Feeling drained? Try this.

Staying on track with workouts and nutrition can be a daunting task, especially when life gets in the way. Many people find themselves caught in a cycle of stress, lack of self-care, and poor habits, making it challenging to maintain a healthy lifestyle. As one client, Josh, aptly put it, “Things get super challenging (work/home/etc.) > less time > don’t get self-care (time alone, workouts, etc.) > lower mood > makes things even more challenging > makes self-care even less likely to happen > even lower mood > and so on.”

This cycle is all too familiar, and it’s essential to recognize that what people often need is not more motivation, but more bandwidth. This is where the concept of a Nourishment Menu comes in – a list of activities that help restore energy, physically, mentally, or emotionally.

What is a Nourishment Menu?

A Nourishment Menu is a personalized list of self-care activities, such as reading, listening to music, taking a walk, or talking to a friend, that help individuals recharge and build momentum. The goal is to pick one action item from the menu each day to put a little energy back into their battery. By proactively practicing self-care, individuals can build consistency, mental space, and a stronger foundation for fitness habits.

For example, a Nourishment Menu might include activities like stretching, meditating, or preparing a healthy meal. The key is to have a variety of options to choose from, so individuals can select what works best for them each day. By prioritizing self-care, individuals can break the cycle of stress and poor habits, and create a more sustainable approach to fitness and nutrition.

Common Mistakes People Make with Self-Care

While building a Nourishment Menu, it’s essential to watch out for common mistakes that can hinder progress. These include having too narrow of a list, relying on “once-in-a-while” tactics, confusing self-care with letting oneself off the hook, and discounting self-care as too “woo woo.” By avoiding these pitfalls, individuals can create a more effective and sustainable self-care practice.

For instance, having a narrow list of self-care activities can limit options and make it challenging to maintain consistency. Relying on sporadic activities, like getting a massage, can be helpful but may not provide the regular self-care needed to build momentum. Additionally, self-care should not be seen as an excuse to avoid responsibilities, but rather as a way to recharge and stay on track.

Creating a Personalized Nourishment Menu

So, how can individuals create a personalized Nourishment Menu that works for them? Start by brainstorming a list of activities that bring joy, relaxation, and rejuvenation. Consider things like hobbies, spending time in nature, or practicing mindfulness. Then, prioritize these activities and make time for them in your daily or weekly schedule.

It’s also essential to make self-care fun and approachable. For example, theming your Nourishment Menu around a favorite hobby or interest, like Pokémon, can make it more engaging and enjoyable. By incorporating self-care into your daily routine and making it a priority, you can build a stronger foundation for fitness and nutrition, and improve overall well-being.

As seen in the image, , taking care of yourself is crucial for maintaining a healthy lifestyle.

Other examples of Nourishment Menu items might include, , and .

Now, it’s your turn! What are some ways you can proactively practice self-care this week? What items are on your personal Nourishment Menu? Share your thoughts and experiences in the comments below.

Learn more about creating a personalized Nourishment Menu and prioritizing self-care for a healthier, happier you Here.

Image Credit: www.nerdfitness.com