new year's resolutions – Tyler V Layne

23 healthy habits to make 2023 your best year

January 1, 2023 No Comments

If you’re feeling a little stumped as to what your New Year’s resolutions should be in 2023, I have 23 suggestions that will positively impact your mental & physical health.

In fact, even if you already have your resolutions made, these 23 healthy habits are ones that anyone can incorporate into their life. They focus on your mental & physical wellbeing, as well as the wellbeing of those around you. Some of the habits will challenge you to step outside your comfort zone, while others will encourage you to stay safe & cozy inside.

Adopt a few habits that resonate most with you, or make 2023 the year of radical change in your life & adopt them all. By the end of the year, you may find your lifestyle has changed for the better, your mindset is one of abundance & gratitude, & your health is the best it’s ever been.

1. Be intentional with your time

We are all guilty of it, myself included. In fact, this is my main resolution for 2022 – be more intentional with my time. It’s too easy to work until we feel burnt out, & then spend an hour or two scrolling through social media or bingeing TV shows on Netflix. The activities may seem restful, but I never feel filled after doing them. In fact, I feel just as tired as ever & less productive.

This is the year I decided that would change. I bought some colorful pens & a planner with which I could plan every hour of my day. With it, I schedule everything: Work, play, house chores, & more. With scheduled time every day for self-care, I always know when the next rest period is coming. That makes my hours of work more productive, & my self-care time much more meaningful. I’m actually sitting down to read a book or rolling out my yoga mat to stretch! House chores are getting done, & I can spend date night focused on my husband instead of thinking about what I have to get done the next day.

You don’t have to plan every hour of your day to be intentional with your time. Setting timers on apps, making to-do lists, & focusing on the present moment are all great ways to bring more intentionality & productivity to your day.

2. Fuel your body

Harvest Salad – find the full recipe here

As a nutrition coach, I know that food has many meanings for us. It can be source of comfort or stress. Certain foods can bring back warm, comforting memories, & there are certain dishes that are traditional to eat at various family gatherings & holidays. But first & foremost, food is fuel. It is what gives us energy & makes our brains & bodies work.

When we eat to fuel our bodies, we are more likely to focus on nourishment rather than restriction, & we are more likely to eat healthier options. There is nothing wrong with indulging in a treat every once in a while, but when you eat to fuel your body, you are more likely to eat whole food sources throughout your daily life. And in order for your brain & body to work at peak performance, they must be fueled adequately, which means no more restrictive dieting or starvation. Good food, & lots of it, is what your body needs.

3. Drink more water

This is something almost all of us can improve on. Aim for at least eight cups of water a day (if you can drink more, even better!). Our bodies need water for proper organ function, gut health, brain function, & more.

4. Spend more time outdoors

The sun has lots of benefits for our mental & physical health, including an increase in serotonin (one of our “happy hormones”), an increase in Vitamin D, & stronger bones. Aim to get at least 15 minutes of sunlight a day. You can go for a walk, sit outdoors at a restaurant, or even just enjoy a cup of coffee on your porch.

5. Move your body in loving ways

Too often, I see people exercising as a form of punishment or as a trade-off for food (because they burned this many calories, now they can eat these many calories). Exercise is meant to make us feel better. It strengthens our muscles & bones, releases serotonin, improves our sleep, improves gut health, gives us an energy boost, & more! It is not meant to be a punishment for indulging in a special treat, or to be a required activity before eating.

Move your body in loving ways. Find types of exercise that you enjoy, & do them because they make you feel good. When your body is sore, make time to stretch your tired muscles. It’s a wonderful feeling to discover how far you have progressed in an exercise regimen & to feel yourself getting stronger & healthier. Make it a regular self-care habit in your life, & appreciate your body for all that it does.

6. Make time for self-care

Whether it be exercise, reading, taking hot baths, or spending time doing a hobby, it is important to regularly engage in self-care. Schedule in that time with yourself, & make it as much of a priority as you would a meeting with your boss. Do activities you know you love, or try something new! The most important part is that you are taking time out of your day to take care of your mind, body, and/or spirit. The activity is up to you!

