Hello and welcome to The Healthy Coconut Blog. This blog is dedicated to bringing you information on trauma and trauma healing from a holistic perspective. I’m Gabbie Bodkin, a licensed mental health counselor, and the author of this blog. Here are 5 tips to achieve a healthier you in 2025.
New Year's resolutions are in full swing, and the momentum is high. I want to share five behavioral practices to help you achieve your goals.
5 Tips for a Healthier You in 2025:
Make a movement rule.
We all know consistency is key so when it comes to movement goals having baseline “rules” can help maintain progress towards a goal. We always want to start with a goal that is simple, measurable, achievable, relevant, and time-bound.
Example Rule: I will work up to 5 minutes of jumping rope 6 days a week to increase my cardiovascular health. I will start with doing 1 minute for the first week, 2 minutes for the second week, 3 minutes for the third week, and so on. Whatever rule you come up with needs to be attainable. Start small and once the rule becomes a habit just like brushing your teeth, then you can add on more rules.
The other key for this one is to have the "no matter what" mindset. For example, movement goals are the easiest for people to come up with excuses to not complete the movement or procrastinate with starting. So whatever rule you come up with needs to withstand all the "if, and or buts." So if your goal is to run but it's raining outside, do 5 minutes of stationary jumping. If your goal is to go to the gym but you have car troubles, you can do a bodyweight at-home workout (there are plenty of free workout videos on YouTube). If your goal is to do 5 minutes of stretching before bed that means you push yourself to stretch even if you have a late night out. The truth is life is often busy and there can always be barriers to movement goals...if you look for them. However, if you come up with a "no matter what" rule, you'll be less inclined to look for excuses and instead look for solutions. The only exception to this rule is if you are physically sick- then obviously you need to listen to your body and do some resting and restorative work.
Simplify nutrition habits.
There are so many barriers to “eating healthy” but there are also so many simple solutions to stay on track...no matter what. Simplifying your nutrition habits means getting comfortable with the basics (focus on protein intake and eating whole foods) and then stacking on specific nutritive-based goals (i.e. reduce eating out to once per week, decrease caffeine intake, eliminate processed foods, etc) from there.
Examples of simplifying nutrition habits:
Always have a whole food and/or protein source accessible that can be a “quick snack” - meaning it doesn’t need washing or prepping in any way.
When we are hungry our thirsty our brain usually sends a signal that we need sugar since sugar is broken down into glucose and is converted to energy...but this sets up a dangerous trap of grabbing an unhealthy snack.
Quick snack examples: mixed nuts, bananas, freeze-dried fruit, apples (if pre-washed and ready to eat), meal-prepped protein bars, etc.
Establish basic easy meals that can be on rotation.
Examples include: simple salads, sheet pan dinners, Buddha bowls, pasta with homemade sauces, soups, etc. (follow me on Instagram- the_healthycoconut for recipe ideas)
Drink a glass of water right when you wake up.
Drinking water first thing in the morning helps to replenish any lost hydration from during the night and gives the cells throughout your body a reset so you can have a healthy start to your day.
Drinking water on an empty stomach can help reduce overeating, improve cognitive function, lubricate joints and muscles, boost the immune system, improve metabolism and increase energy.
I'll be honest...this has been a personal goal of mine for a long time but I never managed to be consistent with it. A few months ago, I decided to place my already-filled glass of water by my bed at night that way it's ready for me to drink in the morning. Now it's the first thing I reach for when I wake up...along with my gua sha face roller and Kindle for reading (see tip #5).
Address past trauma.
It is estimated that two-thirds of children in the US have experienced at least one trauma by the age of 18. Globally, 70% of people will experience at least one trauma in their lifetime. These statistics aren't meant to scare or cause sadness, but instead shed light on a global issue that many people do not address. Trauma has a unique way of manifesting in the body and it surfaces in ways that may not be apparent. Symptoms such as anxiety and depression are some of the obvious ways unprocessed trauma shows up. Other ways can be gastrointestinal issues, food intolerances, skin issues, over-performance, avoidance, mood swings, hormonal imbalances, issues with interpersonal relationships, low self-esteem etc.
Replace social media use with a self-fulfillment hobby.
While social media has many benefits, it often can be a mindless muse that takes away from self-fulfillment. Simply identifying another hobby/task that increases your self-evolvement can help to create a healthier mind and boost self esteem. This year, I have replaced 80% of the time I used to spend on social media with reading and I have already noticed a huge difference in my overall wellbeing.
Thank you all for reading this post. As always, I hope you found this information useful. This information is purely intended to inform, not to treat. If you are struggling with brain health issues or childhood trauma, speaking to a healthcare professional is recommended to receive a specific plan for treatment and healing based on your individual needs. You can follow along for more posts and psychoeducational tools on trauma and trauma healing from a holistic perspective. You can also check out my website, thehealthycoconut.com or Instagram, the_healthycoconut for more resources or to book a free consult with me. If you found this blog helpful, please like and subscribe to support these resources.L[
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