Try the sticky note cleaning hack, eat a kiwi and do this before your flu shot — plus 11 more health tips to help you have a great week

Hello, Yahoo readers! My name is Kaitlin Reilly, and I am here to share the best health tips from around the internet.

From therapists to personal trainers to dietitians, there are many different people to call upon when you need a little help in a particular area of your life. But what about a coach? Marietta Alessi explores the world of coaching — now a $5.34 billion industry — for Yahoo this week, revealing why some people are willing to pay thousands for (sometimes unaccredited) individuals to help them navigate everything from overcoming grief to finding a new career path.

A coach’s role, according to Carrie Abner, vice president of International Coaching Federation (ICF) Credentials and Standards, is to identify unhelpful thought patterns and provide tools and structure that encourage more productive ways of thinking, whether that’s getting more organized or breaking out of a bad relationship cycle. Many of the people Alessi interviewed say coaching transformed their lives for the better — though one expert cautions that it’s important to thoroughly vet any coach and consider whether you might be better served by a trained therapist.

Want to see what this week’s weather looks like? Check out your local forecast. Seeking astrological guidance? Peek at your horoscope. Then, pick “one small thing” to improve your well-being this week. Here are some ideas.

🗒️ Try this sticky note hack

Do you want a cleaner house but feel overwhelmed by everything you need to do to get things sparkling again? Consider the sticky note method, which Shifrah Combiths wrote about for Apartment Therapy after being inspired by a TikTok video posted by @teresajulie. In the video, the TikToker goes around and puts sticky notes on everything that needs cleaning, so that she can go through and accomplish each task one note at a time. Combiths liked the method because “instead of looking at my whole messy kitchen and feeling overwhelmed, the sticky notes broke it down into smaller, manageable chunks.” The value of breaking down tasks and doing them one at a time is backed by research; trying to do multiple things all at once can exhaust us and actually leave us feeling less productive. Long story short: Throw some Post-its in with your cleaning supplies.

🥝 Grab a kiwi

Next time you’re strolling through the produce section, toss a kiwi in your cart. Dietitians tell USA Today the fuzzy fruit has lots to like: lots of vitamin C, low in calories and a solid source of dietary fiber. Allrecipes has tips on making sure you’re picking the best kiwi, while Time suggests adding the fruit to a matcha breakfast bowl.

💉 Do this before getting a flu shot

Experts say that getting your flu shot is an important way to avoid the most serious risks from the flu. If you’re planning on getting yours, EatingWell recommends you prioritize drinking more water the day of your shot. Why? A fever is a potential side effect of the shot, and staying hydrated can help your body maintain a normal temperature. Registered nurse Patricia Stinchfield advises “drinking an extra glass or two of water each day leading up to your vaccine." Refill your water bottle throughout the day, and if you don’t love the taste of plain H20, consider adding a squeeze of lemon or even sliced pineapple or cucumber to flavor it.

🚣🏻‍♂️ Try rowing

Don’t overlook that rowing machine at your gym. USA Today ranks rowing as one of the best calorie-burning exercises; even at a moderate pace, a 165-pound person can burn about 500 calories in an hour. Experts also hail rowing as a joint-friendly workout that engages several muscle groups and builds strength.

😋 Sprinkle on pomegranate seeds

Fall marks the start of pomegranate season, and there’s a good reason to dig into this fruit’s seeds. As Women’s Health reports, just one cup of pomegranate seeds contains 7 grams of gut-healthy fiber and 3 grams of protein. And they may even be good for your brain too, nutritionist May Zhu tells the publication. “The antioxidants in pomegranates help reduce free radical damage, including damage to the cells in the brain, contributing to overall health and support for brain function,” Zhu says. Mix seeds into Greek yogurt, add them to a salad or sprinkle them on some melted chocolate and pop it in the fridge to make a delicious bark.

🧠 Try this memorization technique

Need to commit something to memory? Elizabeth Loftus, a professor of psychological science at the University of California at Irvine, tells USA Today that you can try this trick. Repeat new information right after learning it, then again a minute later, 10 minutes later and about half an hour later. This approach strengthens memory and is more effective than repeating what you’ve learned multiple times in a row. Another tip? “Learn a little about a new subject each day and sleep on it," she says. "This will help you remember things better later on.”