7. Spend time with people you love

Do something positive for your mental health & for the mental health of your loved ones by spending time with them. Studies show spending time with family & friends can help improve your self-confidence & self-worth, help you cope with difficult stressors, & can give you a greater sense of purpose. Even better, spending time with those we love decreases stress, which, in turn, means less inflammation in the body.

Whether it’s in person or over the phone, make time regularly in your schedule to talk to & spend time with the people that matter most in your life.

8. Become fiscally fit

Money is a huge stressor for many people. Debt looms over the heads of college students, new home owners, & anyone who has ever missed a credit card payment, & trying to pay off that debt while paying other bills, buying food, & trying to enjoy life can be a major stressor.

Take time this year to become more fiscally fit. Find a budget that works for you & stick to it. If you need help, there are lots of books & online programs available. Find one that works best for you. Simply having the knowledge of how much money you have & where it is allocated can be an enormous relief. Once you know what you can afford to spend, it becomes less stressful to be spending. And creating a savings account that you regularly add to can be a great self-confidence boost & a source of comfort for the future.

9. Travel somewhere new

We don’t just learn more about the world around us when we travel – we learn about ourselves. When we engage with other cultures & explore new places, it increases our own empathy, problem solving skills, spontaneity, relationship building skills, & self-confidence.

You don’t have to go far to reap the benefits of traveling. Even just going on a road trip to a nearby state or a day trip around your own city is a great place to start. Make an itinerary, or just see where the wind takes you! Explore, try new foods, meet someone new – make it a trip you will never forget, even if it’s just a short walk from your own neighborhood.

10. Try a new hobby

Baking mini pumpkin pies for Thanksgiving

There are so many things to try in this life! Kayaking, painting, baton twirling – the list is endless! Find something new that you have always wanted to try & give it a shot! Whether it ends in you mastering the skill, or in a heap on the floor laughing at yourself, it’s a great experience to step outside your comfort zone & try something new.

11. Live more sustainably

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As I always say, we only have two homes – our bodies & the earth. We have to take care of both of them.

Whether it’s a huge change like biking to work each day, or a smaller change like remembering to turn off the light whenever you leave the room, you are making a difference in the sustainability of our planet. And a lot of the changes you can make are healthier for you as well! Biking to work means increased physical fitness, better cardiovascular health, & more time spent in sunlight. Turning off the lights means a decreased energy bill, which is a fiscally fit lifestyle change. Natural cleaners are great for the environment & for reducing the toxins we breathe, & eating more vegetables & fruits means fewer animal products eaten, which is healthier for you & for reducing carbon emissions.

It can be overwhelming to try to live a completely sustainable lifestyle, so instead, pick at least one sustainable living habit & make it a regular practice in your daily life.

12. Do random acts of kindness

Brighten someone else’s day (& your own day as well) by doing random acts of kindness! It can be huge gestures like paying for someone’s meal at a restaurant, or smaller things like holding the door open for someone. The idea behind it is that it goes without notice – don’t pull attention to yourself or take credit for what you have done. And, if someone does insist on thanking you, tell them to pay it forward! Keep the kindness train moving!

13. Hand out compliments for free

We all need a little encouragement. Give out compliments as if you have too many to hold. Let people know what you like about them! You get bonus points if you can move past appearance. Compliment someone’s work ethic, their positive attitude, or how they parent their kids. It can be a huge boost to someone’s self-confidence, & their smile will be infectious – you will end up smiling, too!

14. Read a book

If you can, read lots of books. Whether it’s to learn something new or to escape into another world, books are a great way to engage in self-care. Additionally, reading has been shown to strengthen our brains, increase empathy, reduce stress, & improve our memory retention. Find a book in a subject that interests you or a story that makes you want to keep turning the pages & get reading!

15. Keep your environment clean

The environment we live in has a direct impact on our physical & mental wellbeing. Just keeping our desk clean can greatly reduce stress & improve our productivity. Even more than this, keeping a clean home means fewer germs & reduced stress in the space that is supposed to give us rest.

