Spring is a time of growth and renewal, so what better time to look at improving your well-being? A spring-cleaning of sorts for your body, mind
Prep Work
A little thought and planning will guide your spring-cleaning activities and help keep you focused on your bigger goals.
- Re-evaluate your priorities. What is truly important to you? What inspires you? Is there anything weighing you down? Nailing down the reason you want to make changes will make other items on this list easier and give you strength when faced with a challenge. This guiding statement will be your spring-cleaning mantra.
- Keep your mantra front and center. Tape it on your mirror so you see it first thing in the morning. Put a post-it note up wherever you spend most of your time and wherever you’ll need the most reminding about why you’re doing this.
- Make a list. After reading the rest of this article, outline all of the items that you want to clear out and clean up. If you have a big item, consider breaking it up into smaller tasks that you can check off as you go. The purpose of the list is to show progress toward your goals.
- Gather your supplies. Ensure you have everything you’ll need so you don’t have to stop midway and chance
losing any momentum.
Your Living Space
Your home can be a sanctuary or it can add to your stress levels. Clutter and mess are a reminder of unfinished projects. All of those items also compete for attention, which can leave you feeling anxious and overwhelmed.
- Start small. Take on one room, one closet or even one drawer at a time. The endorphins from finishing a task will help you take on the next.
- To quickly declutter, start sorting. You can use baskets, boxes or piles. Every item in a space will fall into one of four categories: return or move it to where or whom it belongs; give it away; recycle or trash it; keep it. If you really can’t decide, set it aside and come back to it after you’ve replaced all of your “keep it” items.
- Mind expirations. While you’re sorting, be sure to check the labels of your medications and beauty and skin care products. According to the Food & Drug Administration, keeping them past expiration may mean their ingredients are less effective, the chemical composition may have changed or they are more likely to be harboring bacteria.
Your Work Space
An organized desk and clutter-free
- Declutter. Just as with your living space, clutter and mess can make you feel more stressed, anxious and overwhelmed.
- Get organized. Whether you use paper, digital or dry-erase, to keep track of your to-do list, goals and calendar items, having them in writing will not only help ensure nothing is missed, it will also free you mentally for the task at hand.
- Turn off notifications. Email and social media pings and pop-up windows cause more than a momentary break in your concentration. Once pulled away from what you are doing, it can take 20 minutes to regain your train of thought and pick up where you left off.
- Unsubscribe. If you’re getting emails on topics or from organizations that you no longer care about, unsubscribe.
Your Time
How you spend your time and whom you spend it with should reflect what is important to you. Your activities and companions can also enhance or detract from your well-being.
- Assess the players. Do the people you give your time to bring positivity to your life or are they bringing you down? It is OK to limit time spent with toxic individuals.
- Schedule me-time appointments. Prioritize time for what makes you feel good – whether that’s your favorite form of exercise, play time, pampering or something else.
- Prioritize sleep. Allow time to wind down in the evening and ensure that you can get at least the recommended seven or more hours each night.
Your Mind
A positive state of mind will provide you with the ability to cope with daily stressors, work productively and contribute to your family and community.
- Give it some rest. Your brain needs sleep to regenerate cells and commit what you’ve learned to memory. Beyond sleep, taking time for daydreaming, reflection and stillness can also be restorative.
- Go outside. Time in nature has been shown to have mental health benefits, including the reduction of anxiety and depression.
- Take a technology break. The light emitted from screens can disrupt our circadian rhythms and emotional state. Shutting off your devices in the evening can help improve your sleep and how rested you feel in the morning.
- Note your gratitude. Writing down three things that you are grateful for each day can do wonders for your mood. They can be as small and simple as a view of the waterfront, a hug from a loved one or the smell of the flowers blooming in your yard.
Sticking to New Habits
Creating a healthy new habit isn’t as hard as it may seem. Follow these steps and within 10 weeks you’ll find yourself automatically doing it.
- Pick a goal that you’d like to achieve.
- Choose a simple action that will move you towards your goal and that you can do on a daily basis.
- Plan when and where you will do your chosen action. This is your “cue” to act. Pick a situation that you encounter every day of the week (e.g., clearing the breakfast dishes, getting ready for bed, etc.).
- Every time you encounter that cue, do the action.
It will get easier with time until you no longer even have to think about it—usually within 10 weeks. By building new habits you can keep the benefits of your spring-cleaning year-round!