📕 Write in the margins

TikTokers are writing in the margins of their books — and there may be some brain-boosting benefits, according to Scientific American. A 2022 study published in the journal Frontiers in Psychology found that handwriting can aid a person in both remembering and comprehending what they’ve read. So, next time you have some thoughts on that new memoir you’ve been reading, jot them down right next to the text — it may help you better absorb the material.

📏 Try the RULER method

Managing your emotions can be hard, but an acronym — RULER — can help, the New York Times reports. In his book Dealing With Feeling, Marc Brackett, the founding director of the Yale Center for Emotional Intelligence, outlines five steps for keeping your feelings in check: Recognize, Understand, Label, Express and Regulate. Start by noticing and accepting what you’re feeling (“recognize”) before exploring your reasons for those emotions (“understand”). Then, put those feelings into words (“label”) before seeking out a healthy outlet to express yourself — think journaling, talking to a friend or listening to music. Finally, “regulate” your emotions by doing something to calm yourself down; try movement like exercise or taking a walk, or engage with hobbies you love. Even just retreating to the couch for some R&R can do the trick. Regularly practicing the RULER method can boost self-awareness, reduce stress and improve well-being.

✍️ Jot down your 5 favorite activities

It’s easy to get overwhelmed by life, but Lindsey McKernan, associate professor in the Department of Psychiatry & Behavioral Sciences at Vanderbilt University Medical Center, tells Self that she recommends writing down the activities that help you feel your best, so you can turn to them during stressful times. She keeps a sticky note with five go-to practices — like doing yoga, listening to audiobooks or cooking — as a reminder to weave them into her day. Even brief versions of these activities (like adding some fresh herbs or a sauce to your ho-hum leftovers) can boost mood, McKernan says.

🌳 Exercise outside

Exercising outdoors may feel better than hitting the gym — and new research shows why. A study published in the journal Psychology of Sport and Exercise asked 25 men to walk for an hour in three different environments: a natural setting, an urban route and indoors. Participants reported feeling calmer, happier and less fatigued after walking in nature. Their cortisol level (the stress hormone) also dropped while their heart rate variability increased by up to 30% — both signs of better stress recovery and cardiovascular health. They were also more motivated to repeat the outdoor workout. Experts tell Men’s Health this aligns with the “biophilia hypothesis,” which suggests humans are wired to connect with nature. Take that as your cue to cancel spin class and go on a hike instead.

⏲️ Do something hard — for just five minutes

If you need motivation to complete a challenging task, try doing it for just five minutes, psychotherapist Alexandra McNulty tells Real Simple. That’s because “getting started is the hardest part,” she says — but often when people “get over that hump, they will usually end up continuing once they have momentum.” It’s part of the Zeigarnik effect, which means our brains have a tendency to dwell on unfinished tasks. By starting small, you can trick yourself into wanting to keep going until the job is done.

🚲 Hop on a bike

A study of nearly 480,000 people published in JAMA Network Open found that cycling was linked to a 19% lower risk of all-cause dementia and a 22% lower risk of Alzheimer’s disease compared with traveling by car, bus or train, CNN reports. While this was an observational study — meaning that it can’t actually prove cycling directly prevents dementia — there’s a good reason to dust off your Schwinn: You’ll burn calories, get your heart pumping and avoid sedentary time.

🪥 Replace your toothbrush

Your toothbrush needs to be replaced every three to four months, immediately if you’ve been sick, Country Living reports. And if your brush’s bristles are worn or frayed, you should get a new one ASAP. Using a worn-out toothbrush can lead to plaque buildup that may cause gingivitis, along with bacteria growth that contributes to bad breath. Using an electric toothbrush? Get replaceable brush heads so you’ll always have a spare on hand to switch out.

😴 Exercise to get better sleep

Yoga, tai chi, walking and jogging may be especially helpful if you’re struggling to sleep, according to recent research in the journal BMJ Evidence-Based Medicine, per Self. In an analysis of 22 clinical trials, these activities stood out for improving different aspects of insomnia. “Yoga gave the biggest boost in total sleep time, tai chi improved sleep quality in ways that lasted even months later and walking or jogging helped people feel less tired and groggy during the day,” Dr. Joanna Fong-Isariyawongse says. Consistency matters most, so aim for regular movement a few times a week. Just steer clear of vigorous workouts too close to bedtime, which can keep you awake.