A healthier, more hopeful tomorrow

Tough times don’t have to undermine your wellness goals. Try these in-the-moment strategies to jump start your journey without adding to your stress.

Life is full of difficult circumstances that can leave us feeling overwhelmed and adrift from our health goals. But take heart: While most of us can’t avoid hardship altogether, experts say it’s possible for you to support your wellbeing even in trying times. One trick is to focus the choices you have in the moment—and leverage their power to shape your future for the better.

Understanding your options within a stressful situation can feel as empowering as having direct control of the situation, suggests a 2011 research article in Psychological Science. What’s more, people who act in the spirit of benefiting their future selves may be more likely to stay on track with their health goals versus people whose thoughts remain stuck on a rote sense of obligation.

So, how do you achieve the forward-thinking mindset that can help you make tomorrow better than today? Reflecting on the habits and lifestyle parameters that help you feel your best is a great way to begin figuring that out, says Allison Grupski, PhD, WW’s director of behaviour change. Then, you can start to chart a path.

Read on for five little ways to set up “future you” for success in sleep, exercise, meal intake, and more.


1. Set a reminder to be active


Although physical activity is integral to feeling good for many people, stress has a sneaky way of undermining workout habits. If that catch-22 feels familiar, consider combating inertia by setting a “get moving” reminder on your phone now—for tomorrow. Maybe your reminder is to try a streaming video workout. Maybe it’s for a lunchtime walk around your neighbourhood, or a nighttime dance party in your living room. The choice of activity is less important than the nudge itself: You’re setting the intention in advance, before the following day’s stress takes hold. This helps lay the foundation for a repeatable goal. “When it comes to developing habits, the more frequently you repeat a behaviour in the same environment, the more likely it will become habitual,” Grupski says. “Starting small and building from there is key.”


2. Dress for work


This is for the work-from-home crowd: If you’ve been clocking in from your couch for a few weeks, chances are good that your wardrobe has become all PJs, all the time. Comfy? Sure. Ideal for feeling mentally sharp? Maybe not. A 2015 study in Social Psychological and Personality Science suggests that workers who dress in professional clothing—whatever that means for them—may enjoy an edge over super-casual dressers when it comes to cognitive tasks such as conceptual processing. The effect may stem from the perception of personal power, researchers say. So take some time today to choose a look for tomorrow that makes you feel unstoppable—and then be sure to change into it between waking up and working.


3. Plan out your meals


Planning out meals and snacks can deliver plenty of health benefits over time, according to a 2017 observational study in the International Journal of Behavioral Nutrition and Physical Activity, including helping people eat a variety of nutritious foods and manage weight. But there’s another perk that kicks in even sooner, Grupski says. By meal planning today, you can make tomorrow’s food choices feel easier by reducing demand on your willpower in the face of factors such as stress and overscheduling. In other words, it’s easier to skip the bowl of ice cream when you’ve already determined you’ll be snacking on creamy Greek yoghurt with fresh berries and toasted almonds that day. So tonight, take a few moments to figure out the following day’s food approach based on your preferences, the ingredients you have on hand, and so on. Then, pre-track the day in the WW app or whatever tool makes sense for you. If your day goes sideways—and when hunger kicks in—you won’t have to think about what to eat. You can simply follow the map you made for yourself.


4. Turn down your bedroom temp


After a night of tossing and turning, most of us would groggily agree: Sleep is critical for brain health and overall wellbeing, and even in the best of times, many adults fall short of seven or so hours a night that many health experts recommend. If stress has been effecting your sleep lately, try making your sleeping environment as cool, dark, and quiet as possible; tabling stressful conversations after dark; turning down your phone and TV before bedtime, and moving any clocks out of view so you can’t stare at the hours slipping by. A few small adjustments tonight can help ensure you wake up better rested in the morning—and better equipped for the day ahead.


5. Jot down a joyous event


Tough times can feel endless—like they’ll never pass. In that case, it may help to pinpoint a few positive events on your horizon, suggests a small 2017 study of 40 adults in Frontiers in Psychology. Take a moment to think about the coming weeks and months, then write down three things you’re looking forward to at that time, big or small. Maybe it’s a major milestone like your 15th wedding anniversary this autumn, or a more modest source of joy, like your favourite author releasing a new book next week. Stick the note where you can see it as a tactile reminder that stress isn’t set in stone, and that the future continues to hold possibilities for happiness and celebration.