Creating A Healthy Routine (When You Have No Routine!)
Found yourself without any real sense of routine? As more people have shifted towards working from home, working irregular hours or not working at all, many healthy habits have flown out the window!
If you want to stick to the habits that make you feel good, but are struggling with a lack of routine, these tips will get you back on track.
Start the day right
How you start your day can make or break it. That’s why the first 90 minutes of the day are the most crucial! Make sure you spend them wisely.
The more of your little habits you tick off first thing, the more likely your day will stay on track.
For example, first thing in the morning you might:
Drink a big glass of water as soon as you wake up
Take your morning supplements
Eat a protein-rich breakfast with at least one serve of fruit or veg
Spend 10 minutes meditating
Do some stretches
Go for a walk
Tick off a short at-home workout
Set some goals or plan out your day
Listen to an inspiring podcast, read a few chapters of a book or learn something new
Call a friend or family member for a chat and check-in
Aim to do 2-3 habits every morning that prioritise your physical and mental health. That way, even if you do nothing else for the rest of the day, you’ve done something for your wellbeing.
Decide on your diet non-negotiables
There’s a good chance that you’re finding yourself boredom snacking and making less than healthy food choices. While it’s ok to have a little bit more flexibility in your eating patterns, you don’t want to set your health too far back. That’s why you’ll want to figure out your own set of eating rules, and stick to them.
Of course, it is best if you focus on eating a nutrient-dense wholefood diet – this is what your body needs to thrive! But if that’s not possible or if it feels overwhelming, focus on eating what makes you feel good and avoiding what makes you feel terrible.
For example, many people with thyroid issues need to stay away from gluten to avoid flaring up their symptoms. So you might stick to gluten-free, but enjoy a gluten-free brownie every now and then. Or you might have a known intolerance to a food group such as dairy.
Figure out what makes you feel good, and keep eating that!
Keep your sleep and wake times around the same each day
When your timetable changes all of a sudden, your sleep patterns often follow. You might find yourself able to sleep in more often, or staying up late at night because you can.
Doing this every now and then doesn’t hurt. But if you get into the habit of it, it can affect your sleep quality and quantity, as well as throwing out any sense of routine in your day. That’s why it’s best to go to sleep and wake up around the same time each day.
A good rule of thumb to stick to is to sleep and wake within 30 minutes either side of your usual time. So if your usual routine was bed at 10.30pm and wake up at 6.30am, aim for 10-11pm bed and 6-7am wake up.
For more sleep tips, check out this article.
Set a hydration alarm
It’s hard to remember to drink enough water when your routine has changed or disappeared. But the good news is there is an easy fix – and all you need is your phone.
Set up a reminder or alarm on your phone for every 60-90 minutes. You can pop it on vibrate or a subtle beep if you’re working. This is your regular reminder to drink a glass of water or reach for your water bottle.
Don’t be too hard on yourself
Although it’s good for you to stick to healthy habits and routine during this period of change, don’t beat yourself up if you don’t manage it 100% of the time.
Managing your stress levels and mental health is the top priority right now because you’re under much more stress than usual.
If you sleep in, forget to drink water, spend the first hour of the day scrolling through Instagram or eat junk food – don’t feel bad. Just pick yourself back up and get back on track for your next meal or for tomorrow.
Want to start working towards being your healthiest, happiest self? Book an appointment with Tara here