As we all know, habits are patterns we repeat over and over again until they become natural to us. Sometimes we have developed really fantastic habits and other times … um, not so much. A habit can be a difficult thing to make and an easy thing to break, but how we treat our own mind and body as well as how we treat others can change the way we feel inside and out. Maintaining healthy habits can be hard in the midst of life, but I know from practice that it’s possible with some active thinking and, maybe, this acronym as a reminder.

I woke up at 3am a few times this week. Sleepless, single and rolling over to the cold, empty side of the bed. Does that ever happen to you? Do you ever have so much on your mind that you’re not sleeping through the night and you wake up with a list of things to do or thinking about what you did that you wish you did better? I pray that you’re not waking up on the cold side of the bed like I am. If you are, I feel the pain that can strike at 3am when the cold side of the bed is layered with the lists and the what if’s. It can become a lot to handle. And, I promise this isn’t a PSA for melatonin supplements or an Oprah/Chopra call to action for more meditation. Although I don’t think either would hurt. This is me letting you know that it’s ok to be a human being. It’s ok to lose sleep and feel overwhelmed because life moves fast and it’s hard to keep up sometimes.

This week I’ve eaten a lot of eggs for dinner and managed to fit in enough vegetables. I’m checking my attitude, drinking water, taking time out when I need it, committing to movement and positive reinforcement in my life. And, yes, it’s constant work. I'm being mindful of what makes me feel good despite my lack of sleep and prioritizing myself in small ways that add up. How do you care for yourself when you feel like you’re spinning right round baby right round? We usually want to do the opposite of be conscious and mindful when we’re not feeling great, but being aware is what gets us over the hump of days like these much faster. Trust me.

When I’m struggling to hang on, I keep 6 lifestyle H-A-B-I-T-S top of mind. I developed 6 checkpoints as reminders that we can always come back to because they are our basic human needs; ones that are grounding in the midst of busy day to day life, technology overload, and a tendency to make choices on autopilot. And these habits go beyond the food on our plate. In the past I taught the H-A-B-I-T-S workshop at a local church, then it was turned it into a seminar for the New York State Bar Association. These teachings have been created in an effort to share what took me so long to learn (on my own) in having struggled with weight, body and the perception of health for the greater part of my life. I learned I wasn't fighting a personal "weight battle," or a “struggle with anxiety.” I was fighting our culture and an idea of what perfect "health & wellness" should look like on the outside. By thinking about my habits, I was challenged to really look at my choices and emotions. To go inside. I began learning about myself outside of weight and anxiety, and I continued to ask myself “how do you want to feel?”

I think we all learned the general importance of habits in kindergarten, so consider this your friendly 2024 reminder, no matter your age. Read on for 6 basic checkpoints you can think about today in order to begin living a bit more consciously and in service of how you want to feel.

Hydrate: for God’ sakes, drink water. Wake up and hydrate. 70% of you is made up of the stuff. Keep a pitcher at your desk, imagine how sipping it down will give you silky skin and help you pee - all of which your skin (your largest organ) and all your insides will thank you for. When I find myself reaching for food, I sip first. Did you know that hunger and thirst come from the same place in your brain? It’s often why the two are confused. Take a sip, then address the food sitch.Take a sip and stay alert. Drink more and pee more, you can avoid awkward group conversations by excusing yourself to the restroom or use it as a valid excuse to take a break during your next Zoom meeting.

Attitude: No one with a sad face feels good about life or themselves. It’s rough going these days, and an attitude of I can’t, I won’t, I don’t care … it’s not going to take you to sunny places. Attitude is a choice. If you want to feel good, put good words in your mind. Rise and write. Try to pen 3 things you’re grateful for before you start your day. Turn any loneliness or stress into words that are positive and think of what you do have and what you can choose to do. Still stressed? Riding on the negativity train? Anxious? Sad? Bored? Lonely? Super tired? Our attitude + emotions have the power to dictate our appetite. Mood largely influences food choices and vice versa. Make a phone call to connect with someone if you notice you may not be hungry. Even when we can’t get a hug we can still connect to ourselves and others.

Balance: When you think of balance do you picture someone in tree pose? I love my yoga, but I’m talking about the balance in your life and how it lands on our plates, especially in the wake of social isolation and working long hours. Have you skipped meals? Have you eaten breakfast? Are you talking to your friends and family regularly? Pausing to take a break? These actions play into how we feel all day long. As we work from home we may tend to skip meals, depend on caffeine and quick fixes for energy, eat at our desk and not break. Balance is taking a break. Balance is eating everything you enjoy when you need it and it looks differennt for everyone. Start with a meal like breakfast to sit consciously and see how you feel afterwards. Balancing our meals regulates our blood-sugar and hormone levels and provides nutrition for our brain and body. When it comes to the food-mood cycle, the nutrients in our food are a huge factor when it comes to determining our emotional stability and mood.

I Like To Move It Move It: Yes, this was my favorite song by Real 2 Real when I was growing up in Brooklyn. It also makes me want to move my body. When you’re home and working for the weekend or living that remote weekday work life, movement helps manage our appetite, keeps us energized, happy, well adjusted and balances our stress hormones. Our brain and body are connected! And how much or how little we move impacts the way we think and feel. Put on music and take a desk dance break. Or sit and stretch. Pop on a yoga YouTube Video. There are many online movement breaks we now all have access to during the day. All day. Try one, you may like it. Honestly, there’s really not much of an excuse, it’s a choice.

Take Your Time: We’re all guilty of rushing through the day: meetings vs meal time, the great debate … does anyone find they rush through their meals?! It’s healthy for your heart and mind to slow down and enjoy what you’re doing in a moment - you’re being mindful. You can also try being present while you’re eating. These are three helpful hints to slow down at mealtime 1) Sit down at a table with food that’s been plated 2) Take a bite and chew slowly, aim for 15-20 chews per bite 2) Put your utensils down between bites so you make space between bites. Engaging your mind in the act of eating will change the way you digest and feel, even far after the food on your plate is gone. When we rush, how many times do we say - where’d the food go? Nope, no more.

Simple Food: Simple food is real food and it’s easy for our bodies to digest. Real food lives on the outside aisles of the grocery store and at your farmers market but I suspect you know this already. If you’re headed out to shop, tryin stocking up on root vegetables, they keep fresh for a long time in a cool dark place, they’re easy to roast and make a simple meal. If you wanna grab your greens, package them well by wrapping them in paper towels so moisture doesn’t set in, guaranteed your greens will last at least 5-7 days longer. Canned beans, canned tuna and other goods will go the mile in your pantry and provide you with a nutritional boost. From soups to salads, we can eat and feel good during this time. And, simple food can be found in packages at the grocery store, but you gotta be a label detective. During this time, snacking is real, so when you buy a bagged treat, aim for 6 ingredients or less. Follow this rule of thumb: try pronouncing all of the ingredients on the package. At the end of the day, cook when you can. Now is as good a time as any to nest and try a new recipe. Working from home gives us back the gift of time.

6 H-A-B-I-T-S To Think About Today