January Provident Living Focus: Physical Health
"Maintaining the best possible physical health has been a gospel ideal throughout the ages—from the strict dietary laws of ancient Israel, with the example of Daniel and his associates, to the Word of
Wisdom in this dispensation and the counsel of today's prophets and apostles. By maintaining good physical health, we become more self-reliant and are better prepared to progress personally, strengthen the family, and serve in the Church and community."
provident living.org
One of my most successful seasons of improving physical health came when I participated in this 22 day wellness challenge with a group of other women in my neighborhood. We each contributed $5 for the winner's prize and the top 3 people received a portion of the "jackpot" at the end. Crazy to admit how much a little extra cash motivates me! I'm ready to try it again with a different twist.
From January 9-January 31 track your wellness habits (sleep, water drank, exercise, steps, veggies, fruits, healthy meals/snacks, time for spiritual uplift, etc.). You can track your weight change to see your own progress but don't need to report it. Everyone joining the group challenge commits to do an act of service for the person who earns the most points. Make a meal, offer childcare, iron clothes, shovel walks, make a craft, give a gift or treat, donate $5 etc. At the end of the challenge everyone tallies their points and sends me an email or text with your totals and I'll announce the winner. Knowing that I'm reporting to someone else makes the challenge more motivating for me, but if you prefer to just complete the challenge on your own that is fine too.
22 Things Happy People Do Differently
Happiness is not
something ready made. It comes from your own actions. – Dalai Lama
There are two types of
people in the world: those who choose to be happy, and those who choose to be
unhappy. Contrary to popular belief, happiness doesn’t come from fame, fortune,
other people, or material possessions. Rather, it comes from within. The richest
person in the world could be miserable while a homeless person could be right
outside, walking around with a spring in every step. Happy people are happy
because they make themselves happy. They maintain a positive outlook on
life and remain at peace with themselves.
The question is: how do
they do that?
It’s quite simple. Happy
people have good habits that enhance their lives. They do things differently.
Ask any happy person, and they will tell you that they …
1. Don’t hold grudges.
Happy people understand
that it’s better to forgive and forget than to let their negative feelings
crowd out their positive feelings. Holding a grudge has a lot of detrimental
effects on your wellbeing, including increased depression, anxiety, and stress.
Why let anyone who has wronged you have power over you? If you let go of all
your grudges, you’ll gain a clear conscience and enough energy to enjoy the
good things in life.
2. Treat everyone with kindness.
Did you know that it has
been scientifically proven that being kind makes you happier? Every time you
perform a selfless act, your brain produces serotonin, a hormone that eases
tension and lifts your spirits. Not only that, but treating people with love,
dignity, and respect also allows you to build stronger relationships.
3. See problems as challenges.
The word “problem” is
never part of a happy person’s vocabulary. A problem is viewed as a drawback, a
struggle, or an unstable situation while a challenge is viewed as something
positive like an opportunity, a task, or a dare. Whenever you face an obstacle,
try looking at it as a challenge.
4. Express gratitude for what they already have.
There’s a popular saying
that goes something like this: “The happiest people don’t have the best of
everything; they just make the best of everything they have.” You will have a
deeper sense of contentment if you count your blessings instead of yearning for
what you don’t have.
5. Dream big.
People who get into the
habit of dreaming big are more likely to accomplish their goals than those who
don’t. If you dare to dream big, your mind will put itself in a focused and
positive state.
6. Don’t sweat the small stuff.
Happy people ask
themselves, “Will this problem matter a year from now?” They understand that
life’s too short to get worked up over trivial situations. Letting things roll
off your back will definitely put you at ease to enjoy the more important
things in life.
7. Speak well of others.
Being nice feels better
than being mean. As fun as gossiping is, it usually leaves you feeling guilty
and resentful. Saying nice things about other people encourages you to think
positive, non-judgmental thoughts.
8. Never make excuses.
Benjamin Franklin once
said, “He that is good for making excuses is seldom good for anything else.”
Happy people don’t make excuses or blame others for their own failures in life.
Instead, they own up to their mistakes and, by doing so, they proactively try
to change for the better.
