The new year is a time for reflection and a time for setting goals and thinking about changes we would like to make. Many of us set New Year's resolutions that don’t last past the first few weeks of January because we set them out of habit, rather than it being something we actually want to change.
Instead of thinking about setting resolutions, think about creating healthy wellness habits that will support you in your fertility journey, both physically and emotionally.
On average it takes around 2 months for a habit to form, so it’s important when trying to create new habits that you find ways to embed them until they become automatic. Whether this is setting time in your diary for them, making a note of them or setting reminders on your phone.
Here are 8 positive habits to consider incorporating into your routine in January when going through IVF:
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Eat a balanced and nutrient-rich diet- After the indulgence of December, think about how you can have a more balanced diet in January, with a high focus on fertility friendly foods. Prepare in advance by finding some favourite recipes, plan your meals for the week and batch cook to help you keep going with your new habit.
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Stay hydrated - keep well-hydrated by drinking around 6-8 glasses of water throughout the day. Drinking water has great benefits, including flushing out toxins, maintaining hormonal balance, stimulating circulation, and aiding your overall health. To help you set your new habit, you could set reminders on your phone and keep note each time you have a glass, or lots of journals have a water tracker that will help you keep note of how many glasses you’ve had each day. It may also be helpful to always have a glass of water on your desk to remind you to drink, and take a bottle of water with you when you are out.
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Create a regular exercise routine - keeping your body moving helps to enhance blood flow, which equals better oxygen circulation throughout your body. Choose an activity that you enjoy so you are more motivated to do it and stick to it. Experts advise on keeping workouts to around 30 minutes and make sure the movement isn’t too intense, especially if you are in the middle of treatment. Exercising regularly is also really good for your mental health too. Book onto a class or exercise with a friend if you are struggling to stick to your new habit, the accountability will help you create new sustainable habits.
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Prioritise getting enough sleep - Ensure you get sufficient and quality sleep each night to support overall your well-being. A lack of sleep can affect your general health and your mood, so getting enough rest is vital. Set a time for going to bed each night so your body gets used to feeling tired at that time, have a relaxing night time routine and avoid screens in the hour before going to bed to help you get to sleep easier. Reading is also a great way to relax before bed, so maybe head to bed a bit earlier so you can make time for bedtime reading.
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Start a journal - Keep a journal to document your thoughts, feelings, and experiences during your IVF journey. Journalling is proven to bring many benefits but, for those going through IVF, it offers even more. Many people going through treatment don’t talk to anyone about what they're going through - even holding back how they really feel from partners and family. Journaling gives you a safe place to vent, somewhere to release your emotions and share your experience without judgement or holding back. Plan in a set time each day to write in your journal, whether that’s in the morning with a coffee, or just before you go to bed as part of your night time routine.
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Establish self-care rituals -self-care canhelp you manage stress, lower your risk of illness, and increase your energy levels, so it is vital that you make time for it when going through treatment. Plan time in your diary for self care each day, and make sure that it happens. It doesn’t have to be anything big (time to read a chapter of a book, have a bath, go for a walk, a call with a friend…), just something that helps you recharge and take time out for you. Planning the time in will help you make it a consistent habit.
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Introduce daily affirmations - Start your day with positive affirmations to encourage a positive mindset and aid your emotional well-being. Think about something that will make you feel good about the day or something that will help you cope through treatment. Just start with one to begin with so that it’s not too overwhelming. You could write your affirmation on post-its and stick them around your house, write it in your diary or journal, set reminders on your phone with it and repeat it to yourself when you are doing mundane jobs like brushing your teeth or making a drink.
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Re-kindle your connection with your partner - Struggling with infertility and going through IVF can test even the most strong relationships. Strengthen your connection with your partner by setting aside quality time for shared activities, or even just time away from talking about treatment. Go through your diaries and book out the time, so you make sure it is prioritised.
Think about which of these habits would be helpful for you to adopt this year, which would make coping through treatment easier, which will make you feel more in control, which will improve your emotional wellbeing…
To help you embed your new habits you could buy a journal with a habit tracker in them - this will help you keep visibility of how you are getting on and it’s satisfying to tick off your habits each day. If you don’t want to get a journal you could keep track of it on your phone, use a habit tracker or keep track in your notes app.
Happy New Year, we hope this is your year! Good luck with creating your new habits.
