Blythedale Children's Hospital and Koh's Eat Well, Be Well program have the TOP 5 WAYS TO WIN AT WELLNESS IN 2021:

1) ​Mind your mindset
The law of concentration states that whatever you persistently place your focus on will expand, grow, and influence your daily choices, behaviors and actions. You can choose to concentrate on the action steps towards your goals—even if imperfect (Growth mindset), or instead choose to focus on your failures and mistakes (Deficit mindset). Applaud your progress, not perfection.

2) Small actions fit easily into routines
Healthy food, exercise, good sleep, relationships, and getting outdoors are the pillars of health, are relatively inexpensive, and pay huge dividends.  Making small changes in these areas can have a huge impact on your physical and mental health. Break the desired habit down to such a simple action that you’ll have no excuse not to do it.  Then find where it fits naturally in your current daily routine. By pairing the new behavior with something you currently do, you naturally build in a cue or reminder—i.e. I will brush my teeth right after dinner (to inhibit nighttime snacking). 

3) Repetition makes permanent
Motivation gets us fired up and started, but you most likely won’t accomplish great things without discipline and repetition, which leads to lasting, autonomic habit formation.  Importantly, self-discipline is also less volatile than motivation-- which tends to peak and valley along with your emotions, mood, stressors or how you feel at a certain moment. In emotional or stressful times, muscle memory always wins out so repeat your desired action until it is automatic. 

4) Keep track
Milestones and achievements are reached gradually.  Keeping track of the small accomplishments along the way can prevent enthusiasm from quickly fading. In addition to keeping track, reward yourself at designated times or after at completing challenges, even if completed poorly. Acknowledge and congratulate yourself for tackling the small daily actions that lead to the desired outcome, not the outcome itself.

5) Make the right choice the easy choice
Creating an environment around you that supports your goals is key to success. The fact is that it’s much easier to change our surroundings than to change ourselves-- i.e. clean out the cookie cabinet and stock up on fresh fruit if nighttime noshing is your downfall. Resisting temptations with willpower is draining and often results in self-criticism, setbacks and less progress. Instead, brainstorm all the possible challenges, barriers and triggers you might face and remove or develop solutions for them.  Seek support from loved ones or professionals if needed.


These materials are provided to you by Blythedale Children’s Hospital and Kohl’s
Eat Well, Be Well Nutrition Outreach Program.
For more tips and information, please visit Eat Well, Be Well.

Kohl's Eat Well, Be Well Program

Blythedale Children's Hospital, through the generosity of Kohl’s Department Stores, is proud to offer Blythedale and Kohl's Eat Well, Be Well, an innovative outreach program designed to bring health and nutrition education to schools throughout Westchester and Putnam counties. Through this program, Blythedale staff members teach healthy eating habits to children by providing curricula, training and educational tools to school districts throughout the area. The program provides general nutrition guidelines to students, parents and school faculty. Blythedale Children's Hospital offers experts in nutrition and health-education to speak with local parenting groups, PTAs and school personnel.

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