If you want to go above & beyond, get a plant! Despite the climate-controlled buildings we have been living in for so long, humans used to live in nature, & our minds & bodies still reap benefits from having nature in our living quarters.

I am absolutely fascinated by biophilic design, which connects people with nature within our buildings & communities. People have done some really amazing architectural feats to achieve this balance between architecture & nature, but simply bringing some plants into your home can have some incredible health benefits, including reduced stress & air purification.

16. Focus on what you’re grateful for

Photo by Gabrielle Henderson on Unsplash

Gratitude transforms our mindset from one of scarcity to abundance. It turns what we have into enough.

Ending each day by writing down a few things you are grateful for can have enormous benefits for your mental health, including reduced stress, better emotional regulation, & increased resilience. The more specific you are in the things you write, the more effective this practice will be.

17. Use positive self-talk

Just like we should be handing out compliments regularly to the people we are with, we should also be sharing them with ourselves. How long would you stay in a relationship with someone who spoke to you the way that you do? Would it be a healthy, long marriage, or would you not even make it past the first date?

Use kind words. When things go wrong, have grace for yourself. Encourage yourself & take time each day to build yourself up, not tear yourself down. It seems simple, but speaking more positively to ourselves can radically transform our lives. Our mindset is in control of how we perceive the world & ourselves, & when we have a more positive outlook of our life situation & an appreciation for who we are, we can gain increased self-confidence, increased self-worth, & perhaps even a better understanding of what purpose we may play in this world.

18. Engage positively with social media

Social media can be a source of information & connection, but it can also be draining & stressful. Take some time to go through the accounts that you are following & unfriend the ones that are no longer adding value to your life or, even worse, are contributing to any toxic thoughts or habits you may be engaging in. Fill your feed with positivity & useful information that helps you engage in healthier habits. And when you do interact, consider setting a time limit. Time slips away when we are scrolling through our feeds, & that can be a huge detriment to our productivity & quality of life.

19. Do something that scares you

Me hiking up to Grinnell Glacier in Glacier National Park

I don’t necessarily mean face your darkest fears, but do something this year that makes you step outside of your comfort zone. Whether that’s standing up for yourself at work or telling a friend how much they mean to you, doing something that makes us cringe can increase our self-confidence & self-worth. Go on a trip, try a new food, sign up for a talent show – even if it doesn’t go as planned, you can still look back with pride knowing that you faced your fear.

20. Have a regular morning & nighttime routine

Me using the Aceology Blue Ice Globe Facial Massagers as a part of my nightly routine

Regular routines can help us de-stress & feel motivated for our days. Have a regular morning routine that excites you to get out of bed in the morning can help you feel refreshed & energized for your day. You can spend time journaling, reading, washing your face, exercising, making a fancy breakfast – there are so many possibilities. And at night, engage in activities that help you relax & rewind from the day. Journal about what you’re grateful for, wash the day off your face, & spend time reading or engaging in a quiet activity away from screens. It will improve your sleep, reduce stress, & help you feel more refreshed the next morning.

21. Listen more

Too often, we spend the moments other people are talking to think about what we want to say next instead of really listening to what they are saying. Make listening a priority this year.

When I was little, I was always told the phrase, “You have two ears & one mouth, & they should be used in that proportion.” I find this holds up in almost every situation in my life. Even when I feel I have something meaningful to say, or when I am debating about an important topic, I find whatever point I wanted to make or thought I wanted to share can always wait. And when I take the time to listen to the person I am talking with, I often find we are more aligned in our thoughts than we realize. Coming to a conclusion, having empathy for one another, & building a healthy relationship all become more more probable when I take the time to listen to what someone is saying.

22. Practice mindfulness

Engaging in a regular mindfulness practice has numerous benefits. From lowering stress to decreased blood pressure, mindfulness exercises like meditation, mindful walking & yoga can help increase our quality of life. This year, your resolution can be to set aside regular time in your day – when you first wake up, right before you go to bed, or whenever you are feeling stressed – to take time to be present & mindful.

