Pick which is your favorite option!
Choose your favorite option throughout these 8 quick questions to find out how you've been caring for your mind and body. Pick the option that most reflects what you typically do in your day to day – no judgement, just insight.
1. Let’s get our day started! Which will you choose?
Hit snooze 3 times💤
Get up and stretch or drink water🧘♀️
2. It’s time for breakfast! Which will you choose…
I’ll skip it because I’m in a rush and not hungry🏃♀️
I’ll have a yummy breakfast with a balance of protein, healthy fat, and complex carbs🍳
3. Phew! We made it to work! Which will you choose…
I’m going to work all 8 hours straight📰
Take short movement breaks throughout the day🚶♀️
4. You just had a stressful meeting. Which will you choose…
Scroll or snack to take the edge off🥜
Try to breathe, move, or journal through it✍
5. It’s reaching the end of the work day and you’re getting thirsty. Which will you choose…
Water or herbal tea💧
Coffee or soda ☕
6. It’s finally time to leave work! Which will you choose…
Go workout in a class or a gym💪
Head home for the rest of the day🏡
7. It’s time to eat dinner! Which will you choose…
Buy something at you closest fast food chain🍔
Make something fresh at home🥗
8. It’s finally time to wind down. Which will you choose…
Scrolling on my phone for a bit📱
Power off devices and read a book📚
The end✨
Congrats on crushing yet another day! Hopefully you gained some insight on your day-to-day habits and how they can affect you. Remember, even the small choices you make can lead to meaningful changes. Every step you take—no matter how small—is a step toward a healthier, more balanced you. Keep choosing wisely. You’ve got this!
🔷Choice 1
Hit snooze 3 times💤
It’s very normal to want to hit the snooze button when your alarm rings in the morning. Who wouldn’t want a couple extra minutes in bed! While it’s not detrimental to hit snooze every once in a while, routinely grabbing those extra minutes of sleep might be making you feel more groggy in the day and lead to sleep troubles at night. Keeping a routine sleep and wake time is important to maintaining general health and wellbeing because it decreases stress, increases immunity, and decreases inflammation. Instead of hitting snooze, try getting yourself out of bed. This may be unpleasant at first, because of how comfortable your bed is, but can be a great way to jumpstart your day! For now, enjoy those extra minutes of sleep!
Get up and stretch or drink water🧘♀️
This is a great way to get your day started! By getting up from bed you are forcing your body to get moving. This helps promote blood flow, improve flexibility, and can boost mood and energy levels throughout the day. Drinking water is also beneficial because it rehydrates your body after a night of rest. Good stretches you can do in the morning include cat-cow, child’s pose, and neck stretches. By stretching your body you can shake off any stiffness that accumulated from sleeping and start the day off fresh! Shake it off!
🔷Choice 2
I’ll skip it because I’m in a rush and not hungry🏃♀️
Sometimes we get cut for time before heading over to work or starting our day-to-day tasks. Breakfast kick starts your day and it’s important to have something in your system to push you through. Try meal prepping some breakfast foods like overnight oats or egg muffins! If you’re not hungry in the mornings, try having fruit smoothies or yogurt bowls. These tend to be easier to digest and just as nutritious! Skipping breakfast can lead to difficulties concentrating, low energy levels, and increased risk of cardiovascular disease and type 2 diabetes. Hurry on to work!
I’ll have a yummy breakfast with a balance of protein, healthy fat, and complex carbs🍳
This sounds like a great choice! It’s important to get nutrients in your system to get through your day. After sleeping through the night, your body needs to replenish your energy stores. Eating breakfast also helps improve your ability to concentrate and focus. Not only that, but eating breakfast also helps lower the risk of type 2 diabetes, heart disease, and other chronic conditions. Enjoy your breakfast!
🔷Choice 3
I’m going to work all 8 hours straight📰
You have a lot of work to catch up on and don’t have time for other things in the office. Unfortunately, being sedentary for so long actually has the opposite effect! Sitting for extended periods of time can lead to decreased focus on tasks, increased anxiety and depression, as well as increased risk of chronic diseases. Try to add some walks to your to do list! You’ll still be able to finish all your other tasks!
