January is a great time to rethink how to take care of yourself. You’ve got the clean slate of a new year and that burst of motivation that comes along with it. But rather than making resolutions, which 80 percent of people drop by the second week of February, try something different this year: Build your personal resilience and adopt four small habits that will supercharge your well-being.
We’re going to show you how, step by step together with your fellow meQ’ers, with a month of extra special programming.
The first-ever meQ Resilience Retreat kicks off today. Retreats are a great way to care for yourself and create new healthy habits. Each week over the next four weeks, there will be a live 30-minute webinar that brings together the meQ community. Our experts will walk you through a new resilience habit, which you’ll then practice for the week in the meQ program. (There are prizes, too! Go here for all the details.)
With just a few minutes of practice each day, you can start to feel dramatically different—calmer, more resilient, and ready for whatever the new year might bring your way. Here’s what you’ll be doing:
Week 1: Mindfully Manage Stress
We need a strong foundation for the new year. That’s why we’re starting the retreat with tools to handle stress, which is at the root of sleep issues, short tempers, low energy, and so much more. Join meQ co-founder Dr. Andrew Shatté for a live webinar to learn how you tend to think about stressful situations—and how to manage that stress in one minute or less with the powerful Trap it, Map it, Zap it technique that he developed.
Your Weekly Practice: Trap it, Map it, Zap it. Begin to make it a habit by practicing every day. It will help you get ahead of negative thoughts and emotions, and teach you how to reroute them to better serve you.
Week 2: Boost Calm with Breathe Coach
Discover an incredible new meQ tool based on a centuries old breathing practice that’s scientifically proven to reinforce well-being. Breathe Coach, an amazing “biofeedback” breathing feature on the homepage of the meQ app, uses your smartphone as a heart-rate sensor so that you can make yourself calmer in real time. Join meditation expert Katherine McHugh in a live webinar to learn how to use it and incorporate it into your life.
Your Weekly Practice: Breathe Coach (or if you don’t have a smartphone, use the breathe widget). Start with the Breathe Coach “Introduction.” Once you’re comfortable with the tool, use it at least once a day. Pro tip: To help make it a habit, try to practice at the same time each day, and plan ahead when you’ll do it.
Week 3: Take a Self-Care Moment
Taking care of yourself is not a luxury. It’s an absolute necessity—with multiple studies proving that self-care helps you beat burnout, feel better about work, and remain present with loved ones. Though it’s often portrayed as a candlelit bubble bath, self-care is about much more than pampering. It’s about taking time to attend to your own needs. Join me (resilience expert and board-certified health coach) for a live webinar and learn how to build your self-care practice, gaining techniques for slowing down, setting boundaries, and feeling good each day.
Your Weekly Practice: Fill Your Tank. Learn how to detect when you’re low on energy, and then how to take microsteps throughout each day to replenish it.
Week 4: Bring in the Positive
Our brains are wired to feel negative emotions—anxiety, anger, frustration—more quickly and easily than positive emotions, like happiness. But the research is also clear: We can feel positive emotions more quickly and easily by practicing one simple technique called Three Great Things. It’s a gratitude practice that helps us see and recall all the good that is happening around us that our brains tend to skip over. Join me (resilience expert and board-certified health coach) in a live webinar that closes out the retreat on my favorite topic, and learn how to shift your focus from what drags you down to what lifts you up.
Your Weekly Practice: 3 Great Things. Practice daily. Similar to the Breathe Coach, help make this a habit by doing it at the same time each day and planning ahead when you’ll do it. I recommend first thing in the morning or before bed in the evening.
This retreat is not about resolutions. It’s about creating habits. Goals are aspirational and can provide focus, but the way you achieve them is through small habits and action. Let’s make it a resilient new year!