22. Check-in with yourself regularly

The best habit I can ever recommend to anyone is to have regular check-ins with yourself. Make time each morning to think about how you are feeling, & based on that information, schedule in time that day for what you need. If you are still feeling tired, maybe a little 20-minute nap would be good this afternoon, or maybe a nice hot cup of coffee is a good way to start the day. If you are feeling sore, take some time to stretch. Or, if you’re feeling lonely, make it a point to call someone you love today.

Check-in with yourself at the end of a long week & see how you are feeling. Are you energized by the work & want to be productive this weekend, or do you need some extra time to relax & recharge before Monday comes again?

Scheduling regular check-ins about work, school, exercise programs, relationships, & just general well-being can be immensely helpful in discovering what you actually need in your life to be healthier, mentally, physically & spiritually. Too often we rush through life without actually thinking about how we feel. Sit down with yourself the way you would with a good friend & make time for your inner voice to be heard.

What are your resolutions for 2023? What healthy habits are you adding to your lifestyle? Leave me a comment below!

Evolve, Health, Lifestyle

How to set a New Year’s resolution that won’t fail

December 31, 2021 1 Comment

It’s that time of year again. Early January is the time to set lofty goals we are often inspired to achieve for about a month & then forget about until another year has passed. The new year brings with it the desire to better ourselves, but how to achieve our goals can sometimes seem elusive.

While we have been taught how to set goals & told that we should set them every year, we often don’t know the necessary steps we need to take to achieve them. Achieving an attainable goal should only take a bit of your time each day, but it is something you have to dedicate yourself to daily to achieve it. The steps to achieve your goal should becoming a habit, not a chore.

Follow these four simple steps to make this the year you achieve your New Year’s resolutions & create lasting change in your life.

1. Set the goal

What is it you really want to achieve this year? What passion do you have that gets you really excited? Where do you see yourself being truly happy? Nothing is off limits. Nothing is unattainable. Sit down & brainstorm ideas. Think about where you like to be year from now, & then…

2. Write it down

A goal in your head is erased as soon as a new thought enters. Write down your goal & put it in a place you will see it every day, such as your bathroom mirror. It should be something you see every morning so you remember to focus on it throughout your day. And every evening, you should see it so you can evaluate what you did that day to attain your goal & how much closer you are to achieving it.

When you write down your goal, make sure it is a SMART goal – Specific, Measurable, Attainable, Relevant & Time-bound. Don’t be vague about what you want – put some thought into what it is & be specific in your wording. Make sure it is measurable so you can track your progress. You don’t just want to lose weight – you want to lose 50 pounds. Now, make sure it is attainable. Maybe 50 pounds seems a little too daunting, but 30 pounds? That is doable. Make sure you aren’t limiting yourself, but you don’t want to set a goal that you can’t achieve either. Next, make sure your goal is relevant. Do you need to lost 30 pounds? Do you even want to lose 30 pounds? Maybe there is another goal that would be better for you to focus on this year. And lastly, your goal should be time-based. For most New Year’s resolutions, this timeframe is one year.

3. Make the steps to achieve your goal

A goal without a plan to attain it is as useful as a box of cake mix without any other ingredients. It has the potential to make a delicious cake, but without the eggs & oil, it’s just another box in your pantry.

Set a timeline for your goal, & then write out a list of smaller goals you have to achieve in order to make your big goal happen. Make sure the smaller goals are SMART goals as well.

For example, if you want to lose 50 pounds, just getting a gym membership & buying some celery is not going to make that happen. You need a plan & multiple steps to help you achieve that goal. Set aside time each day for a workout. Even better, mark the specific time on your calendar to make sure it happens. Look up healthy recipes & make a list of what you are going to eat each day. Keep a food journal. And then set timely goals for each month. By the end of month two, your goal should be about 10 pounds lost, which means each week you have to lose about one to two pounds. Focus on these smaller goals that will lead up to your bigger one, & by this time next year, you will be 50 pounds smaller.

