8 Steps to Break Out of a Wellness Rut

This week across the network, we’re talking about ways to become our best selves: simple changes to transform our health, how a Peleton exec gets it done, and strategies to break a bad habit. Which got us thinking about how easy it is to fall off track with our wellness goals. Why do simple habits, like “eating healthy” and “hitting the gym every day,” become so overwhelming—the exact opposite of what we intended when setting our feel-good goals?

The good news? Getting back on track doesn’t require a complete overhaul—it’s all about small, manageable steps. To help you find your groove again, we spoke to board-certified gastroenterologist Dr. Roshini Raj and wellness expert (she’s also the founder of Tula Skincare) for practical advice on easing back into healthy habits.

1. Go to sleep half an hour earlier.

If you’re feeling burned out, good sleep is often the first thing to suffer. “We are a sleep-deprived society, despite all the research showing that inadequate sleep leads to many short and long-term health issues,” Dr. Raj notes. 

Rather than just telling yourself to “go to sleep earlier,” set a specific and measurable goal. Dr. Raj recommends starting small. “If you are used to going to bed at midnight, trying to sleep at 10 p.m. right away is unrealistic,” she says. “Start by going to sleep just 30 minutes earlier, and once you have accomplished that for a few weeks, you can move another 30 minutes earlier.”

2. Take tech breaks. 

Raise your hand if your screen time was scary last year. “Being glued to our screens affects mental health,” Dr. Raj warns. “It can also cause neck and back issues as well as eye strain.”

While we can’t realistically unplug forever, scheduling a few tech breaks throughout the day is a good place to start if you’re stuck in a rut. “Taking a 30-minute tech-free break allows your mind and body to recharge,” Dr. Raj says. Bonus: It’s the perfect time to let your phone recharge, too. 

3. Slow down when eating.

That feeling of excitement when your food finally arrives is all too familiar. But as delicious as it looks, if your eating habits feel chaotic, it’s so important to eat slowly. “When we rush through meals we don’t allow our bodies time to give us signals that we are full,” Dr. Raj explains. “Therefore, we end up eating more than we really need to.”

Her suggestion? “Savor your food, chewing well and enjoying the tastes and textures with your tongue,” Dr. Raj suggests, noting that this is one of the reasons Europeans have lower rates of obesity—they have long, social meals focused on conversation.

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4. Add more fiber to your diet.

We’ve all heard about the virtues of fiber, but most of us are missing out on the key health benefits. “95% of Americans do not get the recommended amount of daily fiber,” Dr. Raj points out. “Fiber keeps you regular, helps with weight control, and keeps cholesterol in check.”

In case that’s not enough, fiber can also be a great source of food for healthy gut bacteria (hello, probiotics!). “Since we now know that your gut microbiome pretty much affects every aspect of your health, it is important to help it thrive,” Dr. Raj explains. “Adding a supplement like YayDay, which not only contains fiber but digestive enzymes as well to combat bloating, can help you meet your fiber goals.”

5. Start moving more.

Whether you’re going for a daily walk or hitting the gym for a two-hour session, some movement is better than no movement if you’ve hit a wellness roadblock. “Exercise is one of the best ways to optimize mental and physical health,” says Dr. Raj. “Short bursts of activity, like HIIT exercise, can have a big impact. Tapping into exercise videos is a great way to easily add movement into your routine on your schedule in your own home.”

6. Meditate.

Mental health is just as important as physical health, and feeling stuck often comes with mental clutter. “The mind and the body are very connected, so having a daily practice of deep breathing or meditation is crucial to good health,” Dr. Raj explains. Apps like Calm or Headspace offer guided sessions to help you ease back into mindfulness without pressure. “Try starting your morning or ending your day with a 10-minute guided meditation,” she suggests.

7. Set realistic goals–and stick to them. 

If you’re still struggling, perfectionism might be to blame. The best way to set yourself up for success is to start small. “Rome was not built in a day, so start with small changes and then gradually increase the challenge,” Dr. Raj suggests. “So rather than vowing to cut out all sugar, start with one sugary item you consume frequently, like sugar-sweetened beverages. Once you conquer that goal, add another item to the list.”

Accountability also helps. “If you and your girlfriend agree to do a hip-hop dance class once a week together, you are less likely to bail if you know she is expecting you,” she adds.

8. Give yourself permission to reset.

When life gets in the way, guilt can keep us spiraling. Get comfortable forgiving, forgetting, and moving forward. “Even if you mess up on your resolution, don’t throw in the towel and give up. Remind yourself that one slip-up does not negate all the work that has come before,” Dr. Raj explains. “Giving 80% is still better than zero.”