Some BITS of WITS for a Healthier 2020

By: Melissa Neubart

The year 2020 is here, and if you’re making a New Year’s resolution (or several), you’re not alone. Rather than give up on this perennial brand of self-improvement, why not try a new approach and make daily, small improvements for this year?  These 8 “micro-behaviors” (WITS BITS, if you will) have been submitted by our wonderful staff across the country! If you’re inspired by the micro-resolutions below, take a photo performing your healthy habit- and tag us on social! @wellnessintheschools


One of my favorite ways to kick off the day right is with an avocado bowl for breakfast. It’s simple and delicious and keeps me full through lunch. Here’s my recipe. 

1/2 avocado
Your favorite spice on top; right now mine is Bahārāt (Bahārāt is an aromatic, warm, and sweet spice blend typically made with a combination of black peppercorns, coriander, cumin, allspice, cardamom, cinnamon, cloves, paprika, and nutmeg.)
2 tablespoons of kale pesto
1 tablespoon sunflower seeds
1 egg (boiled, scrambled or fried)

Submitted by Chef Hollie Greene, National Senior Program Director, based in California

Commit to eating a healthy breakfast every morning.  It helps you to be more mindful and conscious of your diet, setting a precedent for the day ahead. This sends a strong signal to the subconscious mind about the importance of our health. 

Submitted by Jami Bailey, WITS Chef, Washington D.C.


The six to eight hours of recommended nightly sleep is a long period to go without any water consumption. I’ve started leaving a water bottle by my bed at night so that the first thing I do in the morning is to drink some water. I always wake up thirsty and love coffee in the morning, but I have discovered that my digestive system feels much better when I drink water before my caffeine! 

Submitted by Julia Leitermann, WITS Coach in New York City 


Breathe:  Easy as it sounds, I find myself holding my breath when I’m focusing on a project or stressed about something.  It’s always a good idea to remind your body to breathe. This is how I calm down: 

4-7-8 Breathing:  Great for when you are anxious, I’ve started to get my kids on the recess yard breathing when they need a break to “catch their breath.”  Inhale for 4 seconds through your nose, hold your breath for 7 seconds, and then exhale through your mouth for 8 seconds, and repeat! After a few rounds, you will notice your heart rate slow down and your body relax. 

Submitted by Julia Leitermann, WITS Coach in New York City 


Reduce the blue light on your electronics. I’m not saying that you need to reduce the use of electronics in your life, but lower the lighting! You can often download an application or extension that will reduce the blue light in your screens, which is what can keep you awake and give you headaches! 

Submitted by Julia Leitermann, WITS Coach in New York City 


One simple micro behavior is to walk/take the stairs everywhere! Maybe instead of transferring on the subway for one stop, you walk an extra ten minutes/blocks, or instead of taking the elevator/escalator you take the stairs. This simple swap is an easy way to get your steps in! 

Submitted by Julia Leitermann, WITS Coach in New York City 


State the best part of your day and the funniest part of your day. Practice this daily with either a friend, coworker or family member. This can happen over text, phone or in person.  It’s a nice mental exercise especially for the toughest days when it feels like nothing went right, but when asked what was the best part, usually you can find something like : “the cashier at the grocery store was very friendly” or “I ate my favorite breakfast today.” 

Submitted by Annie Hanrahan, Program Director, Washington D.C.


Spaghetti squash is an amazing substitute for traditional pasta! Cut it the short way (hamburger vs hot dog) to get longer “spaghetti”!

Submitted by Emilie Hernandez, WITS Coach, New York City


After work or school, we may quickly scarf down our meal while watching our favorite show, only to realize that our plate is empty. Before your first bite – use your senses to appreciate your meal- what colors is your dish made of? How does it smell? What kind of textures make up your dish? And … then – dig in!

Submitted by Melissa Neubart, Director of Development and Partnerships