This process applies to every goal you may set, not just losing weight. Set smaller goals along the way that will help you reach your big goal, & set aside time each day to achieve them. How much money do you have to save a month to save $1,000 by the end of the year? If you want to make this the year of trying new things, maybe make the third Saturday every month the day you try something new, like sky diving, so by the end of the year you have tried 12 new crazy things you never thought you would do. If you want to travel more, start planning your trip to Italy now, & each month set a goal you want to attain to make it closer to that trip: Save $1,000, get in touch with a travel agent, buy a fancy new dress you will only wear when you are finally being serenaded on a gondola. Whatever the goal is, set the steps you need to attain it, & then focus on those. They aren’t nearly as overwhelming, but if you follow the plan, the big goal will be achieved.

4. Evaluate as you go

Do not wait until December to discover you have or have not attained your New Year’s resolution. Evaluate your progress as you go. Now that you have daily, weekly & monthly stepping stones put in place for the year, you are able to evaluate if you are on the right track to achieve your resolution, or if you need to set more attainable goals, work harder, or change another habit that’s getting in your way or limiting your progress. Whatever you do, do not get discouraged. If you have not made one stepping stone, you can still be successful. It is much easier to make small adjustments along the way than to make a big life change at the end of the year.

What are your New Year’s resolutions this year? Leave me a comment below & let’s support each other this year!

P.S. Newsletter subscribers this month receive a FREE set of planner sheets for their journal to help them keep their New Year’s Resolutions all year long. Receive this & more perks all year by signing up for the weekly newsletter here.

P. P. S. Evolve is offering a 30-Day New Year, New You program to help you achieve your health & wellness goals. You can learn more by emailing me with any questions at TylerVLayne@gmail.com

Evolve, Health, Lifestyle

10 easy ways to practice self-care this winter

December 28, 2021 1 Comment

Me meditating at the Seven Sacred Pools in Sedona, AZ

With the weather growing colder, the lack of sunlight, & much of the natural world around us lying dormant, it can be easy to feel the winter blues creeping in. We tend to spend more time indoors & be less active, which can be detrimental to our physical & mental wellbeing, & the stress of the holidays & pressure of the new year can make things even worse.

But winter, like all seasons, has its own unique joys to offer. I love to tailor my self-care practices & hobbies to the season I am in, & winter is the perfect season to reflect on your lifestyle & make some healthy changes.

As mentioned in previous blog posts, self-care is a very personal experience, & you should always make time to do things that bring you joy & comfort. But, there is nothing wrong with switching up your regular routine to reflect the unique joys & challenges that each season brings. Try a few activities, find what works best for you, & keep it in your back pocket for the next stressful day ahead.

1. Get some sunshine

Me hiking up to Devil’s Bridge in Sedona, AZ

One of the biggest challenges winter brings for our mental & physical health is the lack of sunshine. Even if you don’t suffer from seasonal affective disorder (SAD) (a type of depression caused by the lack of sunlight), the reduced levels of Vitamin D can still negatively impact your mental & physical wellbeing. And many of us are less active indoors, which means our bodies & minds only suffer more.

Make an effort this winter to get some sunshine. Even if it’s only for a few minutes a day, soaking in the sun’s rays can greatly improve your mental & physical health by regulating your melatonin levels, improving your sleep, reducing the effects of SAD, & strengthening your immune system. Take a walk, or just sit outside with a hot cup of tea or coffee & relax.

If you can’t get outdoors during the day, consider investing in a sun lamp. It’s not as good as the real thing, but spending 15 minutes basking in the glow of this fake sun can help improve your mental health.

2. Hydrate

Despite the lack of sunlight, our bodies are still losing water all the time, & it’s one of the most important elements we need to survive. When we don’t drink enough water, it negatively impacts our organ function, immune system, & energy.

Try to drink at least 64 ounces of water a day. If you are traveling, regularly exercising, struggling to get in enough sleep, or fighting off illness, consider also adding electrolytes to your drink. Nuun is a great choice – it has different options depending on your activity & personal needs. Nuun Vitamins, Nuun Immunity, & Nuun Rest can all be great options to drink daily.

