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Setting Health Goals: Four Steps for Better Health in 2024


Achieving goals.

Step 1-Clearly identify your goal/objective/dream

Do you want to get rid of pain, lose weight, improve your physique, reduce medications, or break a personal record? If so, creating a clear goal will function as an attractor. Attractors exert influence on less organized states pulling them towards an end state. In other words, this will help you start to organize your energy. Next, we create values that support our objective. If you have the goal to lose weight, then you must value the types of foods you are consuming. If your objective is to boost your performance in business, academics, or sport settings, you must value how much rest you are getting.


Next, write down your goal/dream and supporting values so they can be clearly seen and stated. Finally, make sure you have a dream team around you that supports your commitment. It does not have to be a large team, but support is critical in staying on track and accomplishing better health in 2024.


Each of us has a core set of values, even if we cannot articulate them very clearly. These core values represent the needs that must be met for us to live a fulfilling life – they define the way we want to live our lives. For many, just returning to their core values will spark the positive change they need. For some, we may have to examine our core values and make some adjustments that support our goal.


Step 2-Restore and maintain health with homeostasis (balance)


Homeostasis is when an organism maintains an internal stability so it can be better prepared to

withstand external stressors. To achieve homeostasis, we need to bring balance to our lives with an integrated approach that addresses resiliency, metabolism, digestion, detoxification, and

mental/emotional well-being.


Exercise with the purpose of bringing balance to your body. You can stretch and strengthen to fix muscle imbalances, improve posture, and boost resiliency. When muscles become out of balance this can lead to joint mal alignment, decreased performance and lack of energy. A tailored program that addresses your specific needs can be designed and the science of exercise can keep you feeling your best.


Bring balance to your gut microbiome and detoxification systems by eating clean foods that are right for your personal internal environment. Everyone’s internal environment (gut microbiome) has unique needs. To fine tune the foods that work for you, you must pay attention to how you feel after you eat. To help balance your detoxification pathways, pay attention to your water sources, perform an annual detox cleanse, sit in saunas, and try and move daily to keep your lymphatic system pumping.


Bring balance to your nervous system with self-reflection and self-discovery techniques like meditation. There are several forms like guided meditation, sound meditation, silent mediation, and active meditation. Do not overthink this one, just try to carve out a few minutes a day to start building the habit of turning inward. You can write in a journal to help balance your sub-conscious and conscious minds. You can hum, chant, ohm and ahh to tone your vagal nerves. You can sit under a tall tree and just listen.


Step 3-Pay attention to the three choices


There are three choices when trying to accomplish an objective. These are the optimal, sub-optimal and indifferent choices. The optimal choice supports your goal and dream team, while rooted in your values. The sub-optimal choice pulls us further from our objective and does not align with our values or dream team. Indifference has both a supporting and non-supporting role. Sometimes we are indifferent simply because we need more information before we make a choice. However, the worst choice we can make is indifference because we simply do not care.


We do not have to make the optimal choice every time. We just need to be conscious of our choice and how we choose to use it in that moment. I would like to encourage the 80/20 rule. Making the optimal choice just 80% of the time is guaranteed to yield positive results.


Step 4- Learn to check in with your 4 Doctors


Dr. Diet


Dr. Diet provides the foundation for wellbeing. Food and drink dramatically affect our energy levels and our biochemical reality, which in turn influences our emotional and our mental reality. Throughout my years of clinical practice, I have seen repeatedly that when the diet is deficient, there just is not enough energy or clarity of mind to initiate and sustain the changes needed for self-healing. Surprisingly, Dr. Diet will not necessarily guide everyone to eat the same foods. In fact, the kinds of foods and the proportions of those foods that are right for you may vary quite radically from your friends and loved ones. Dr. Diet gives you the information you need to make the right nutritional choices for your body.


Dr. Quiet


Dr. Quiet is the physician in charge of energy management and recovery. When you’re overly stressed and your fight or flight system is triggered repeatedly or for long periods of time, one of the first things to suffer is your sleep. Unfortunately, your body’s ability to recover and repair itself is tied in very real, biological ways to the sleep that you get. Dr. Quiet’s primary duty is to encourage you to get the necessary sleep to recover from the challenges you faced the day before and to wake energized for the day to come. At the same time, Dr. Quiet guides you to get the relaxation and the self-time you need to stay calm, focused and energized during the day. For example, Dr. Quiet can show you how to get active rest during your workday that will help you to tackle your projects more efficiently and effectively than ever. In short, following Dr. Quiet’s specific guidelines and sleep recommendations will take you a long way towards permanent health and wellbeing.


Dr. Happiness


Dr. Happiness is always there to lead us toward a life that fulfills our individual needs. Dr. Happiness advises us that if we lead a life that does not fit with our core values and does not fulfill us, every facet of our life becomes a burden. So, the less your current lifestyle fits with your core values, the more frequently your fight or flight system is active. The important guiding truth that this doctor offers is that happiness is an essential feature of genuine lasting health. Dr. Happiness shows you how to create and undertake the deep introspective study and intention to discover what makes you genuinely happy.


Dr. Movement


Over the course of history, humans have become increasingly sedentary. We no longer must hunt and gather just to feed ourselves, and most of us are not working in the fields growing our own food either. Our jobs and careers require us to sit most of the day in front of computer screens, and the daily demands of our life often keep us from any kind of beneficial physical movement. Daily movement is not simply necessary for keeping a trim figure or decreasing the risk of heart disease. In fact, it is necessary to get nutrients to and through our body, to move waste out of our bodies and to generate emotional stability and mental clarity. Dr. Movement is there to show you the way to acquire more life force and how to move it into action so that you can truly experience and enjoy life.

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