How Your Midday Habits are Affecting Your Wellness

Back view of a runner walking on a road in a park at dawn in summer in autumn.

Imagine committing to being outside for at least one hour every day. Not that it has to happen all at one time, yet you have developed a habit of one hour total each day is spent outside. Or, what if you had a habit of fasting on Tuesdays? Lastly, what if your friends knew they could not reach you between 2pm – 4pm daily because you take a break from your cell phone at those times every day?



Do you think any or all of these things would make you a person who:

  1. Spends an hour outdoors every day?
  2. Fasts Tuesdays?
  3. Enjoys the benefits of less screen time?

If you are a person who spends at least one hour outside every day, you know you are getting the benefit of walking more, getting more Vitamin D, and will likely get a break from the screen.

If you are person who fasts Tuesdays, you know you are improving your:

  • • insulin sensitivity, resetting what “hunger” really is (not just a craving or stress eating)
  • • brain health
  • • immune system
  • • chances for longevity
  • • becoming more aware of your body and its cycles for hunger and craving throughout the day

This is a blog about habits, and not fasting, yet you get my point. If you are a “person who fasts Tuesdays” you identify with this and it becomes more than a goal: it becomes a reality. This is your identity, not just some challenge you learned about on Insta. It is real and you become a real habit master resulting in improved wellness and frankly happiness.

And the same goes for the person who makes it a habit to take conscious breaks from the screen. It’s not shocking news to you that screen time has been associated with atrophy of grey matter where our brain processes cravings, and impaired cognitive function, to name a few.



Earlier this month, I introduced the ease with which you can control your mornings and create lasting habits that lead to fulfilling wellness. Next, I raised the concept with you of seriously taking charge of your bedtime with the “reverse alarm.” Today, it’s time to introduce the toughest to develop: the midday habits. Frankly, it’s a longer period of time so there is more room for error. And there are just so many barriers standing in your way. Things like colleagues, team lunch meetings at nice restaurants, airports, good news, bad news, deadlines, you name it. Anything can come between you and your wellness. Especially in the midday.

Habits are the way to get you to your wellness, your fitness, and that body you want. Yet, habit (behavior change) scientists know to create a new habit it needs to be:

  • • Easy
  • • Enjoyable

So you choose to take break from screen time between 2pm – 4pm, then start with a break for 15 minutes, master it, and have something you enjoy doing as a replacement.

As for fasting, that is a slow road. Take it easy. Fast for breakfast one day and try to get to 10am before eating. Once you master 10am, move back to 10:15am. Master this after a few weeks, and move back to 10:30am. Stick with it for 2 – 3 weeks, then move onto 12pm, and so on. You get the point. Eventually you can add another day and over the course of a year, you slowly, and effectively get to the number of days of which you choose.

So, ladies, recognize developing new healthy habits – especially in the middle of the day – is tough. Take stock of what new healthy habits will replace, ones that are not leading you to your optimal fitness and wellness. Take it slow and connect with me here to learn more about how my Concierge Wellness Program is helping others like you conquer your day for you and your wellness.



  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314



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