Tag: habits

Sunday, January 7

Today is Sunday, January 7, 2024. We can add new habits this year.

DGoV (Daily Gift of Vitality) Activity: One week into the new year. Time for a week in review.

To stay true to yourself:

  • Return to your aspiration(s) for the year and why this is important to you. Say it out loud.
  • Reflect: In the past week, what days did you make a deliberate effort that aligned with your aspiration(s)? Include any day that you deliberately thought of -or made a choice that aligned with- your aspiration(s). Mark your calendar for each of those days if you haven’t already.
  • Plan: Set a tiny goal for this week that moves you in the direction of your aspiration. Make it clear to yourself what you can do and how you will know that you have achieved your goal for the week.
  • Make it easier: Write everything down and make it visible so you are easily reminded.  

Remember: While the course may change throughout the year, you can make progress by returning the focus to your aspirations for the year. Pull out a fresh calendar and every day that you state your intentions out loud, or take action towards your aspirations, give yourself a win and mark it on the calendar.  

A quote by Confucius, “The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”

Thank you to Nicole Siparsky, MD for sharing this photo, “Great Smokies National Park.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, March 31

Today is Friday, March 31. The plants grow towards the light and we can choose to do the same.

Think about this: Every day we make small choices that over time, accumulate to result in big change or staying the same. By simplifying or automating the “better” choices, it becomes easier to achieve the results you want.

DGoV (Daily Gift of Vitality) Activity: Determine the future you want and what you need to do to get there. Then, set yourself up for success by making the best choices, the ones that are automated or easiest to make.

A quote by many of our patients in practice, “I’ve got this!”

Thank you to Dan Deziel, “Today’s Rainbow.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, December 12

Today is Monday, December 12, 2022. Finding the “missing” cinnamon that was absentmindedly placed in the fridge.

A quote by Denis Waitley, “Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.”

Photo by: Jonny Gios

December marks the end of another year. This is a time for reflection, appreciation, and grace. Consider the routine ways that you care for your physical body: brushing your teeth, dressing for the weather, stretching and moving your body, protecting your skin, choosing health-promoting foods, staying hydrated, getting enough sleep, and so on.

Are some routines more easily disrupted, and sometimes hard to get restarted? Practice acknowledging those times of disruption with grace towards yourself and make it easier to resume your self-care routines when the time is right.

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.  
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale. 

Experience an Affirmation meditation:

  • Find a comfortable position in bed, 
  • Repeat your affirmation: My body is calm, my mind is at ease, I breathe in goodness, I exhale peace [or choose your own affirmation].

Recharge yourself, tap into your strength and share positive energy when you repeat:  

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, September 24

Today is Friday, September 24, 2021. Deliberately paying attention to looking up and outwards, recognizing there is so much to see.

A quote from Sydney J. Harris.  “Happiness is a direction, not a place.”

Photo by: Freestocks

For many, September highlights the transitions of seasons and focus. Transitions are opportunities to restart or establish new habits that can be a strong anchor moving forward.

Identify anchoring habits that you’d like to integrate. For example:

    • Engage in a centering routine on waking: smile to yourself as you repeat a positive statement (like the Recharge* one below) or your personal mission statement.
    • Practice routine self-reflections: “How am I doing? How is my energy? What’s influencing my energy? What can I do that will help?”
    • Prior to ending the workday or project, make a summary statement including what you accomplished and what are the next steps, so it is easy to get started again.
    • Cut up and prepare easy-to-grab vegetables for the next day.
    • Keep your water bottle nearby and stay hydrated by drinking water throughout the day.
    • Close out the day by moving your body in a way that releases tension.

*Recharge yourself and share positive energy when you repeat:  

“I am [*Name*].  I am open to the positive energy around me. As I connect to my courage, strength, and wisdom, I am open to new ideas and change.  I send loving kindness and compassion to all people including me.  Together, we can do great things.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Choose an anchor for the day or week. Choose something that reminds you of your values, a happy time, a courageous time.  Use this object to energize you when you need it.
      • A photo you keep on your desk or wallet.
      • A piece of jewelry or clothing.
      • A small souvenir from a trip.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP