June, The Month For Reset

7 daily habits to help you beat the mid-year slump

21 Jun, 2022





Tips & Tricks


June. The month where the halfway point of the year is fast approaching but motivation to stay on top of your health and wellness is waning – the mid-year slump is real! To help you get back on track, here are our top 7 daily habits to start practising today.

1. Sit down to eat

sit down to eat

Eat your meals and snacks sitting down, trying to be present. This allows you to eat food mindfully, which can help you be in tune with your appetite and make healthier choices! While sitting down, you can also try chewing slowly, noticing textures and flavours as you chew, and tuning in to your body’s hunger levels. And, bonus! You enjoy food more.

2. Fit in 30 minutes of movement

Fit in 30 minutes of movement

We’re all familiar with the mental and physical health benefits of exercise! To refresh your workout routine and find new motivation, try the following tips:

  • Try something new – variety is the spice of life as they say! If you’re feeling ‘meh’ about your current workout routine, try a new gym, sport or workout class.
  • Make it fun – for long-term exercise motivation, choose a workout you actually enjoy! 
  • Set yourself a challenge – refresh your fitness goals and get clear on what you want to achieve. Handy tip: try writing your goals down, using the SMART formula (specific, measurable, achievable, relevant and time-bound)
  • Keep sessions short but productive – if the thought of working out for longer than 20-30 minutes is offputting to you, just aim to exercise for 10-20 minutes – doing something is better than nothing!

3. Practice 10 minutes of mindfulness

Practice 10 minutes of mindfulness

Mindfulness, the practice of being in the moment and appreciating the present! Mindfulness can help to reduce stress and improve mental health by helping the mind focus on the present moment (rather than on old problems, worries and fears).

Mindfulness does not have to be difficult, give the following ideas a go:

  • Tuning in to the noises of nature
  • What you see and how you feel on a walk
  • Eating by chewing slowly and focusing on what you taste, the texture and/or noticing when you feel full
  • Meditating by counting your breaths and allowing thoughts to come and go with no judgments – like clouds being swept by in a blue sky

4. Load up on veg

Load up on veg

Did you know, you should get at least 5 serves of fruit and veg a day? This is because it’s high in fibre, an indigestible carbohydrate that acts like a broom sweeping through your digestive tract. To get your daily dose of fibre, load up on veg for your meals and snacks! Try these ideas to help you hit your daily fibre goals:

  • Breakfast: try adding spinach, mushrooms or capsicum to an omelette 
  • Lunch & Dinner: add a salad or roast veggies to your meal
  • Snacks: add leafy greens to a smoothie, or give veggie sticks and dip a go

5. Swap coffee for a tea

Swap coffee for a tea

Caffeine can disturb your sleep quality! If you’re a coffee-lover, why not try reducing your coffee intake down by one cuppa? If you’re up for a challenge, feel free to swap out more (or all caffeinated drinks)! Here are some lower caffeine alternatives to try:

  • Chicory root (no caffeine)
  • Matcha (low caffeine)
  • Chai latte (low caffeine)
  • Green tea (low caffeine)
  • Water infused with lemon or berries (no caffeine)

6. Fit in 10 minutes of stretching

Fit in 10 minutes of stretching

Stretching is more important than you think it is! It’s key for ensuring our muscles stay flexible and strong and maintaining our range of motion. As such, try incorporating 10 minutes of stretching into your day! Here are our favourite times to stretch:

  • Before or after a workout
  • While watching TV
  • Before bedtime
  • Straight after you wake up

7. Get 7-8 hours of sleep

Get 7-8 hours of sleep

Sleep is essential for optimal brain function and health, therefore, aim to get 7-8 hours per night! If you struggle to fall asleep at night, practice these sleep hygiene tips:

  • Go to bed and wake up at the same time each day
  • Stay away from screens from 2 hours before bed
  • Have a glass of milk or handful of pumpkin seeds four hours before bed (they contain tryptophan)
  • Sleep in a dark and quiet room 

Be more informed to make better health choices with the myDNA Personalised Wellness Test – a test that can help you learn about your body’s unique health and wellness needs. Unlock 30+ DNA insights from categories such as nutrition, fitness, sleep, caffeine and more.

So, to help you stay on track during the mid-year slump, order a Personalised Wellness Test today.

myDNA, health and wellness your way.

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