Table of Contents
Introduction
In a recent survey asking paramedics about their non-work-related activities to manage stress, the top response was “Focused on improving overall health.” This is great news as prioritizing overall health can have a positive impact on well-being. In this article, we will explore some health tips for 2023 and discuss how to set goals and develop healthy habits to achieve them.
Focusing on Overall Health
It’s important to prioritize overall health, which includes aspects like sleep, nutrition, and exercise. Here are some reasonable goals to consider for improving overall health in 2023:
- Sleep at least 7 hours per night.
- Eat five or more servings of fruits and vegetables each day.
- Lose 20 pounds.
Setting these goals is a great start, but it’s important to develop habits that will support these goals and make them sustainable in the long run.
The Importance of Habits
Habits play a crucial role in achieving our goals and maintaining a healthy lifestyle. They are the bridge between our current state and the goal state. However, many discussions about health and wellness overlook the importance of habits.
A habit is a regular, recurring behavior that is often done without consciously thinking about it. It becomes part of our daily routine and shapes our identity. For example, saying “I go running” versus “I am a runner” signifies the difference between a loose directive and a habit that is ingrained in our daily lives.
Tips for Developing Healthy Habits
If you’re focusing on improving your overall health and have a specific goal in mind, here are a few tips to help you develop healthy habits and make lasting changes:
1. Start small and stack habits together
When working towards a big and audacious goal, such as running a marathon, it’s important to start small and gradually build up new habits. For example, you can start by incorporating a 10-minute walk before and after work. As walking becomes a habit, you can increase the duration and eventually incorporate slow jogging. By stacking small habits together, you can work towards your larger goal.
2. Work on the habit, not just the goal
To achieve your goals, it’s important to focus on the habits that will support them. For example, if your goal is to lose weight, you may need to replace unhealthy snacking habits with healthier alternatives. By creating and maintaining a new snacking habit, you can make progress towards your weight loss goal.
3. Understand the “if this, then that” of unhealthy habits
Recognizing the triggers and consequences of unhealthy habits can help you make better choices. For example, if you notice that drinking alcohol negatively affects your sleep quality and, in turn, your training performance, you may choose to reduce your alcohol consumption to align with your identity as a runner.
4. Track your habit progress
Tracking your habits can help you stay accountable and motivated. Whether you use a pen and paper calendar, a smartphone app, or a spreadsheet, keeping a record of your habit practice can help you visualize your progress. As one habit becomes a routine, you can start tracking the next habit that supports your overall goal.
5. Compete or join a habit group
For some people, sharing their progress or participating in a competitive environment can provide additional motivation. You can join a running group, enroll in a cooking class, or create a support group to engage with like-minded individuals who have similar health goals. This supportive environment can help you develop and maintain healthy habits.
6. Plan ahead for forgiveness and getting back on track
Life can be unpredictable, especially for EMS providers. It’s important to plan ahead for situations where you may deviate from your habits. If you miss a daily walk, for example, forgive yourself and focus on starting a new streak. By envisioning setbacks as temporary and planning for forgiveness, you can maintain momentum towards your goals.
7. Envision your desired identity
Achieving a goal goes beyond the accomplishment itself. It’s important to shift your mindset and envision yourself as the person who has achieved that goal. For example, instead of thinking “I have to go running,” adopt the mindset of “I get to go running.” By embracing the identity of a runner, you are more likely to develop habits that support your running goals.
Conclusion
Improving overall health is a common goal for many individuals, including paramedics. By setting specific goals and developing healthy habits, you can work towards achieving and maintaining a healthy lifestyle. Remember to start small, track your progress, and envision your desired identity. With these tips in mind, you can make lasting changes for a healthier future.
Note: The content provided in this article is for informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making any changes to your healthcare routine.