Conduct a ‘sugar-free January’ (or similar period) focusing on cutting out refined sugars, allowing natural sugars from fruits. Emma and her family do this annually to give their bodies a rest, train brains not to crave sugar constantly, and experience benefits like improved sleep, less moodiness, better concentration, and reduced bloating.
Actively manage the food environment you can control by keeping tempting, unhealthy foods out of your home. At work, request or bring healthy snacks like nuts, fruit, and cheese to have alternative choices when faced with temptations like chocolate and crisps.
Prioritize and schedule dedicated ‘me time’ for relaxation, even if it’s just 5-15 minutes a day. This could involve sitting quietly with a cup of tea, listening to music with headphones, or using a meditation app, as waiting for your to-do list to be complete means it will never happen.
Implement rules for limiting phone use, such as not touching your phone before 9 AM (after checking the time) and putting it away after 6 PM until children are in bed. Additionally, try leaving your phone at home during activities like the school run to be more present and less distracted.
When sleep-deprived due to young children, prioritize getting extra sleep over other ‘me time’ activities, acknowledging that disrupted sleep patterns are temporary. Cut yourself some slack during this period, recognizing that it’s just the way it is for a few years.
Implement a screen-free rule during family dinner times to protect that communal interaction. Also, make a conscious effort to put away phones and devices when spending quality time with your partner to foster conversation and presence.
Make the best of what you have without constantly scrutinizing or picking yourself apart. Embrace a realistic outlook on your body and life, rather than striving for unrealistic ideals or comparing yourself to others.
Recognize that children learn and adopt behaviors they observe from their parents, not just what they are told. Strive to manage your own stress and reactions, as children will learn anxiety and shouting if they see you do it.
Consider reducing or eliminating alcohol intake if it negatively impacts your sleep, mood, or ability to be fully present and engaged with your family or daily life. Emma and Dr. Chatterjee both reduced their drinking due to these personal consequences.