Your skin also needs some extra hydrating love in the winter. Buy yourself a quality, unscented moisturizer to nourish your skin with daily.

3. Treat yourself

My delicious, healthy hot cocoa – get the recipe here

The holidays are full of yummy treats to indulge in, & once the holidays end & the winter blues often kick in, we can find ourselves craving those indulgent cookies & cakes again.

It’s important to treat our food as fuel. The goal at feeding times should always be to nourish ourselves. But when you are craving a special treat, there is nothing wrong with indulging yourself. In fact, studies show when you satisfy a craving with a small treat instead of restricting yourself, you are less likely to binge later, which means you will be more successful at achieving your health & wellness goals.

So, go ahead – have that cup of hot cocoa & a cookie, snuggle up in a warm blanket, & enjoy those chilly winter evenings.

4. Exercise

Me running the Jingle Bell Run in Solomons Island, MD

The limited daylight means we are often less active in the winter. This can lead to weight gain, inflammation, & fatigue. Energize your body by moving it in loving ways. Go for a run or walk, lift weights, do yoga, or even join a fun class at your local gym! Just getting your body up & moving releases happy hormones like serotonin that will help you feel better throughout your day & give you the energy to tackle your goals.

5. Take a bubble bath

The weather outside is frightful, but a hot, bubbly bath is so delightful.

Warm yourself up with a hot bubble bath on cold winter nights. You can even add some epsom salts to help detox your body of any toxins it may be holding & decrease unhealthy inflammation. You could also add some therapeutic-grade lavender essential oil to help calm your senses. Light some candles to add to the ambience & turn on some relaxing music or read a book to relax & decompress.

6. Spend time with those you love

My family & me walking to see the Christmas lights at Annmarie Sculpture Garden & Arts Center

When we spend more time indoors, we tend to spend more time alone, which can lead to feeling isolated from the world. Make it a point to reach out to friends & family members, even after the holidays. Invite friends over for dinner, or even just make time for a weekly phone call with someone you love. It can help you to feel more connected to others, which is important for your mental health & wellbeing. Studies show that people who feel connected to others have lower levels of anxiety & depression, & they also tend to have higher levels of self-esteem & self-confidence.

7. Explore new hobbies

Me reading Change of Heart by Jodi Picoult

With all this time cooped up indoors, winter is the perfect season to explore new hobbies & interests. Why don’t you read that book that’s been sitting on your shelf for months, or why don’t you finally start learning to paint? Try something creative, or sit down to research & learn about something new. You might find you discover a new passion you never knew you had.

8. Make goals for the new year

Winter is the perfect time to set goals & resolutions for the year ahead. What have you been wanting to achieve in your life? What passions do you have? Set new goals for the year, & then make a point every week to do something to help you achieve them. If you want to lose weight, make it a goal every week to exercise & eat healthy. If you want to improve your financial literacy, make a weekly/monthly budget. If you want to read more, pick out a new book every month. Whatever your goal is, write out a list of smaller steps to help you achieve that lofty long-term resolution so it seems more manageable & achievable.

9. Stay cozy inside

If you’re stuck inside looking out at the cold, you might as well make the best of it. Cozy up with a hot drink, a good book, & a warm blanket, or have a movie night with your family, huddled up in a blanket fort in your living room. You can have a pyjama day, or spend time practicing hygge in your space.

10. Eat healthy

Pumpkin Pie Smoothie Bowl – find the recipe here

As stated above, the winter season is full of tasty treats that are meant to make us feel warm & cozy inside. It’s the perfect time to indulge & enjoy, but those winter treats can also add up, which means more inflammation, weight gain & bloating.

Focus on eating lots of protein & vegetables in your daily life. Decrease your consumption of processed foods, & instead, eat more foods that come from the earth. Your physical & mental wellbeing will improve, which means the next time you see a tasty treat, you can enjoy it without feeling regretful later.

What are your favorite winter self-care activities? Leave me a comment below!