Refresh30: Experience 30 Days of Personal Renewal
Don’t Underestimate the Power of Self-Reflection
🫵You’re on the page, which means you’ve taken the first steps to giving yourself some much-needed R&R. In today’s world, we need a versatile toolbox for dealing with different situations. As someone who suffers from general anxiety disorder, I often find myself rummaging through my personal care toolbox, i.e. a book, a podcast, or writing something meaningful.
I’ve started a weight loss programme, and I’ve already lost a few pounds. It’s not the first time I’ve been through the process. In 2013, I went from 16 stone 1lb to 13 stone 8 lb in four months. There are three keys to weight loss, motivation, discipline and consistency. Not all dietary approaches are suitable everyone, and this article isn't focused on weight loss, it's about refining your daily habits with small adjustments. You’ll find some of my tried and tested tips more useful than others. It’s time for me to give something back to all of you, so let’s get going.
Not every diet is suitable for everyone, and this post is not about losing weight, it’s about making some minor tweaks to your daily routine.
Week 1: Mindful Eating 🥗
Day 1-5 (Repeat each step daily)
Start your day with a glass of water, especially at this time of the year when the temperatures start to rise. Alternately, have a warm lemon water to aid digestion and detoxification.
Incorporate more whole foods into your diet, such as fruits, vegetables, nuts, lentils and seeds.
Avoid processed foods, sugary snacks, and limit your caffeine intake.
Spend five minutes a day thinking about your eating habits. Maybe you already have good eating habits.
Keep a food journal to track your meals, snacks, and how you feel after eating.
Week 2: Digital Detox 🖥️
Day 6-12: (Repeat each step daily)
Limit screen time by setting specific hours for using electronic devices.
Take regular breaks from social media and email to reduce digital overwhelm.
Spend time outdoors, enjoying nature without distractions.
Engage in offline activities such as reading, drawing, or spending time with loved ones.
Practice mindfulness meditation to quiet the mind and reduce stress. Mindfulness doesn’t have to be complicated. Hit start on your favourite playlist and enjoy the beats for a 15 minutes. 🎶
Week 3: Mental Wellness 😄
Day 13-19: (Repeat each step daily)
Prioritise sleep by establishing a regular bedtime routine and aim for quality night’s sleep. If your partner snores, bang those ear plugs in. Trust me, they work.
Incorporate stress-relief techniques such as deep breathing exercises, yoga, or tai chi. There are loads of YouTube videos to help. Here’s one I found for you.
Practice gratitude by keeping a daily gratitude journal and reflecting on three things you're thankful for each day. Saying thank you can be therapeutic.
Challenge negative thought patterns by practicing positive affirmations and reframing negative experiences.
When you have emotionally charged thoughts, most often negative ones, your limbic system (the reptilian brain – the part that is not as evolved) takes over and your prefrontal cortex which is used for cognitive functioning and organisation has energy diverted away from it. PVD Psych
Engage in activities that bring you joy and fulfilment, whether it's hobbies, creative projects, or chatting with our best buddy.
Week 4: Emotional Cleansing 🫶
Day 20-30: (Repeat each step daily)
Practice emotional release techniques such as journaling, expressive writing, or talking to a therapist or trusted friend. Ask your HR department if they provide access to an Employee Access Programme (EAP).
Let go of toxic relationships or situations that no longer serve you.
Cultivate self-compassion and forgiveness by treating yourself with kindness and understanding.
Connect with your inner self through meditation, visualisation, or spending time alone in reflection. 5 minutes a day is all it takes.
Focus on building healthy habits that support your emotional well-being, such as regular exercise, balanced nutrition, and positive social connections.
Research shows the habit of reflection can separate extraordinary professionals from mediocre ones. We would go so far as to argue that it’s the foundation that all other soft skills grow from. Harvard Business Review
👉Finish each day with a five minute reflection on what worked, and what didn’t. You could take an extra step, and volunteer for your work or community wellbeing group.
Throughout the 30-day detox program, remember to stay hydrated, exercise regularly, and listen to your body's needs. Celebrate your progress along the way and continue to incorporate these healthy habits into your daily routine for long-term benefits.
👀*Check your allergies before following any of these steps. If in doubt, seek professional help.
Jump into the chat section, and let everyone know how you’re getting on. You might also want to share some of your top tips. Good luck, you’ve got this! 🎯