A Week of Mindfulness
— a little less stressful, slightly more productive, and exponentially healthier —
By Annie Farley
As much as I would love to say that I started my new year with days full of healthy eating and tough fitness routines, I simply didn’t. I ventured to the gym a couple of times the first few weeks of 2017, trying to keep up with the rest of my friends and their new health objectives. However, as the days slipped by, I found myself coming up with excuses to skip out on my workout. So here I am now— almost a year later, telling myself I will make some small changes in my routines and health before the next new year arrives in 2018.
To kickstart a healthier lifestyle, I decided to spend each day of the week practicing a little more more mindfulness, being more aware of what I was putting into my body, and prioritizing ways I should spend my time working out, stretching, or meditating. Each day of this week, I decided to make a small change in my daily routine, making my lifestyle a little less stressful, slightly more productive, and exponentially healthier.
Monday: Nix the Meat Monday
As a pescetarian, this was not very hard for me to go meatless. While I do try to consume fish on a daily basis, there are some days where going meatless might be beneficial to my diet. My meals this day were filled so much more variety— more vegetables and fruits, and healthy grains. By adding more color and vibrancy to my daily meals, I learned that eating meatless isn’t as bad as some people make it out to be. I was able to learn that a small change like nixing meat for one day a week can lead to a huge change in the health of a meal with the addition of high-protein meatless foods.
You might be wondering why I am telling you to go a day without a primary source of protein. The purpose of going meatless for one day of the week will widen the variety of your meals. If one source of protein isn’t available, go to the next. In this case, the next sources are extremely healthy for you. Some examples include beans, quinoa, and eggs— all in which are extremely beneficial to your diet and overall health.
Although you might miss Mom’s homemade meatloaf for a day, I promise you will survive. And it’s quite possible you might discover a new favorite food while you're at it. So I highly encourage you to nix the meat and rev up your variety.
Tuesday: Talk To Someone Tuesday
Tuesday— ahh, the day after dreaded Monday. It’s likely you have a pile of stress on your plate from the day before as you transition from weekend mode to work mode. Alike most other high school students, Mondays and Tuesdays are the days of the week where teachers stack us with the most work. Although Monday’s work is behind us that doesn’t mean the stress from the day before has gone with it. With Tuesday’s work still ahead of us and the pressure that is put on us to finish it before the deadline, you might find yourself near a mental breakdown. However, this is extremely preventable and it is easier than ever.
Talk to someone. Whether it be a friend, guidance counselor, teacher, parent, coach, or even pet, just talk to someone. Studies have shown that if an individual shares their thoughts, feelings, and experiences with another being, it decreases their level of stress exponentially.
So don’t let your mind break on a Tuesday. Make it through the week by talking to someone. Not only will it improve your ability to completing tasks in time, but it will scrap lingering feelings of stress, improving your overall mood and potential to be successful.
Wednesday: Wake Up With a Workout Wednesday
This past summer, I could either be found making my way to the SoulCycle studio in Greenwich, CT or boxing on a heavy bag for a grueling, full-body workout. As school rolled along however, I found myself taking less time prioritizing my health and spending more time doing school work. As much as I loved SoulCycle and boxing, I was inevitably forced to give it up so I could put a stronger focus on my academics. I decided to be proactive about the gradual decrease in my activeness and came up with a solution.
If I don’t have any time to workout after school, then why not work out beforehand?! Of course this meant I had to wake up much earlier— 4:30 AM to be exact; but it also meant I could get a workout in without sacrificing my studies. Although my body was down an hour and a half on sleep, the effects from my morning workout countered the possible side effects from lack of sleep.
While the people around me strolled into school— majority carrying large coffees, looking as if they woke up from a deep slumber just a few minutes prior, I was more awake than ever. This energy was constant throughout the day. It gave me more motivation to get things done and work hard in tasks at hand. So try it out— even if you are not a morning person. Sacrifice a little sleep one morning of the week and replace it with a workout! Your mind & body will thank you.
Thursday: Quench That Thirst Thursday
Do you ever find yourself struggling to stay focused at the end of a long day or realize that your body aches ever so slightly when you get home from school? Chances are you are dehydrated. I readily admit that I am one of the worst culprits of forgetting to drink enough water throughout the day.
Water is crucial for your body to function. Lacking in this necessity can lead to headaches, disrupted focus, muscle fatigue, dizziness, hunger, mood swings, and so much more. So next time you head out the door, fill up a reusable water bottle to take for the road. I can promise you, after making this small change in your habits you will see a positive change in your happiness and overall health.
Friday: Find Your Fix Friday
Now you might be wondering what I mean by Find Your Fix. Well it’s simple. Friday’s were designed for a day of rest. I can attest that after a long and tough week of school, work, and sports, my mind & body yearns for a break. So find your fix— spend the night in, hang out with friends, have a movie night.
There is no right or wrong answer here, as long as it works for you. Whether it be putting on some tunes, taking a shower, or cooking a fancy meal, knowing your mind & body— finding your fix— will keep you relaxed and recharged.
Now that you have heard the day to day changes I made over the course of five days, I encourage you to try it! See how your body reacts to these changes and note the positives. If there are any negative feelings to these adjustments— although I doubt there will be many— prioritize figuring out why you felt this way and how you might be able to modify your routine for a better result. Don’t wait until the new year to make your changes. Try a week of mindfulness; make your life a little less stressful, slightly more productive, and exponentially healthier.