Before I begin, I want to encourage you to read the book Atomic Habits by James Clear. You can read the first 78/307 pages for free on Google Books. On page 16, you’ll find figure 1, which displays the effects of bettering yourself by 1% each day. The book explains this idea much more thoroughly, but essentially bettering yourself by 1% each day will make you nearly 37% better after one year. This concept is way less intimidating than trying to create a completely new routine and form new habits. I once heard that it takes 21 days to form a habit, so start small and slowly build upon that system and before you know it, you'll better yourself by 37%. Below, you'll find the figure that is featured in the Atomic Habits by James Clear:
I want this blog post to be more than discussing habits like “make your bed everyday” or discovering your “workout routine.” Once I started internship, I knew this was a pivotal moment in adulthood where I should start to create and maintain healthy habits. I hoped that working 8-5 M-F would be enough time to have facilitate sessions, complete documentation, session plan, and study for the CBMT Board Exam. It was my goal NOT to take work home, and only focus on work while at work. This leads me to my first healthy habit or setting boundaries! This was something I tried to do during college, but it happened in waves. Some weeks I was really good at being strict with myself, and other moments where my boundaries were completely out the window. Some examples of healthy boundaries include: only checking your work email during work hours, not practicing your musical instruments while at home (only play music at work), checking social media during self-care moments (not at work), not answering work related texts while at home, etc. It is important that you have set boundaries and communicate them when appropriate.
The next healthy habit that I encourage you to do is to constantly ask questions. While in internship, you’re (hopefully) surrounded by people who are willing and excited to help you. This is your 6 month journey to grow, learn and explore. Take risks! Try new things while you have a supervisor supporting you if things get rough.
Consider creating a self-care routine. Whether you’re into crocheting, coloring, taking baths, going on walks, etc., make sure you have a set list of things that make you feel fueled and rested. I encourage you to find a new hobby and discover new talents.
If your reading this as a music therapist, I wouldn’t recommend that your self-care practices include your musical gifts. Yes, it can feel great to play a new song or engage in songwriting yourself, but try and separate your job from your hobbies or self-care rituals. Continue to stay creative and try new things!
Here is a fun picture of something I've just completed during my self-care practice. It is a wrap around crochet top that ties in the back:
Another key habit that has helped me tremendously, is to schedule out your meals!! If you want to take it one step further, order your groceries and only order the ingredients you need for your meal plan. This has saved me so much $$$. I can easily get distracted while walking through the aisles at Walmart or Target, and then items start adding up quick. Using the free grocery pick-up service has helped me tremendously feel less stressed while cooking, ease of mind knowing I'll have every ingredient I need, and again, saving $ (NOT TO MENTION, TIME!) Instead of engaging in a large crowd while I hustle through a grocery store, I can use that time for myself!
Finally, practice gratitude. As a therapist, we can have heavy days that tend to be emotional. We are helpers, and want to give it 1000% each day. We need to sit down and practice being grateful and fuel our own spirits through things that bring us joy.
I inspire you to create a list of your current healthy habits and perhaps draft some new ones to better yourself by that 1%, each and everyday.
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