How I Get Back in Routine

This week I am going to share how I “reel it back in” after days, even weeks, off my routine. I know we have all been out of our “normal” routine now for several weeks. I function best in a routine. I feel best in a routine!

I have spent months creating healthy habits. Once something becomes a habit, we don’t have to expend much mental energy to make it happen. Once you create healthy habits, it’s easier to get back in routine. It takes several days to create a habit, 66 to be exact, so stick with it! 

My healthy habits:

• Water. I put this at the top of the list for a reason! I recommend you start your day with water. Before you drink anything else (yes, I mean coffee), you should drink at least 20 ounces of water. I carry my refillable water bottle up to my room at night so I can drink it first thing in the morning. Everybody’s water goal is different, but the standard recommendation is to drink at least half of your body weight in water every day.
• Nutrition. Keep it simple. Focus on protein, fruits and vegetables. Eat a salad a day. Plan your meals and snacks. I wrote a post here about meal planning. Track your food, if you need the awareness. I wrote a post here about counting macros. I did quit tracking my food a few months ago, but plan to track for the next couple of weeks to bring my awareness back. I think food tracking is a tool, but not sustainable or realistic to do everyday. Track your food when you can, but don’t stress if you can’t. Pick at least a week of your eating to track and then reflect on that week. This is what I do with my patients. I want them to track food intake for a week, then come back and we analyze the data together and discuss changes to implement in their nutrition intake.
• Move your body. Find a way to move your body everyday. This does not mean a formal workout everyday, but even on rest days, get up and take a walk or run around the yard with the kids. Personally, I set a goal to get at least 10K steps a day at least 5 days out of the week, and I do strength training at least 3 days a week. I have all of my upper body workout exercises in this post here.
• Sleep. I struggle with this one. I have had an even harder time with this recently. Our bodies need sleep. The average adult needs at least 7-8 hours a night. I recommend you set a bedtime that allows you to get at least 7 hours of sleep based on your wake-up time. It is good to go to bed and wake up at the same time, even on the weekends. Other things to consider include, no caffeine at least 3-4 hours before bedtime and no electronics at least an hour before bedtime. Again, I struggle with this! I usually fall asleep with the TV on, but I’m working on it!
• Mindset. A positive mindset is key. I want you to believe you can do this, give yourself grace, and do not feel guilty if you fall out of routine. Keep a positive attitude. Surround yourself with people who cheer you on! Speak positive affirmations to yourself everyday. Just keep going!

These healthy habits are key in planning your path to wellness.

You got this!