小改變助你養成健康的生活習慣
Improve Your Mind.
改善你的心態。
Meditate or pray.
冥想或祈禱。
Write in a journal.
寫日誌。
Take five deep breaths.
做5次深呼吸。
Sit silently and be mindfully observant of everything around you.
安靜地坐着，並用心觀察周圍的一切。
Write a list of five things for which you’re grateful.
寫下你感激的5件事。
Write a list of five things that bring you joy.
寫下帶給你快樂的5件事。
Integrate at least one thing that brings you joy into each day.
每天至少做一件能帶給你快樂的事情。
Laugh out loud.
大聲地笑。
Play with a pet.
和寵物玩。
Read a book.
讀一本書。
Listen to music.
聽聽音樂。
Watch the sunrise or sunset.
看看日出或日落。
Send texts, emails or handwrite a brief note of friendship, love or gratitude to a friend.
給一位朋友發一封有關友誼、愛或感激的短信、郵件或手寫一張簡單的便條。
De-clutter a messy home or work area.
收拾一下亂七八糟的家或工作區域。
Write down five terrific things about your body, appearance or performance.
寫下與你的身體、相貌或是成績有關的5件了不起的事情。
Make plans to go out with friends or family.
有計劃地與朋友或家人一起出門。
Soak in a tub.
泡在浴缸裏。
To wind down before you go to sleep, spend five minutes laying in muted light reflecting on one positive highlight of your day.
睡覺前先放鬆一下，拿出5分鐘躺在柔和的燈光下回顧一天中最精彩的部分。
Eat Well.
吃好。
Remove processed or refined foods from your kitchen.
丟掉廚房中的加工食品或精製食品。
De-clutter your kitchen and eating area.
收拾你的廚房和吃飯的場所。
Chop vegetables.
切菜。
Make a smoothie.
做奶昔。
Learn how to read a nutrition label.
學習閱讀營養成分標籤。
Pack your lunch or snacks.
自帶午餐或零食。
Create a lovely ambiance for eating – a place setting, music, table flowers, or whatever else you wish to include; it’s worth reiterating, the TV and all other devices and screens should be turned off.
爲進餐創造一個令人愉快的氛圍——餐位餐具、音樂、桌花或者你希望包括的任何其他事物；要重申的是，關掉電視和所有的其他設備以及屏幕。
Write your grocery list.
寫下你的購物清單。
Identify three to five foods you might binge on and substitute in a tasty, healthy substitute for each.
確定3~5樣你可能會猛吃猛喝的食品，給每樣找一種健康又美味的替代品。
Sign up for a food-tracking app or program.
註冊一個食品追蹤應用軟件或程序。
Learn a new recipe.
學習新食譜。
Schedule a family or friends shared meal date.
爲家人或朋友安排一次共進晚餐的約會。
Log your foods in a journal or on a tracker.
把你的食品記錄在日誌或追蹤系統中。
Strengthen Your Body.
強身健體。
Get up and move your body for five minutes after 45 minutes of sitting.
坐45分鐘後，站起來，花5分鐘動動身體。
Take a five-minute walk.
散步5分鐘。
Walk stairs.
爬樓梯。
Walk hills.
爬山。
Crank up the music and dance.
打開音樂跳舞。
Jump rope.
跳繩。
Choose a wearable tracking device.
選擇可穿戴的追蹤設備。
Do a combination of one or more exercises, such as bent-knee or total body push-ups, wall squats, standing on one leg.
結合一項或多項鍛鍊，如彎曲膝蓋或全身俯臥撐，或在牆側下蹲或單腳站立。
Strength train using one or more body parts, such as your back and biceps.
加強身體的一個部位或多個部位的鍛鍊，如背部和肱二頭肌。
Do yoga poses.
做瑜伽。
Do pilates.
做普拉提。
Run in place, on a treadmill or outdoors.
在跑步機上或戶外跑步。
Use any cardio equipment, such as a treadmill or a cycle.
使用鍛鍊心肺功能的運動器材，如跑步機或自行車。
Choose new exercise music.
鍛鍊時選擇新的音樂。
De-clutter your workout clothes closet area.
整理放運動服的衣櫥。
Launder and organize your workout clothes.
清洗、晾乾衣服，整理運動服。
Pack your gym bag.
收拾好運動時帶的包。
Stretch.
伸展運動。
