Wellbeing Habits

So you want your employees to develop good wellbeing habits? The following is an example of how we would support individuals through our ‘Habit Building’ programmes.

Supporting Wellbeing Habits – The Power of a Morning Water Routine

Creating healthy habits is a cornerstone of personal wellbeing, and James Clear’s “Atomic Habits” provides a simple, effective framework to build them. The principles—Make it Obvious, Make it Attractive, Make it Easy, and Make it Satisfying—can transform intentions into lifelong habits. Let’s explore how to apply these principles to develop a beneficial morning water routine.

The Morning Water Routine

1. Make it Obvious

• Cue: Place a glass of water next to your bed each night before you sleep. This way, it’s the first thing you see when you wake up.
• Visual Reminder: Use a brightly colored or uniquely designed water bottle to catch your eye and remind you to hydrate.

2. Make it Attractive

• Infuse Flavors: Prepare your water with fresh lemon slices, cucumber, or mint leaves the night before so that it tastes refreshing and looks appealing in the morning.
• Reward Yourself: Pair drinking water with something enjoyable, like listening to your favorite podcast or music in the morning.

3. Make it Easy

• Prepare in Advance: Fill the water glass or bottle the night before and keep it within arm’s reach when you wake up.
• Keep It Simple: Start with a small, easily achievable amount, like half a glass of water, to make the habit feel manageable.

4. Make it Satisfying

• Immediate Gratification: Enjoy the feeling of hydration and refreshment right after drinking water, and acknowledge that you’re starting your day on a healthy note.
• Track Progress: Use a habit tracker or a calendar to mark off each day you complete your morning water routine. Seeing your progress visually can be very satisfying.

Implementation Steps

1. Night Before Preparation: Before bed, place a filled glass or bottle of water on your bedside table. Add lemon or cucumber slices if you like flavored water.
2. Morning Cue: Upon waking, drink the water immediately. Use this act as a trigger to start your day, linking it to another morning habit like brushing your teeth or checking your phone.
3. Celebrate the Success: After finishing the water, take a moment to appreciate the small win. Mark it off in your habit tracker.

Habit Loop Breakdown

• Cue: Seeing the water by your bed when you wake up.
• Craving: Wanting to feel refreshed and start the day healthily.
• Response: Drinking the water.
• Reward: Feeling hydrated and accomplished, and marking your progress.

By following these steps and consistently practicing this routine, you can build a strong habit of drinking water in the morning, setting a positive tone for hydration throughout the day.

Embracing Wellbeing in Your Daily Routine

Understanding and managing stress is essential for fostering a balanced and resilient lifestyle. Proactive strategies to build positive habits can significantly enhance your wellbeing. Just as employers should recognise and mitigate workplace stressors to create a supportive environment, individuals should adopt practices that promote personal health and satisfaction.

Prioritise Task Management and Time Efficiency: Organise your day efficiently to mitigate burnout. Start with small, manageable habits like the morning water routine to build a foundation for larger, more complex goals.

Consider Flexible Arrangements: Just as flexible work options help balance professional and personal responsibilities, flexible personal routines can help you manage your wellbeing more effectively.

Invest in Tools and Automation: Use apps or habit trackers to monitor your progress. Technology can streamline processes, making it easier to stick to your new habits.

Conduct Regular Check-ins: Just as regular meetings help address workload concerns, regular self-check-ins can help you stay on track with your habits and make necessary adjustments.

Recognise and Appreciate: Celebrate your achievements and milestones, no matter how small. Positive reinforcement boosts motivation and helps sustain your efforts.

By incorporating these proactive strategies, you can transform your daily routine into one that supports your overall wellbeing, helping you thrive in all aspects of your life. Consistently practicing simple habits like the morning water routine sets the stage for a healthier, more balanced lifestyle.

Discover how our ‘Habit Building‘ programmes can support your employees. Prices start from £49+VAT per person.