Module 2

SMALL STEPS
TO HEALTH

© 2013, 2019 Integrative Nutrition, Inc.

 2

SMALL STEPS TO HEALTH

Health is a journey, not a destination; it’s important to enjoy the ride! As you
begin to explore your health, we encourage you to focus on taking small steps
forward, rather than making radical changes. Small steps are attainable and
allow you to easily identify the things that are working for you and the things
that aren’t. Over time, small steps add up and lead to lasting change.

Below are some simple tips to kick off your personal journey toward lasting
health and happiness. We hope these tips will support you in discovering the
bio-individual health practices that truly work for you.

EATING HABITS

•• Sit down for meals. Take time to •• Carry a water bottle. If you have
slow down when you eat to support water on hand, you’re more likely
digestion and mindfulness. to drink it.

•• Start with vegetables. When •• Express gratitude. Boost pleasure

building meals, put vegetables on by appreciating each meal.
your plate first. Aim to do this for
two meals a day to increase your
vegetable intake.

RELATIONSHIPS
•• Schedule a weekly phone date. It •• Share your day. At the end of
can be a regular phone date with the
same person or a different person
at a different time each week.
Either way, you’re strengthening
relationships. •• Lend a hand. Whether it’s
•• Listen fully. Give people your full
attention and practice listening
more than you speak.
SELF-CARE
•• Prioritize sleep. Rather than fitting
sleep in when you can, set a sleep goal
(e.g., 7 hours) and try to stick to it.
•• Relax and recharge. Embrace quiet
time. Lie down, take deep breaths,
and meditate or pray.
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each day, choose someone close
to you and spend a few minutes
exchanging stories about your days.
volunteering or helping someone
cross the street, aim to help at
least one person each day. Even
small offerings are significant.
•• Start a flossing routine. Flossing is
an easy way to improve hygiene and
only takes a few minutes each night.
•• Increase circulation. Scrub your
entire body with a hot, damp
washcloth in the morning and/or
at night.

MIND-SET
•• Laugh more. Challenge yourself
to take yourself lightly, choose
humorous activities, and spend
more time with people who make
you laugh.
•• Take a beat. When you feel stressed •• Say a daily affirmation. Write down
or overwhelmed, force yourself to
stop and take a few deep breaths
and/or drink some water.
MOVEMENT
•• Stand up every 30–60 minutes.
Get the blood flowing on a regular
basis. Set a timer if it helps.
•• Fit it in. Look for small opportunities
to squeeze more movement into
your day. Take the stairs rather
than the elevator, get off the bus
or subway one stop early, or park
farther away from your destination.
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•• Replace “should” with “could.”
When negative self-talk arises, flip
the “should” to “could.” Choose to
empower yourself rather than put
yourself down.
an empowering statement and put
it where you’ll see it every day. Say
the affirmation every morning
and/or evening.
•• Aim to walk at least 10 minutes
a day. Keep the goal easy in order
to achieve it, then increase it when
you’re ready.
•• Sign up for something new.
Challenge yourself to try a new
activity. You don’t have to ever do
it again if you don’t enjoy it, but you
might surprise yourself and find a
new hobby you love.

HOME PRACTICES
•• Buy a plant. Whether you have
no plants or many plants, add some
more oxygen and life to an area of
your home that would benefit.
•• Organize your work space.
Keeping your space organized can
increase productivity and make
work more enjoyable. Spend five
minutes each day organizing until
the space is to your liking.
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•• Make your bed every morning.
Do it as soon as you get out of bed.
This is a very simple way to start
the day in a positive, proactive way.
•• Turn off electronics early.
Aim to turn off all electronics –
phone, computer, TV – at least 30
minutes before bed to promote a
more restful sleep.