Making Change with Injuries in Winter: Work Smarter, Not Harder.
The Key to Lasting Change: Focus on What Matters Most
Winter is here in New Zealand, especially in cosy little Cromwell and ,while it’s tempting to cozy up and hibernate, it’s actually the perfect time to focus on your health and well-being. This month, let’s talk about making change with injuries in winter—working smarter, not harder.
And yes, we know you might not expect this advice from your osteo, but integrating these practices is crucial for your overall healthcare. Injuries naturally makes us reflect and plan, but trying to make a change in winter can be super hard.. and trying to change everything at once? That’s a recipe for burnout. The secret to real, lasting change is to focus on a few key areas that align with your core values.
Identify Your Core Values
First things first, figure out what’s truly important to you. Family time? Personal growth? Health? Work-life balance? Knowing your values helps you make decisions that stick. Here’s how:
Reflect on Your Priorities: What do you cherish the most? What brings you joy and satisfaction?
Set Clear Goals: Once you know your values, set specific, achievable goals. If health is a top priority, maybe aim to add more veggies to your diet.
Make Small, Sustainable Changes
Instead of trying to change everything at once, make small, manageable tweaks. Here’s how to do it:
Start Small: Pick one or two areas to focus on first. Small, consistent changes beat drastic shifts any day.
Be Consistent: It’s better to walk for 20 minutes every day than to do a two-hour workout once a week.
Track Your Progress: Keep a journal or use an app. Seeing your improvements, no matter how small, can be super motivating.
Celebrate Your Wins: Acknowledge and celebrate your achievements. Every step forward counts!
Focus Areas to Consider
Here are some areas you might want to focus on, depending on your values:
Nutrition: Winter is perfect for hearty, healthy meals. Add more whole foods like seasonal veggies, lean proteins, and whole grains. Swap sugary drinks for herbal teas—small changes can make a big difference.
Physical Activity: It’s harder to stay active in winter, but it’s crucial. Join a local gym, indoor sports team, or take brisk walks with a friend.
Mental Health: Winter can be tough on mental health, so prioritize stress-reducing activities that bring you joy. Think meditation, reading by the fire, or spending time with loved ones.
Sleep: Quality sleep is crucial, especially in winter. Establish a relaxing bedtime routine and stick to a regular sleep schedule.
Practicing Skills This Winter
Think of winter as your training ground. This season is perfect for practicing new habits and honing skills. Remember, it’s not about being perfect; it’s about making progress.
Practice, Not Perfection: Expect some slip-ups and setbacks. That’s normal! What’s important is that you keep practicing and adjusting as needed.
Consistency Over Intensity: Focus on consistency rather than intensity. Small, regular efforts are more sustainable and effective in the long run.
Reflect and Adjust: Regularly reflect on what’s working and what’s not. Adjust your approach based on what you learn.
Working Smarter, Not Harder
The goal here is to work smarter, not harder. Focus on what truly matters and make small, sustainable changes. Here are a few final tips:
Prioritise Self-Care: Make time for activities that recharge you.
Set Realistic Expectations: Change takes time, so be patient with yourself.
Seek Support: Don’t hesitate to ask for help or lean on a support system, whether it’s friends, family, or professionals.
July Challenge: One Small Change
One Small Change
This month, we challenge you to pick one small change that aligns with your core values and stick with it. Whether it’s drinking more water, taking a daily walk, or adding an extra serving of veggies to your meals, commit to that change and see how it impacts your well-being.
Get Involved: There’s a prize up for grabs for the most consistent change! To participate, simply DM us the word SMART on Instagram @therecoveryprojectnz. Let’s make this winter a season of positive, meaningful change together!
We’re here to support you on your journey to better health. Got questions or need guidance? Reach out to us. Integrating these practices into your healthcare routine might not be what you expected from your osteo, but it’s all part of the stuff that matters.Stay warm and healthy,
Laura x
