What are your intentions

I learned a long time ago to not set resolutions but intentions. What do I want to continue and what do I want to add. As we start the New Year. I look back at what I have accomplished, and I look forward to what may be. Normally, I just write my intentions down in the note section of my phone but this year I thought I would share with you.

Hydration. The reality is that most of us are not consuming enough water, myself included. That is why I am including it on my intentions this year.

Water is required for the optimal physiological functioning of every organ system in the body. Water comprises 73% of the brain and heart, 31% of bones, 79% of muscles and kidneys, 64% of skin, and 83% of the lungs. Water is essential for maintaining cellular homeostasis.

So how much water do you need? You should consider drinking about half your weight in oz. So, if you are 150 lbs you should drink 75 oz of water a day. I have a 40 oz water bottle, and I am lucky to finish one a day. My goal is to drink at least 2 of these a day. I am hoping to drink one before noon each day and the other before 7pm of by dinner.

Learn to meditate or at least breath. There are many studies supporting that fact that meditation helps in stress reduction, cognitive enhancement, and emotional regulation. Meditation aids in our stress response by helping to stimulate our parasympathetic nervous system (rest and digest).

Research suggests that regular meditation practice can support the endocrine system, specifically the hypothalamic-pituitary-adrenal (HPA) axis and cortisol production. The practice is not easy and does take some getting used to as it is hard to quit the brain. I have been told by those that practice regularly that it is not about having no thoughts when mediating but to acknowledge them and continue. I have found the art of meditation this year and it has been life changing for me. Our bodies hold onto things that are just taking up space and need to be released. Mediation is an added tool in my toolbox that is helping me learn to let go. Consider starting with an app to help with mediation (this is where started) Health Minds is a good place to start, and it is free. If you are looking for a more structured class in the comfort of your own home, I would highly suggest looking into Angelic Breath taught by Madeline Giles. This is a habit that I have started and will continue into 2025.

Stop scrolling. If you are not aware there is an algorithm that social media platforms use. These algorithms are designed to keep us scrolling. Why do we do it? scrolling releases dopamine our feel-good neurotransmitter. These burst of dopamine when we scroll keep us scrolling. But this time waste is not good for our brains and our bodies. I really want to establish better control when it comes to scrolling. I have found it to be such a time wasted activity but yet have trouble stopping. I have looked up recommendations to help decrease my scrolling habit. Consider small detoxes by picking a day of the week and making it a no scrolling day. When you do scroll be mindful before opening that app by asking yourself why are you scrolling? are you board? lonely? procrastinating? The point is to try to be more conscious when getting on social media. Set a time limit each day and work on decreasing the amount of time that you allow yourself on social media. Consider filling your time with other activities like stretching, reading or your favorite leisure activity.

Setting boundaries. This is a work in progress and something I imagine that I will have to continue to work on and IT IS HARD! I feel that as a woman it is even harder. When we set boundaries, we are seen as cold or a bitch when in actually we are just protecting ourselves. There is a great book called Atlas of the heart by Brene Brown. If you have not read it, I would suggest adding it to your Audible account for this year. There is a line in there that I use often. "Boundaries allow me to have a relationship with you and not hate myself." I find this extremely helpful in my personal and professional life. I have learned that if I do not protect myself and set my boundaries others will set them for me. Instead of being in charge others will be and I will just be a long for the ride. So, I continue to work on setting boundaries with myself and others. The funny thing is when you do, you will be surprised how well received it can be. Remember No is not a bad word.

Now, I do have other intentions that I am adding this year which include things like learning another language, working on my core and getting rid of things that are just taking up space in my home (You may see a lot of posts on FB market). I will do my best to make my intentions my habits this year. That is all we can do, our best.

I wish you all a Happy 2025!

Best,

Lisa