June is the perfect time to refresh routines and build healthier habits. Prioritizing well-being will lift your energy and allow you to enjoy activities during the summer months. Starting habits now will create an enjoyable summer where you feel vibrant, engaged and ready to get the most out of every sunshine-filled day.

When starting new habits, start small, stay consistent and be patient. Create a supportive environment and notice the wins. Even accomplishing one goal is a reason to celebrate.

Prioritize hydration. As boring as it might sound, staying hydrated offers myriad benefits. Water increases brain function, assists digestion, alleviates headaches, regulates body temperature and enhances physical performance. Average guidelines show drinking 8-10 cups of water each day is optimal for body and brain function. 

To build this habit, purchase a reusable water bottle and set a reminder to drink throughout the day. For added flavor, infuse water with lemon, berries or cucumber. Get a metabolism boost by drinking a cup of water first thing in the morning. 

Create a morning movement routine. When you start your day with exercise, the benefits last all day. Morning movement has been shown to raise energy, boost your mood, increase productivity, reduce the risk of disease and manage weight.

It doesn’t have to be a big time commitment. A 10-minute walk through a local park, a 15-minute online yoga session or five minutes of dancing can set you up for success throughout the day. If you take the practice outside, you get a bonus of sunlight exposure to raise vitamin D levels. 

Incorporate fresh foods. Eating fresh produce has to be a conscious choice. Luckily, farmers markets are open again, so finding local food is much easier. Fresh foods are packed with nutrients, lower the risk of chronic disease and taste better than processed foods.

Visit Utahfarmersmarketnetwork.org to find a farmers market near you, then stock up on seasonal fruits and vegetables. Experiment with easy recipes like smoothies, salads and grilled veggies. Work your way up to having half of each meal dedicated to fresh produce.

Create recovery time. As summer activities fill our calendars, we often overschedule our time and end up fatigued. Quality rest is essential to overall well-being, aiding in physical recovery and increased mental health. 

Schedule a couple of hours each week where you can do something you love. Maybe it’s hiking, reading, napping or gardening, make sure it’s something enjoyable and not a chore. If you have kiddos, maybe swap a couple of hours of child sitting with a neighbor or family member so you can enjoy a breather without distractions. 

Put down the screens. We give our teens grief for scrolling on their phones, but we’re often doing the same thing. Studies show that limiting screen time reduces stress, enhances creativity and enhances focus. We all want to record the fun summer events, like celebrations and vacations, but looking at the world through a phone screen creates a barrier to real life. 

Start small. Make a no-phone rule during meals or family activities (you can take ONE photo if you must), practice having real conversations with people around you, use app blockers, timers and trackers. Summer goes too fast to spend it staring at a phone. 

BONUS TIP: Play outside! Warm days call for drinks by the swimming pool, a sunset bike ride, a breakfast picnic, outdoor readathons, pickleball games, paddleboarding, dancing on the patio, fishing in a river and discovering new hiking trails. Slather on the sunscreen and get outside.