people at the pickleball net - talking about restoring habits

Getting Back on Track

As summer draws to a close, it’s time to think about restoring old or developing new healthy habits.

Summer can be a challenging time to stick with healthy habits. Although I have incorporated all 5 elements of the Power of 5 into my daily life and routine, I admit I have not been perfect this summer. Unexpected life events, project/work challenges, travel, and more affected our routines this summer. Melissa and I updated our online course by editing and adding interactive activities. My 98-year-old mother-in-law had been ill and eventually passed away. We spent extended time with family. These and other events challenged my focus on my daily routine. At social events, I ate more food than usual, had less time to exercise and meditate, and did not get my desired amount of sleep.

Daily, I refocused my attention on the 5 items of my routine and did my best. On some days, I fell short of my daily goals, but each new day enabled me to strengthen my resolve and get back on track. I feel that my inner resolve, commitment to my routine, and the sound foundation I’ve created makes it easier for me to get back in my groove. I am grateful to my accountability partners, my wife Melissa and all of you to further encourage my focus.

Let's Talk About Francine

Another example I want to share is about a friend, fan and follower of the Power of 5 formula, named Francine.* When I saw her last, she was experiencing work related stress, had regained weight and lost her Power of 5 focus. Six months later I ran into her at a networking event. She looked great, was full of energy and had lost a desired amount of weight. Francine was happier than when I last saw her and she told me she attributed her recent success to using the app Noom. “It has really made a difference by helping me focus, move closer to my goal weight, and I am more content.” Francine was so happy with her success that she urged me to share her success story.

Tips to Get Started

Here are a few other tips to help you get started:

  1. Make a list of your goals.
    What do you want to achieve in the coming months? Once you know what you want to achieve, you can start making a plan to reach your goals.
  2. Set realistic goals.
    Don’t try to do too much too soon, or you’re likely to get discouraged and give up. Start with small, achievable goals and gradually work your way up to bigger ones.
  3. Break down your goals into smaller steps.
    This will make them seem less daunting and more achievable.
  4. Create a schedule and stick to it.
    This will help you stay on track and make progress toward your goals.
  5. Find a support system/accountability partner.
    Having people who believe in you, can offer encouragement, and hold you accountable can be a tremendous help when you’re trying to make changes in your life.
  6. Don’t be afraid to ask for help.
    If you’re struggling, there are many resources available to help you succeed. Francine is a great example as she has incorporated Noom into her daily routine.
  7. Celebrate your successes.
    As you reach your goals, take some time to celebrate your accomplishments. This will help you stay motivated and make progress. Francine did this as well by sharing her success with me.

Restoring and/or Developing Habits

Here are a few specific tips for restoring or developing healthy habits—part of my Power of 5 Formula:

  • Eat a healthy diet.
    This means eating plenty of fruits, vegetables, and whole grains, and limiting processed foods, sugary drinks, and unhealthy fats.
  • Exercise regularly.
    Aim for at least 30 minutes of moderate intensity exercise most days of the week.
  • Get enough sleep.
    Most adults need around 7-8 hours of sleep per night.
  • Manage stress.
    Stress can lead to unhealthy habits, so it’s important to find healthy ways to manage it. Utilize exercise, relaxation techniques, and time with loved ones.
  • Connect with others.
    Social support is important for both physical and mental health. Make time for activities that you enjoy and that allow you to connect with others.
  • Avoid unhealthy habits.
    This includes smoking, drinking too much alcohol, and using drugs. This tip is not included in my Power of 5 formula but is wise advice and is one of the six pillars of healthy living as recommended by the American College of Lifestyle Medicine.

Changing your lifestyle can be challenging, but it’s worth it for your health. By following these tips, you can restore or develop healthy habits that will last a lifetime. Consider enrolling in our online course  – Power of 5 Your Journey to Health, Wellness and Longevity  to get back on track!

Let me know if you are struggling and reach out to me.

To a Long and Healthy Life,

David Bernstein, MD

*indicates a fictitious name

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