Take short movement breaks throughout the day🚶♀️
Nice! You’re beating the midday slump. Walking a few laps around the block, doing a few squats at your desk, or even a nice stretch break wherever you are is a great way to break the sedentary lifestyle at the office! This can help you not only be more productive and focused but improve your physical health and wellbeing. Great job getting your steps in and getting your work done!
🔷Choice 4
Scroll or snack to take the edge off🥜
Although this seems like a solution in the short term, this actually worsens your stress in the long run. A constant stream of information and content delivered so quickly can add to your fatigue and build up more stress. Snacking also serves as a distraction and most processed snacks are high in sugar and/or sodium. These have a negative impact on your health and well-being. Try to decompress in another way!
Try to breathe, move, or journal through it✍
This is awesome! That meeting was stressful; you deserve to take a breath and recollect yourself. Through these techniques you can release any emotional stress that had built up during the meeting, calm the nervous system and any tension, stimulate the release of endorphins, and work as a great distraction from all things stressful. Take the moment for yourself to restore your levels!
🔷Choice 5
Water or herbal tea💧
So refreshing! You’re quenching your thirst while also maintaining healthy hydration levels. Water is essential for regulating your body and it’s important you drink at least 11 cups a day. Herbal teas are rich in antioxidants and have specific health benefits that range from promoting digestion, relaxation, or productivity. Enjoy your drink!
Coffee or soda ☕
This can be so appealing! However, drinking coffee this late in the day might not be the best choice since it can disrupt your sleep later at night due to the presence of caffeine still in your system. Soda is also high in sugar which can contribute to health risks such as obesity, type 2 diabetes, cardiovascular disease, and more. Try to reach for a nice ice cold glass of water next time!
🔷Choice 6
Go workout in a class or a gym💪
This is a great way to touch on multiple wellness windows! Not only does this promote your physical health, but gets you out there in a social setting were you can connect with other people. Exercise is especially important in promoting your health because it improves cardiovascular strength and decreases the risk for chronic diseases like type 2 diabetes, cancers, and more. You also release endorphins from exercise that can help alleviate stress and anxiety. Keep up the good work!
Head home for the rest of the day🏡
After a long day at work, who wouldn’t want to go home? That’s okay! Home is the place where you can finally have some rest time. Try to add some extra movements while you’re there. At home exercises are a great way to get good movements in from the comfort of your home. If that’s not your speed, go ahead and go on a walk around your neighborhood! By promoting an active lifestyle, you’ll be able to mitigate stress levels and maintain your health!
🔷Choice 7
Buy something at you closest fast food chain🍔
Sometimes we’re crunched for time and buying something is easiest. However, fast food has a negative impact on health due to the levels of unhealthy fats, sodium, and added sugars. Its low nutritional value makes it unsatisfying and can lead to over consumption. Fast food opens the door to multiple health risk factors such as increased risk of heart disease and stroke, obesity, and decreased bone density. If you’d rather go out and buy food, try to dine at healthier restaurants!
Make something fresh at home🥗
Great choice chef! Making food at home allows you to be in control of what ingredients you use, portion sizes, and nutritional components. Not only that, but cooking at home allows you to reduce the risk of chronic diseases due to the fact that you can minimize the use of unhealthy additives, excessive salt, and unhealthy fats. Make sure to make a well-rounded dish that includes proteins, vegetables, and complex carbs!
🔷Choice 8
Scrolling on my phone for a bit📱
The blue light emitted by your phone can interfere with your body’s natural sleep cycle. This makes it harder to fall asleep. The content off your phone also keeps your brain active, delaying melatonin production which makes it more difficult to relax. Using your phone before bed also decreases the amount of REM sleep you can have which in turn decreases productivity and concentration. Try leaving your phone on your night stand next time!
Power off devices and read a book📚
This is a great way to wind down! Grab your favorite book and avoid the blue light from your devices. Reading a book before bed reduces stress, promotes relaxation, and improves sleep quality. It’s a great way to ease into sleep and sets you up for a great night!
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