Each year, the holiday season is a time of increased tasks, deadlines, and obligations. It can be stressful doing everything I need to do and want to do. Add managing my health issues with Multiple Sclerosis, and it can get overwhelming. I’d love it if the satisfaction of nurturing my health and sanity was enough to maintain healthy habits as its own reward, but it hasn’t been. Temptation abounds, and denying myself can feel punishing at times. I strive to enjoy both in healthy doses.
Over the years, I’ve trimmed down and streamlined seasonal tasks to reduce effort and stress. This year, I want to infuse fun with a Bingo card. By choosing items that support my personal goals and having a deadline to complete them, I’ll be more likely to do them.
My goals are to encourage nutrition, physical fitness, connection, non-phone related activities, pampering, and things that reduce stress and MS symptoms. Some items are a one-and-done, while others involve creating routines.
In choosing them, I made sure to include a frequency that might be challenging for me but doable. I recognize that doing something every day is tough to accomplish, but three to five days per week allows for progress and success. Building in flexibility is especially helpful when my schedule is disrupted or I’m not feeling great. I’m more likely to meet or exceed my goals with a lower threshold than I am to keep doing it if I’ve failed after aiming for perfection.
I’ve decided to allow more than two months for this Bingo card, because it’s often hard to do something in 30 days within the confines of a single month. If I span months, I’m much more likely to be successful. It also allows me to bridge this year into next, since having a deadline of New Year’s Day can get stressful. I want to be successful with this, not create more stress.
MS spasticity has been increasing for me lately, and it’s a priority for me to do more now. It’s a frustrating MS symptom that causes my calf muscles to stiffen and hurt. Spasticity is when nerves fire messages more than is normal, and it can cause muscles to live in a constant state of tension. That stress on the muscles can seem like an easy way to build muscles, but it’s not. It reduces muscle flexibility, which is imperative for long-term well-being and mobility. Medication isn’t doing enough to prevent it for me, but stretching, massage, hydration, and magnesium oil help. I’d like to combat it better, so I’ve included a few things in my Bingo card that should help. One is stretching multiple times throughout the day. I’ve chosen to use my watch’s hourly reminder to stand as a reminder to stretch. Another tactic is to massage my legs throughout the week. It’s not pleasant for me, since it means massaging areas that hurt and are painful when touched. My hope is to reduce tightness from spasticity and ultimately minimize my reluctance and pain.
The 25 squares I’ve chosen to include in my Holiday Wellness Bingo card are:
1. Bingo Center Square: Make a bingo card and get credit with the center square
2. Stretch calves average 6x per day 30 days.
3. Massage legs 4x per week for 30 days
4. Drink 8 glasses of water per day for 30 days.
5. Drink Veggie & Fruit smoothies 4x per week for 30 days.
6. Make a large pot of stew and put half of it in the freezer for future meals.
7. Create a calendar with key dates & commitments: I created a calendar that spans November through the middle of January so that I can get a feel for how much time there is. I’m including deadlines for shipping gifts and sending cards, as well as putting up decorations, gatherings to attend, and other commitments.
8. Write a letter.
9. Reconnect with an old friend.
10. Submit medical expenses for insurance reimbursement: I need to do this, I’m avoiding it, and I’m more likely to get it done if I get credit on my Bingo card!
11. Track gift expenses: This is good for financial management.
12. Bake something: This will encourage me to make time for this. While I like baking, it tends to be one of the first optional things that gets cut when I’m busy.
13. Take a beach walk: This will help me slow down, enjoy the outdoors, and improve my physical and mental health.
14. Read a book (or listen to an audiobook): This will help me expand my focus and provide a break from daily stress.
15. Dry brush & cold-water blast 5x per week – These improve circulation, and they’re good for general health. Gently dry brushing before a shower helps with exfoliation, circulation, and pampering. I’m not likely to do a cold plunge, but a quick blast of cold water at the end of a shower feels like a decent substitute.
16. Moisturize full body 3x per week – This is pampering, and it’s a good opportunity to use magnesium oil to help combat spasticity.
17. Mani/Pedi: While I’m good with keeping a manicure, pedicures tend to get missed during the winter months. This will be a nice pampering effort.
18. Listen to two MS Focus podcasts – I always appreciate them, but I often listen to news or fluff. Continuing to learn what’s new in MS developments and hearing other perspectives help me stay motivated and informed.
19. Purge and donate clothes – Some clothing, costume jewelry, and shoes aren’t getting worn or don’t work for me anymore. Someone else could use them, and I can use the space.
20. Grant myself grace: This is one I could use all the time. Putting it in the Bingo card is intended to help me remember.
21. Make three mocktail recipes: This is an attempt to add a feeling of pampering myself in a healthy way and practicing moderation when the holiday season encourages more frequent alcohol temptations.
22. Make three fruit-based healthy desserts: This is intended to inspire creativity and fulfillment when a lot of treats are not nutritious.
23. Journal 4 things per week that were new to me or inspired me: People are amazing, and being open to new perspectives is exciting for me. Writing them down will be a great way to review them later.
24. Strength training 12x in 30 days: Getting stronger is recommended for all of us as we age. It’s easy for me to let it slide. Setting this goal will keep me motivated.
25. Take lunch breaks @ work 16x in 30 days: I often work through lunch, and setting this goal will be a tough one for me to meet. I’m ready to try, though!
While this card is unique to my challenges and goals, I hope it spurs ideas for what would be good for you. If you make a Bingo Card for yourself and you’re willing to share, I’d love to know what you include!
