Small Habits, Big Impact
- Jan 6
- 3 min read
Managing endometriosis is no easy task, but building consistent daily habits can help you feel more in control, reduce symptoms, and improve overall wellness. This checklist is designed to make small, intentional changes that significantly impact your day-to-day life. These are all the habits that I am trying to keep each day. Not every day I do all, but I am trying to be consistent as much as I can.
Meditation
Taking just a few minutes daily to meditate can do wonders for your mind and body. Focusing on your breath can reduce stress, relax your pelvic floor, and calm your nervous system. I like to use the Waking Up application, which guides me through meditation. If this is "too much" for you, I recommend a No Sleep, deep rest technique (Yoga Nidra), which can help you relax your nervous system and body. You can find many options if you write Yoga Nidra in a YouTube search.
My recommendation is 10 minutes per day.
Stretching
Stretching is a gentle way to care for your body and improve mobility. Daily stretching helps release tightness in muscles that often feel tense due to inflammation or prolonged periods of rest. Whether morning or evening, giving yourself a few minutes to loosen up will leave you feeling lighter, more flexible, and ready to take on the day. I recommend stretching at least 15 minutes per day.
You can combine meditation and stretching if you wish. Holding longer passive holds (like seated straddle or forward fold) and focusing on breathing can also be great ways to relax your mind and body.
Exercise
Regular movement is one of the most powerful ways to manage endometriosis symptoms. Exercise increases your pain threshold, boosts endorphins, and strengthens your muscles. Moving for an hour a day helps your body and mind feel stronger and more resilient.
Journal
Take a few minutes to reflect and reset with a quick journaling session. Write an affirmation to start the day on a positive note, and list three things you're grateful for. At night, jot down what made you smile, what inspired you, or what lessons you learned. Journaling helps you process emotions, track progress, and end the day feeling grounded and calm.
The below three habits are my "base" wellness habits. They are hard to keep sometimes, but they are all very important for a balanced and healthy lifestyle.
Sleep for 8 Hours
Rest is essential for recovery and overall health. Getting at least eight hours of quality sleep allows your body to heal, recharge, and tackle the next day with renewed energy. Create a calming bedtime routine to wind down, such as turning off screens, practicing Yoga Nidra, or reading a book. Prioritizing sleep is one of the best things you can do for your daily recovery. On top of that, did you know that when we sleep, we build the production of anti-inflammatory cytokines? Cytokines help manage the chronic inflammation in your body.
Eat Plenty of Veggies
Your nutrition plays a huge role in managing endometriosis. Filling your plate with anti-inflammatory vegetables supports your body's healing, balances hormones, and reduces inflammation. Aim for colorful, nutrient-rich veggies. These small dietary choices go a long way toward improving energy and reducing symptoms. Let's aim to have half of our plate filled with veggies.
Stay Hydrated
Drinking enough water might seem simple, but it's one of the most important habits you can build. Proper hydration improves digestion, reduces bloating, and keeps your body functioning at its best. Aim for at least two liters of water or herbal tea daily. Keep a water bottle nearby and make hydration part of your routine throughout the day.
Building these habits into your day might seem small, but they add up to significant improvements in your mood. To make it easier to track your progress, I've created a Daily Habit Check-In and Journal Freebie, which you can download by clicking "FREEBIE" below. Consistency is key, and every step forward counts!
Let me know how you like it!
Oh, and by the way - Happy New Year! :)
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