’t really able to be “washed”, it makes you think a little differently about how dirty you’ll let it get in a lifetime. To me, eating “clean” means enjoying a beautiful variety of fruits and vegetables, beans, nuts and seeds, clean protein, whole grains, and limiting processed foods as much as possible. Generally speaking, if you can’t imagine your great grandparents eating it, and the ingredients list looks like a science project, it isn’t worthy of your vessel.

less clutter

Looking for a feel good moment right now? Clearing the clutter is an immediate dopamine hit to purge your space of belongings that no longer belong and to find a home for what does. After buying and selling ten homes in our marriage, we’ve gotten pretty good at clearing the clutter, and not bringing it home in the first place. If you feel overwhelmed, a great place to start is the one-in, one-out rule. It’s something we practice as a family: if Grey outgrows his school pants and I purchase the next size up, I immediately put the old ones in the donation box. We keep a box upstairs, downstairs, and in the garage, so that letting go of items we no longer need is as easy as possible. Once a month, I have it set up in my calendar to consolidate the boxes, pack the car, and head to the donation center. Another rule we follow, if it doesn’t have a home, and we can’t find a home for it, it doesn’t belong. When you think about your space as a state of mind, you realize how important it is to have a clutter-free, well thought out home/ office/ car – wherever you spend your time.

self talk

Of all of the items on this list, this is the one I need to prioritize most. Research continues to tell us that positive self-talk improves our mental health, self-esteem, emotional regulation, the ability to handle stress, and can even improve our overall well-being. We know to speak to others with kindness, but why is it so hard to extend that same love to ourselves? Much like any habit, I’m starting with awareness of how I speak to myself now, noticing where I can improve, and taking baby steps to head in the positive, gentle, kind direction with my words. Many experts give the tip to imagine you’re speaking to an elementary school version of yourself – I like that one!

connection

One of my favorite research rabbit holes I’ve gone down is finding out more about the centenarian way of life. How do these 100+ year olds eat, move, think, act? Many eat from the earth, move with intention, and have a sense of purpose. But another component they have in common is connection – they are active in their community, they’re close with their families, see friends often, take care of their neighbors. What can we do to foster this in-person connection? These centenarians aren’t crediting Facebook or instagram as their way of staying alive for a century. Be the person who reaches out, who plans a date, who brings cookies to the lady next door for no reason at all. Feeling connected has a profound impact on our mental and physical health.

consumption

When I see the word consumption, I think of the items I’m adding to cart on amazon. But in reality, being cognizant of our consumption in every area of our lives can have the power to make bold, significant, life-altering ripples. Sure, spending is one of them. Is this an emotional purchase, or an actual need? What is the quality like – will it break and end up in a landfill in the next few months? But that’s only one realm of consumption to consider. Here are a few more (and I can’t wait to hear what you add to this list):

• TV – what types of shows are you streaming? How do they enrich your life? Are you filling your watch list with murders and conspiracies or are you watching something to uplift and delight? Is it calming, or cortisol-spiking?
• Social Media – are you careful to only follow creators that motivate, educate and inspire? Or do you “hate follow” certain influencers that make you feel bad or less than as soon as you scroll through their stories?
• Friends – who are you allowing into your circle? Are these friends who are your biggest cheerleaders, who believe in you and support your hard work? Are they people who talk about others behind their backs and likely do the same to you?
• Podcasts/ Books – are the books you’re reading giving you nightmares at night? Or are they teaching you a valuable skill and sharing stories that spark something inside of you?
• Free time – how do you spend the moments you have to yourself? Are you doomscrolling, or are you filling your cup by meditating, moving your body, caring for yourself and those you love?

Which practice are you excited to implement first? For me, it’s a tie with self-talk and connection. And come to think of it, they go hand in hand, don’t they? When we feel better about ourselves, we have more to offer to others. I can’t wait to grow 1% better each day with you, and our Well + Joyful community. Thank you for showing up today – we appreciate you, kind friend!