MAP Strategic Wealth Advisors

Relaxing on vacation is easier said than done, and there is nothing more unfortunate than coming back from a holiday with the primary memory being how stressed you were throughout the entire trip. Here are some tips to stay relaxed– and happy– on your vacation.

1. 1. Pack properly: Do not leave packing until the day you fly; something will always wind up missing. Make a list of weather-appropriate clothing items and pack early to reduce overall stress.
   2. Structure and Schedule: Organizing your leisure time prior to the trip can help you feel assured that you are getting the most out of your trip. Make lists of unmissable sites or museums, and book favored restaurants in advance. Of course, plan for necessary downtime.
   3. Spend Time Outside: Those who spend more time outside on vacation are going to reap the health benefits of greater Vitamin D intake, raised heart rates, and a greater sense of adventure/experience.
   4. Soak Up Local Culture: Switch off the stress of home by intentionally locking in on the new experiences and learnings that surround you on vacation. The more immersed in local culture you become, the more remote your worries home will feel.
   5. Take Your Time: Do not rush from excursion to excursion. Squeezing everything you can into each day is a recipe for stress.
   6. Practice Mindfulness: This does not necessarily mean “meditate.” Simply be mindful- take time to appreciate the things you encounter on vacation that may have otherwise overlooked. The food, the architecture, the atmosphere. This can enhance your connection and enjoyment of a place.
   7. Treat Yourself: Do not spend the entire trip worrying about the expense. Give yourself the opportunity to maximize your enjoyment by planning to spend a bit more on vacation than you would at home.
   8. Don’t Put Too Much Pressure On The Trip: Understand that a trip is never going to go 100% smoothly. Relinquishing the need to control every outcome is freeing and will allow you to kick back to your full relaxation potential!

Being healthier can often feel like an exhausting, endless burden– but we often forget the extraordinary power of small life changes to have gargantuan benefits. Here are nine accessible wellness tips that will help 2024 be your healthiest year yet:

1. Get healthier without even going to the gym: Scientists now say you can get a lot of health benefits associated with the gym simply by being more active in your daily life. For instance, choose to walk places when you can, or do stationary exercises while seated for work.
2. Flip hunger into satisfaction with this cheap superfood: Eat more foods with fiber, which is found in inexpensive foods like oats, rye, whole wheat, and legumes. Fiber helps control blood sugar levels while lowering cholesterol and inflammation.
3. Little acts of joy can have a big payoff: Small moments add up, and small acts of happiness have a demonstrably positive effect on our wellness. Take a moment to notice the beauty of nature, or to make normal human interaction more meaningful with more thoughtful questions.
4. Outsmart dopamine and screens: We are so often glued to our screens because they cause dopamine releases. There are many ways to overcome a dependency on phones/devices for dopamine release, as per this article.
5. Learn from the Japanese way of life: Not only do the Japanese walk more than we do, but they also prioritize fresh rather than packaged foods which are far more healthy.
6. Combat loneliness through creativity: Research shows that making art or even viewing it reduces levels of the stress hormone cortisol and increases levels of the feel-good hormones, like endorphins and oxytocin. Any creative act will do, from painting or writing to gardening or cooking..
7. Find a therapist you can afford: As awareness of therapy’s benefits have become more destigmatized, its price has gone up. There are many new resources for finding accessibly-priced therapists, as per this article.
8. Cut back on the ultraprocessed foods in your diet: Ultraprocessed foods make up nearly 60% of what the typical U.S. adult eats and nearly 70% of what kids eat, and they’re linked to heart disease and diabetes, and so much more. Cut back and go fresh when shopping for groceries.
9. Manage back and neck pain: Short spurts of movement throughout the day can help relieve stress/pain by increasing blood flow. this article contains five exercises to prevent pain, developed by fitness specialists at NASA, an agency where people work in high-stress seated positions.

Our brains are wired to create habit loops– to make repeated tasks or decisions automatic– because they make our lives easier. But as we mature, the brain begins to take longer to make new habit loops. Here are 8 tactics for making a new habit last:

1. Consider your priorities: Identify what matters most to you. Whether it’s people, activities, or values, your priorities will help you decide which habits are most important.
2. Define your why: Reflect on why your habits are important to you, rather than the labor of the habit itself. Focusing on the habit’s impact on your mental, emotional, or physical health over time.
3. Think identity: Focus less on the habit itself and more on the kind of person who embodies that habit. By aligning your identity with the habit, it becomes easier to follow.
4. Prioritize process over outcome: Enjoy the journey. Find joy in the habits you’re building, rather than solely focusing on efficiency or end results.
5. Let go: Use the habit as an occasion to evaluate your life and let go of behaviors, items, or people that don’t align with the priorities/goals driving your adoption of this new habit.
6. Identify cues and pinch points: Recognize and attack triggers or hindrances in your routines that might derail your habit-building efforts.
7. Create accountability: Establish a system of accountability, either with a friend or through commitment strategies. You can use apps or keep personal notes to recognize benchmarks.
8. Don’t get discouraged: Understand that setbacks are normal, and it’s okay to restart. Be compassionate to yourself- demonizing yourself for skipping a few days of a new habit will only hinder your efforts. Every day is an opportunity to start again!