Start your summer of wellness transformation – it only takes 66 days!
As Spring breathes new life into the world, it presents the prefect moment to prepare for our bodies and minds for a healthy summer. With longer days, brighter skies and warmer weather on the horizon, summer offers the perfect backdrop to focus on your wellness journey. But don’t wait until July to begin. By starting in May you have the chance to leverage the scientifically backed 66-day timeframe for building new habits to prepare for your healthiest (and happiest) summer yet!
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Why 66 days?
Behavioural psychology points to the idea that it takes 66 days to truly form and cement a new habit in your routine. During this time, your brain rewires itself adapting to new routines and making them feel natural. Unlike quick fixes, like crash diets, this approach promotes gradual, sustainable change. Habits don’t just become easier to maintain, they start to feel like second nature leading to greater chances of maintaining them and achieving success.
The foundations of wellness
True wellness requires a holistic approach to improving body, mind and spirit. From boosting energy levels and cultivating mental clarity to improving emotional imbalance, wellness is about creating harmony within yourself. Here we explore the five pillars of wellness to consider as you plan your transformation:
Fitness
Build strength, endurance and flexibility through physical activities that you enjoy. Consider outdoor activities to make the most of the spring and summer months, like walking, cycling or outdoor swimming.
Nutrition
The foods you eat can fuel your body or leave you drained. Focus on eating whole, nutrient-dense foods and explore the richness, colour and flavours of seasonal produce during the summer months.
Sleep
Good quality sleep, and adequate rest are an essential part of wellness. Keep to a consistent sleep schedule aiming for 6-8 hours a night and create a calming night-time routine that focuses on recharging your body.
Mindfulness
Managing our stress is crucial to our wellness. Mindfulness practices like meditation or journaling, can provide much needed reflection and peace to our busy lifestyles.
Community
Building and fostering connections with others through shared interactions, activities or conversations can really enhance our emotional health and social connection.
Your 66-day wellness plan
To increase chances of success it is important to plan your journey and divide your 66-days into three distinct phases. Here we explore the positive steps you can take to hit your wellness goals in time for summer.
Days 1-22 – the foundations for success
During this phase start by implementing small, manageable changes – its like planting seeds that will grow into sustainable habits! Considering the five wellness pillars, start with:
- Aim for 10,000 steps a day or commit to a 15-minute walk daily.
- Increase your daily water intake by 750ml.
- Add extra fruit to your routine, and vegetables with every meal.
- Improve your bedtime routine – avoid using your phone and read a chapter of a book instead.
- Make time for your mind – set aside 5-10 minutes for mindful breathing.
Days 23-44 – grow, grow, grow
This phase builds on your foundation, gently expanding your goals and deepening your commitment to achieving them. Commit to your growth phase by:
- Commit to eating nutritious meals throughout the week – even if you are busy or out and about – don’t get stuck with a sandwich for lunch!
- Incorporate strength training or yoga into your workout routine. Consider increasing the number of days you exercise.
- Experiment with a new creative outlet that nurtures the mind, like gardening or painting/sketching, or start a new hobby.
- Remove all processed foods and snacks from your diet and replace with healthy alternatives.
- Ensure you are drinking 2.5+ litres of water each day.
- Plan quality time with family, prioritise catching up with friends you do not see often, have a regular evening out, doing something different with your partner or spouse.
Days 45-66 – expand your potential, whilst reflecting on your success
By now, your habits are really formed and starting to feel like second nature. In this phase reflect on your progress and find ways to keep your habits exciting by pushing the boundaries and celebrating success:
- Challenge yourself with your fitness goals – take on a sponsored challenge, increase the intensity of your workouts, like increasing your weights, or try something new that you haven’t done before.
- Evaluate and reward – evaluate how your changes have positively impacted your overall health and wellbeing, identify areas for continued growth and reward yourself for achieving milestones – no matter how small.
- Build in more time for reflection, mindfulness and self-care – consider journalling to share your thoughts and feelings.
- Consider starting a group to foster social connection, like a reading group with friends or a wellness activity like cold water swimming. Embrace the outdoors during the sunnier climes.
Top tips for success
Its important that your journey to summer wellness is enjoyable, as this will increase your chances of sustaining your new habits. Other tips for success include:
- Being patient – stay kind to yourself, habits take a bit of time to stick.
- Stay adaptable – life can throw curve balls, that may take you off track. Adjust your goals and routines where necessary, and remember flexibility is the key to sustainability.
- Find support – share our journey with family, friends and colleagues to keep you motivated to achieve your wellness goals.
- Celebrate success – celebrate the process of leaning, growing and thriving each day!
A summer of wellness awaits you- you can do it!
With 66 days of effort and focus, you can step into summer feeling confident and energised. Let this season be the celebration of your health and wellbeing. Bluecrest is here to empower you every step of the way. Read our article about the benefits of habit tracking and stacking!
