66 days to implement habits for a summer of wellness
As Spring breathes new life into the world, it presents the prefect moment to support your employees to prepare their 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 their wellness journey’s. But, they don’t need wait until July to begin. By starting in May they have the chance to leverage the scientifically backed 66-day timeframe for building new habits to prepare for their healthiest (and happiest) summer yet!
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, our brains rewire themselves 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. Here we explore the five pillars of wellness for your employees to consider as they plan their transformation:
Fitness
Build strength, endurance and flexibility through physical activities that they enjoy. They could also consider outdoor activities to make the most of the spring and summer months, like walking, cycling or outdoor swimming.
Nutrition
The foods your employees eat can fuel their bodies or leave them drained. Encourage them to 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. Keeping to a consistent sleep schedule aiming for 6-8 hours a night and create a calming nighttime routine that focuses on recharging the body may improve their sleep quality.
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 your employees chances of success it is important to plan their journey and divide the 66-days into three distinct phases. Here we explore the positive steps they can take to hit 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, your employees should start with:
- Aim for 10,000 steps a day or commit to a 15-minute walk daily.
- Increasing daily water intake by 750ml.
- Add extra fruit to their routine, and vegetables with every meal.
- Improving their bedtime routine – avoid using phones and read a chapter of a book instead.
- Making time for their mind – set aside 5-10 minutes for mindful breathing.
Days 23-44 – grow, grow, grow
This phase builds on the foundation, gently expanding the goals and deepening their commitment to achieving them. Employees can commit to the growth phase by:
- Committing to eating nutritious meals throughout the week – even if they are busy or out and about – don’t get stuck with a sandwich for lunch!
- Incorporate strength training or yoga into a workout routine. Consider increasing the number of days of 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 their diet and replace with healthy alternatives.
- Ensure they are drinking 2.5+ litres of water each day.
- Plan quality time with family, prioritise catching up with friends they do not see often, have a regular evening out, doing something different with a partner or spouse.
Days 45-66 – expand your potential, whilst reflecting on your success
By now, your employees’ habits are really formed and starting to feel like second nature. In this phase reflecting progress and finding ways to keep habits exciting by pushing the boundaries and celebrating success is important:
- Challenging themselves with fitness goals – take on a sponsored challenge, increase the intensity of their workouts, like increasing weights, or try something new that they haven’t done before.
- Evaluate and reward – evaluate how the changes have positively impacted their overall health and wellbeing, identify areas for continued growth and rewards for achieving milestones – no matter how small.
- Build in more time for reflection, mindfulness and self-care – consider journalling to share 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 employees journey to summer wellness is enjoyable, as this will increase their chances of sustaining new habits. Other tips for success include:
- Being patient – stay kind to themselves, habits take a bit of time to stick.
- Stay adaptable – life can throw curve balls, that may take them off track. Adjusting their goals and routines where necessary is key, and remembering flexibility is imperative to sustainability.
- Find support – encourage your employees to share their journey with family, friends and colleagues to keep motivated to achieve their wellness goals.
- Celebrate success – celebrate the process of leaning, growing and thriving each day!
A summer of wellness awaits your workforce - 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 health and wellbeing. Bluecrest is here to empower your employees every step of the way. Read our article about the benefits of habit tracking and stacking!
To find out more about our packages, reach out to the corporate team on 0808 168 9219.
