For many, the new year represents a clean slate, a time for making promises and for trying a new approach.  All are great concepts, but what ONE thing can you do at this point in the year that will make your life healthier?  Consider ONE of the following:
 

• ONE word.  What’s the one word that will help guide you this year.  You can call it a mantra or just “your” word.  Find a word that gives you perspective, purpose and puts you in the direction you want to go.

 

• ONE at a time.  Make your food choices one meal at a time.  After a crappy dinner, make breakfast the next day a meal that sets you on a healthy foundation.

 

• ONE thing.  Focus on one thing a day that you need to get done and do it.  By doing that thing, your day will be a success.

 

• ONE accomplishment.  Identify one accomplishment you are proud of each day.  Make it about YOUR accomplishment, not others.

 

• ONE moment.  Take a moment and pause, reflect, pray, find gratitude or whatever works for you. 

 
Remember it’s only about ONE thing at a time.  May this year be the ONE that you feel and live the life you need, want & deserve.
 

​Music improves language skills, listening skills and social skills.  It can even teach us to better detect emotions in others and to be more empathetic.  Music can make us happier, causing our brain to release dopamine, cortisone and oxytocin – it’s a powerful therapy for the soul.  Try tuning into one or any of the following to amp up your well being:
 
Identify a personal anthem for the day.  Listen to the words and feel the beat and note how you feel.  Re-visit your song selection throughout the day.
 
Try a new station.  Be daring and try a new Pandora, Spotify, Amazon Prime or Apple music station.  You might just be surprised that when you try it, you’ll like it.
 
Go to a concert.  Hearing music live can invigorate our senses as well as connect us with others in the venue.  It’s a win-win.
 
Sing! Belt it our in the shower, while driving or break into a verse with a friend or family member.  Don’t worry about how you sound or even if you know the words, just let it out.
 
Set the Tone. Music can prep us for success.  Playing relaxing music while getting ready for bed, upbeat melodies while cooking and heart-pumping beats while working out all get us in the mood.
 
 
You can be a dancin' or singin' or movin' to the groovin' when you play your music to get out of a funk or to simply fill your soul.

​This is the month for giving thanks.  But what does that really mean to you? So many of us are able to give thanks to others, yet we often forget about recognizing ourselves.  We have so much to be thankful for, but too often overlook ourselves when expressing our gratitude. Here are a few areas to consider giving yourself  some recognition for:
 
 
Contribution – We tend to give so much of our time, energy and resources to our work, family, community and friends.  Pause next time you are contributing to the well being of someone or something and give yourself a moment of recognition.
 
Dedication – You put your heart into many things and that dedication enriches the lives of others.  Now it’s your turn to give yourself some dedicated recognition.
 
Generosity – Give, give, give it’s just what you do.  Be generous and give yourself some recognition for those efforts.  You might be amazed with what you take away.
 
Loyalty – Standing beside someone is what you do.  You’ve got their back and they know it.  Be loyal to yourself, follow your instincts and recognize what you need, want & deserve.
 
Honesty – It’s what we crave from others and it’s what we tend to give to everyone we interact with.  Be honest with yourself and recognize all that you are.
 
 
Thank you for being you.  You are appreciated and now recognized.

Think about what brings you joy.   You know those things guaranteed to get your heart racing and a huge smile across your face. Maximizing your life is about knowing what you want and need and going after it without hesitation, without judgement.  Consider doing any of the following to make “It” happen:
 

• Pause and ask yourself “What do I want?”
• Understand your Why? (Why do I need/want this?)
• Write it down, no matter how silly it may seem
• Post a reminder to yourself
• Listen to your gut
• Set a daily intention that honors your goal
• Share “it “with those closest to you
• Seek help if you are stuck
• Celebrate the small daily victories
• Remember every day is a new opportunity

 
 
It’s time for you to take the reins of your life.  You don’t need permission.  You just need to know that you deserve to have and find joy and fulfillment.

​When Jerry and the band toured, they brought people together.  Deadheads formed a community filled with love, laughter and lots of tie-dye.   If we really take a step back and look at some of what the Grateful Dead accomplished, it was to spread a ton of gratitude…towards one another, towards the band, towards the venue and towards living a life filled with appreciation. That might feel like a stretch, yet when we look at how being grateful can make you happier it all adds up.  Consider the following:

• Expressing gratitude to others makes us resilient
• Feeling grateful can bolster your patience
• Showing our gratitude connects us with others
• Keeping a record of our gratitude cultivates optimism
• Writing to someone to thank them builds stronger bonds

 
Whether you’re a Deadhead or a Partidge Family fan, let’s all come on and get happy by being grateful.

More and more research is being conducted on the benefits of friends, (not to be confused with friends with benefits).  The social, emotional and physical upside to spending quality time with our friends has been proven to improve the quality and length of our lives. Maybe you already knew that.  And if you did, are you following through and making the time for friends?  And if you haven’t made it a priority, now is the time.  Consider doing any of the following:
 
Call a friend and make plans right now
 
Send a hand written note to someone who you think about, but rarely connect with
 
Invite people over and don’t worry about what you serve or how clean your house is
 
Attend something new and ask a friend to join you
 
Go away with a group of friends, and maybe even make it a regular event
 
Seek out opportunities to extend your friend network
 
Introduce one group of friends to another and see what happens
 
Walk with a friend (a personal favorite)
 
Try a new restaurant with a friend or two
 
 
Friends, they’re good for your health, so let’s all reach out, connect and live a little more.

We’re almost half way through the year.  Wait, what?  How did that happen?  What are you holding yourself accountable for?  How has your perspective shifted? As a new season dawns, be encouraged to take an active role in your year-to-date review. Consider asking yourself any or all of the following questions:
 
What’s been positive for me this year?
 
What hasn’t been working for me?
 
How have I added value?
 
Have I been easy to manage?
 
Have I gone above and beyond?
 
What’s holding me back?
 
What’s my next step?
 
 
We can avoid an end of the year surprise, by taking stock and action now.

​What did you want to be when you were a kid?  Was it an Olympic athlete, a teacher, a pilot, a fireperson or a police officer?  Did the possibilities seem limitless back then? What about right now, what do you want to be?   Consider one or any of the following:
 
 
To be present
            Turn off technology when eating and talking to someone
            Listen, really listen to your family and friends
 
To be stronger
            Say ‘no” more often and then let it go
            Lift things….kids, weights, a gallon of water, yourself
 
To be happier
           Surround yourself with positive people
           Say “yes” to yourself more
 
To be less-stressed
            Spend some time with a pet
            Take a moment…literally just pause, breathe & repeat
 
 
The question isn’t to be or not to be, but rather if not now, when?  You can be anything you want to be, at any stage of your life.
 
            

We often think of things in our life as all or nothing.  You’re all in or totally out.  Go big, or go home.  But what if you started small?  What if the way to live a healthier life was to do it in simple, small steps? Consider any or all of the following:
 
- Eat a salad with dinner and you’ll be eating healthier
 
- Set a bedtime, make it 15 minutes earlier and you’ll be getting more sleep
 
- Move more throughout the day and you’ll be exercising
 
- Turn off technology at meals and you’ll be spending more time with family & friends
 
- Have ONE sweet treat a day and you’ll be limiting your sugar
 
- Stop, pause, breathe or maybe meditate for a few minutes and your stress won’t be ruling you
 
- Stand up and fidget every hour and you won’t be sitting as much (the new smoking)
 
- Find 3 things to be grateful for each day and you’ll be more positive
 
 
 
 Today, take one micro step for your health, and begin to experience one huge leap in the right direction!