In a previous post we discussed important signs of mental fatigue. A lack of an established, healthy routine is a major cause of brain exhaustion. Without the foundation of a good schedule to help set the tone for each day, it’s only a matter of time before negativity and bad habits can creep in.
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How do I create a healthy routine?
The truth is, a healthy routine depends on you. What works for you and what type of days do you lead? When creating routine, it’s important to assess your personal goals and the routine you already have. The overall goal is to keep a healthy mind, while having a productive routine. Below we’ve listed some great, but easy ways to end bad habits and create a healthy routine for yourself. Keep reading to learn about simple ways to establish a more productive daily routine.
Create a morning routine
How we begin our days is very important. A great way to start a building a more healthy lifestyle is to create a new morning routine. Starting the day off on the right foot will have a positive effect on our physical health. Below are a couple of things to keep in mind when creating your morning routine.
Eat a Healthy Breakfast
Have you heard of the saying, “Breakfast is the most important meal of the day”? It’s true! I know must of us are too busy to eat in the mornings (guilty!), but eating a healthy breakfast has many benefits. For starters, it begins your day on a positive and satisfying note. Your body will have received the nutrition it needs and will reward you by improving your brain function. Throughout the day, you will focus better and be better prepared to tackle on challenging projects. Give your body the nutrition it needs to conquer the world and make sure that you eat a filling and healthy breakfast regularly. Your body (and brain) will thank you!
Start with positive thinking
A morning routine with positive thinking is a great way to start your day. By sitting down and meditating for 5-10 minutes (or more if you can!), you can center yourself and start preparing for your morning. There is a scientific link between positivity and success. If you start your morning off on a pleasant note, it will carry through the rest of your day and your mind will be better.
Don’t Forget To Hydrate and Eat (more)
How many of us will eat breakfast but skip lunch? Going straight to the vending machine before dinner and regretting it on the drive home? (Also super guilty!) Healthy eating habits are important to establish a good routine. What we eat is also important. Be sure to eat healthy fats and avoid sugary snacks. Establishing a healthier diet will only ensure our success. And don’t forget to stay hydrated! Drinking water will give you fuel and make you feel more alert. Drink a big glass of water first thing in the morning and you’ll notice a big difference throughout the day.
A quick tip: half your weight in ounces is the minimal ounce intake you should have. For example, if you weight 120 pounds, you should drink at least 60 ounces of water on a daily basis. Don’t put aside your fundamental needs! Be sure to eat all your meals, snacks and drink water!
Develop a consistent exercise practice
Do you sit in front of a desk all day? Maybe you go from your desk, to car, to couch and then bed? Staying comfortable is easy, especially when you’re on a roll. However, regular exercise is not something you want your routine to lack. There are many benefits for your health by adding more physical activity to your regular routine. Even adding some simple stretches to your routine or going for a walk to get some fresh air will promote optimal health in our daily life. Regular exercise will improve breathing quality. Which will, in turn, reduce anxiety and stress. A regular exercise routine will also promote good heart and bone health.
Although we do strongly recommend consistent and strenuous movement with our exercises, we understand not everyone has the time. Taking a break from sitting, to stand or walk, is a great way to ensure that our circulation is flowing properly. Also, there are great simple stretches you can do without leaving the desk! Simple rotations with a strap will do wonders for your shoulders and back. Take a look at The Yoga Collective for videos on office stretching and more!
Swap Coffee for Green Tea
While it has caffeine, it has more health benefits than coffee. Green tea reduces inflammation and promotes blood flow. It can lower blood pressure, promote weight loss and help fight cancer. It helps build mental muscles, which takes you out of your comfort zone and makes you open up to new people. Green tea also raises energy levels, which will greatly improve your overall health.
Prioritize Your Tasks
What are some things you need to do today? Did you remember the milk for cereal at the grocery store? Do you have to take the kids to practice? Is your car on empty and you’re running late for work? Do you feel the pressure? When are you going to do it all? Becoming distracted and overwhelmed is inevitable when you try to do everything all at once. Begin by creating and prioritizing a to-do list. This allows you to focus better and complete tasks efficiently. What must get done and what can wait? Now, tackle each project one by one. By staying on track, you will be less stressed and you’ll be in a more positive mood!
Create a bedtime routine
Ending our days is just as important as how we start them. Terrible sleep quality can have detrimental affects on the body. It can cause weight gain and diminished productivity. It also increases the risk for heart attacks and stroke. Sleep is part of our recovery period and it’s important to make sure we get enough sleep every night. The quality of sleep is also important. In order to ensure a high-quality it’s best to avoid snacking, caffeine and other extraneous activities before bedtime.
However, we do highly recommend an exercise/stretching routine to help wind you down. It’ll also help you fall asleep faster! Another way to ensure a good night’s rest is to avoid your phone. The blue light negatively effects with our circadian rhythm. Also, make sure your sleeping environment is conducive to complete rest and relaxation for better sleep habits. By ensuring your body gets the rest it needs, you will be more alert and less exhausted for the next day.
The above suggestions are only the basics. However, it’s a great place to start and ease yourself into a more healthy lifestyle. Once you’re aware of how healthy daily routine can affect your not just your physical, but mental health, add your own personal touches to suit your needs! Do you already have your own healthy habits? We’d love to hear from you!
