6 rituals to start this weekend

Heading out for a walk after dinner can be a great way to wind down the day, whether you go out alone for some quiet reflection time, or with family. If you're walking with kids, make it fun by playing "I Spy," taking themed pictures along the way (see how many pictures of blue things you can take) or simply playing "Spot the cat" — the person to spot the most cats at the end of the walk wins.

It's not always easy to do during the week when sports, dance, going out with friends and other commitments sometimes get in the way of eating dinner as a family. On the weekend, though, make an effort to slow down and sit down together, all at the same table, no devices allowed. Getting kids to help with the meal prep can be a good way to get them excited about family dinner time. On your own? Set a nice table, complete with candles and the good china, and enjoy your own company. You'll find dinnertime becomes something to look forward to, rather than a tedious chore.

You may already be a runner, a biker or a swimmer, but flexibility and balance are important parts of fitness as well. Plus, slower movements — the kind you'll find with traditional yoga or gentle stretching — can help calm your mind and lower your blood pressure. And you don't have to go to expensive classes either. Streaming services, like Netflix or Amazon Prime, have great yoga workouts, or you can find videos on YouTube. Just unroll your mat on your living room floor, turn on the TV, and away you go.

Weekends are for relaxing and letting go, but it's hard to relax when you're bombarded with requests for ice cream, pizza and junk food. Whether those requests are coming from your kids or from your own head, short-circuit the "I want" litany by designating one night treat night. Order pizza, get a soft-serve ice cream from the ice cream truck, and have popcorn while you watch a movie. You'll feel good about limiting treats for the rest of the weekend if you know that there's a specific time to indulge.

It doesn't have to take long —10 minutes, max — but writing in a journal is a ritual that can have big benefits. Take the time to write down the nice things that happened in a day, outline the things you're grateful for, or simply to keep a record of what activities you've done. Getting it down on paper can be a good way of reminding you of what's important. If you're feeling creative rather than reflective, look up "writing prompts" online and let your creative side run wild.

It's a little thing, but it has a lot of power. Making your bed every morning means you start the day with a sense of accomplishment. And by doing that one small thing, first thing in the morning, you set yourself up for a day of good choices.