9. Get absorbed into the present.
Happy people don’t dwell
on the past or worry about the future. They savor the present. They let
themselves get immersed in whatever they’re doing at the moment. Stop and smell
the roses.
10. Wake up at the same time every morning.
Have you noticed that a
lot of successful people tend to be early risers? Waking up at the same time
every morning stabilizes your circadian rhythm, increases productivity, and
puts you in a calm and centered state.
11. Avoid social comparison.
Everyone works at his
own pace, so why compare yourself to others? If you think you’re better than
someone else, you gain an unhealthy sense of superiority. If you think someone
else is better than you, you end up feeling bad about yourself. You’ll be
happier if you focus on your own progress and praise others on theirs.
12. Choose friends wisely.
Misery loves company.
That’s why it’s important to surround yourself with optimistic people who will
encourage you to achieve your goals. The more positive energy you have around
you, the better you will feel about yourself.
13. Never seek approval from others.
Happy people don’t care
what others think of them. They follow their own hearts without letting
naysayers discourage them. They understand that it’s impossible to please
everyone. Listen to what people have to say, but never seek anyone’s approval
but your own.
14. Take the time to listen.
Talk less; listen more.
Listening keeps your mind open to others’ wisdoms and outlooks on the world.
The more intensely you listen, the quieter your mind gets, and the more content
you feel.
15. Nurture social relationships.
A lonely person is a
miserable person. Happy people understand how important it is to have strong,
healthy relationships. Always take the time to see and talk to your family,
friends, or significant other.
16. Meditate.
Meditating silences your
mind and helps you find inner peace. You don’t have to be a zen master to pull
it off. Happy people know how to silence their minds anywhere and anytime they
need to calm their nerves.
17. Eat well.
Junk food makes you
sluggish, and it’s difficult to be happy when you’re in that kind of state.
Everything you eat directly affects your body’s ability to produce hormones,
which will dictate your moods, energy, and mental focus. Be sure to eat foods
that will keep your mind and body in good shape.
18. Exercise.
Studies have shown that
exercise raises happiness levels just as much as Zoloft does. Exercising also
boosts your self-esteem and gives you a higher sense of self-accomplishment.
19. Live minimally.
Happy people rarely keep
clutter around the house because they know that extra belongings weigh them
down and make them feel overwhelmed and stressed out. Some studies have
concluded that Europeans are a lot happier than Americans are, which is
interesting because they live in smaller homes, drive simpler cars, and own
fewer items.
20. Tell the truth.
Lying stresses you out,
corrodes your self-esteem, and makes you unlikeable. The truth will set you
free. Being honest improves your mental health and builds others’ trust in you.
Always be truthful, and never apologize for it.
21. Establish personal control.
Happy people have the
ability to choose their own destinies. They don’t let others tell them how they
should live their lives. Being in complete control of one’s own life brings
positive feelings and a great sense of self-worth.
22. Accept what cannot be changed.
Once you accept the fact
that life is not fair, you’ll be more at peace with yourself. Instead of
obsessing over how unfair life is, just focus on what you can control and
change it for the better.
Following are the items on the tracking sheet.
Healthy Eating is broken down into 10 points for each healthy meal (3 a day) and 5 points for 2 healthy snacks. This is one of the hardest categories for me - deducting 5 points for eating dessert or chocolate! If I'm feeling ambitious I switch out the non-challenging items for something I personally need more work on. For example, since I rarely drink pop, I switch out this category for morning prayers or flossing my teeth which are both things I definitely need to work on being more consistent with.
For each day the Focus refers to reading and improving on the wellness topic for that day (Don't hold grudges, Treat others with Kindness, etc.).
| 6-8 Hrs. of Sleep | 5 | |
| 8 Glasses of water | 5 | |
| 30 Mins. Exercise | 10 | |
| 10,000 Steps | 10 | |
| 5 Mins. Abs/back | 5 | |
| 3 Servings of Veggies | 5 | |
| 2-3 Servings of Fruit | 5 | |
| No Pop | 5 | |
| Healthy Eating 10-10-10-5-5 | 40 | |
| 22 - Focus | 5 | |
| 15 Mins. Spiritual Uplift | 5 | |
| TOTAL | 100 | |
| What Do I Weigh Today? |
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