By Jonathan Payne

The old saying goes that there’s a time for everything, but nowadays, it often feels like there isn’t enough time for anything.

Work, school, families, hobbies, laundry, dishes, bills…it feels like everything has to be done at once. Even planning for vacations can be stressful, and once you’ve gotten away, smartphones and free Wi-Fi make it too easy to get sucked into the trap of “just one quick email/phone call,” “just want to check in on ___,” “I know you’re on vacation, but…”, “Sorry to bother you, but…” (spoiler alert: they’re not sorry).

It never ends!

Here are five simple tips for how to plan a healthier life:

• Give yourself time off. Whether by going to services or a sports game, curling up with a book or going for a walk, take at least a few hours every week when you’re not “on duty.” Silence that cell phone, block off time on your calendar, and give yourself time to be yourself.
• Practice mindfulness as a complement to your other daily activities. Mindful breathing, yoga stretches, and basic exercises are all things you can practice wherever, whenever. Even while driving or working in your office, simply be aware of your own breathing and body posture. Inhale slowly, hold, let go slowly. Notice the movement of your diaphragm. Loosen your shoulders and flex your wrists and fingers. Smile—doing so relaxes the muscles around your mouth, while frowning tenses them.If you’re performing some basic activity, like washing dishes, cleaning, or walking (even if it’s just around the office), try to do so in a mindful way by focusing on your breathing and letting yourself relax into the motions.
• Begin and end your day with gratitude. No matter how tired or busy you are, take ten seconds as you roll out of bed, and the same before you go to sleep, to be thankful. If you are religious, you can pray; if you achieved something you’re proud of, bask in that sense of accomplishment. Gratitude, like so many other things, gets easier to do with practice—and it’s most important even and especially when you’re upset.
• Find what works for you. You know your schedule, your body, and your strengths and weaknesses. Some people find meditation very helpful; some not at all. Some prefer to schedule regular short mindfulness breaks throughout the day; others may prefer to fold mindfulness into their daily activities, or just take one longer break. Some people find listening to music, perhaps nature sounds or relaxing songs, is very helpful; for others, not so much.
• Remember the Rule of Five — If it won’t matter in five years, don’t spend more than five minutes stressing about it.

Jonathan Payne is pursuing a dual Master’s degree in Leadership in Jewish Education and Communal Service from Towson University and a Master’s in Social Work from University of Maryland Baltimore.

Jewish Community Services (JCS) provides programs and services for people of all ages and backgrounds, helping them achieve their goals, enhance their wellbeing, and maximize their independence. To learn more, visit jcsbalt.org or call 410-466-9200.