If you’ve committed to a better you in 2018, we’ll help you simplify the process to meet your goal(s) sooner. Here is a collection of resolutions that can help you improve your health and your finances in the New Year (some with a little complimentary help from GW).
- Focus on regular preventive care. Preventive check-ups – such as regular physical evaluations, vaccines, immunizations, lab work and blood pressure checks – can help you avoid serious health problems. If you are covered by a GW medical plan, you receive preventive services at no cost ($0 out-of-pocket) when you see an in-network provider. Check out this nifty handout from UHC for easy-to-read preventive care guidelines for children, adolescents and adult men and women.
- Take control of your finances. Fifty-five percent of people cited “saving more” as a top financial priority in 2018. Tackle your financial resolutions by breaking down larger goals into attainable milestones. Examples: Pay down high-interest debt, set up automatic savings (modify your direct deposit to have a certain amount from each paycheck transferred directly to your savings account), increase your retirement contribution, build an emergency fund and set a monthly budget (and stick to it).
- Don’t skimp on sleep. Aim to get at least seven hours of sleep each night. Doing so can improve productivity, boost energy, encourage healthy eating and reduce the risk of chronic health problems.
- Sweat a little. If you already exercise, try stepping up your routine – add new exercises, try a new sport or add an extra 15 minutes to your daily routine. If you don’t currently exercise, start by walking a little each day or making small changes in your daily routine, such as taking the stairs instead of the elevator or parking a little further away from your destination. Remember, GW faculty and staff receive reduced rates on gym memberships and have access to free group exercise classes on campus.
- Ignorance Knowledge is bliss (for your wallet). In this day and age, with the rising costs of healthcare nationwide, not knowing your options is not an option. In fact, it can hurt you financially. GW offers its health plans’ participants a free healthcare transparency tool, Castlight, to help you save on the care you need – compare doctors, hospitals, medical services and prescriptions by cost and quality, and review past expenses to see how much you paid and why so you can plan for the year ahead. Keep an eye out for upcoming health and financial wellbeing seminars and events to be offered by GW Benefits throughout the year, and schedule a one-on-one appointment with UnitedHealthcare (UHC) on campus to ask questions about your UHC medical or vision claims, network and/or benefits coverage (events and UHC appointment times will always be posted to our events webpage). You may also schedule one-on-one consultations with TIAA and/or Fidelity to discuss GW’s retirement plans, understand available investments, create savings plans and review account balances (appointments may be made on our retirement counseling webpage).
- Straighten up. Practice better posture for positive physical and mental health benefits, including stronger muscles, less joint pain, improved energy, better mood and improved productivity. Good posture means keeping your back straight, your chin parallel to the floor, your abdominals braced and your shoulders even. Make a conscious effort to improve your posture while sitting and standing – you’ll lose that “text neck” before you know it!
- Quit smoking. If your New Year’s resolution is to quit smoking, be sure to take advantage of the Quit For Life smoking cessation program, free for eligible GW employees and dependents. The program allows you to quit smoking at your own pace, and includes unlimited access to phone- and web-based coaching, a printed workbook to help guide you through the quitting process and complimentary access to Text2Quit.
- Practice mindfulness. You may be a skeptic, but give mindfulness a try this year. You may be surprised by the health benefits. By bringing awareness to present experiences, mindfulness makes you more sensitive to context and perspective. Benefits include reduced rumination, less stress, increased focus and greater working memory. Tip: GW’s Department of Exercise and Nutrition Sciences is adding a free Meditation class to its spring 2018 faculty and staff group exercise schedule.
- Clear the clutter. Donate old clothes, organize that messy drawer, go through paper mail daily and organize on-the-go to cut down on some of the clutter and prevent it from piling up in the future. Organization can help streamline your day by improving productivity, and reduce stress by giving you a better sense of control.
- Eat smart. When it comes to good nutrition, both quantity and quality matter. Control portion sizes by eating until you feel satisfied, not stuffed. You don’t necessarily have to change what you eat; just take advantage of healthy substitutions! For instance, swap out simple carbohydrates for complex ones, choose low-sodium products over originals, try zoodles over noodles and substitute butter with heart-healthy olive oil. Tip: Supercharge your smoothies by sneaking in dark leafy greens; start with a little at first, and slowly add more as you feel comfortable (try this Creamy Red Delight Smoothie).
- Log off. When you can, reduce your “screen time.” This includes limiting the time you stare at your mobile phone, tablet, computer and television. If your job involves working on a computer for much of the day, the American Optometric Association recommends that you make a conscious effort to take a 20-second break from the screen every 20 minutes to view something 20 feet away. Not only will your eyes thank you for it (reduced fatigue), but limiting screen time can also help improve sleep, productivity and mood.
