One of my yearly medical student classes I teach at Northwestern University is helping our future physicians learn behavior change strategies to improve their own health.
Examples of targeted health behaviors may include not exercising regularly, not eating enough fruits and vegetables, eating too many sweets or fast food, not getting enough hours of sleep or feeling uncomfortably stressed.
This year, some students wanted to improve how they use their cell phones.
More specifically, they wanted to set a goal to stop checking their phones so much as their mindless scrolling activities made them feel more stressed and less productive.
This got me thinking how one’s cell phone can be used to positively or negatively impact one’s health.
As this is the time of year when many of us are looking for opportunities to improve our health behaviors, I’d like to suggest some positive ways your cell phone can help you:
1-Eat Better
People who plan their meals end up eating better and better managing their weight than those who do not plan.
You can use the notes on your phone to keep tabs of a running grocery list that includes items from your favorite healthy meals and snacks.
We all can use some healthy eating shortcuts!
2-Move More
Sitting less is an important goal for all of us.
You can find a work break timer app and set your timer so you get up and walk every 30-60 minutes.
Also – instead of saying you have no time to exercise, start scheduling it in.
You can use your phone calendar to do so.
You can also use an activity tracking app to get credit for all the extra steps you take during the course of a busy day – whether you take the stairs instead of the elevator at work, walk to the other end of the office to use the copy machine, pace while talking on a conference call or walk your dog longer.
Even if you never join a health club, many activities count toward improving your health!
3-Stress Less
When stress zaps your energy level, individuals often turn to food for an energy boost.
I recommend you keep a meditation app at your fingertips on your phone for slow, deep breathing that can bring more calm to both your body and mind.
Other de-stressing activities may include using a music app, journaling your thoughts in the notes section of your phone or calling a friend.
Rather than mindlessly surfing through social media sites, do a search on your phone to find a group class that sounds fun and make social exercise a regular part of your life.
From mindless to mindful, we can all achieve better health – one self-care behavior change at a time!
If you are looking for a program to help you manage weight better and enjoy better health, check out my self-help book, Six Factors to Fit: Weight Loss that Works for You!
RK
Robert Kushner, MD
