I’m sure you are tired of me (and everyone else) saying that we are living in uncertain times, but this week I would like to focus on ways we can create more certainty in our lives, even when there is none to be found around you.
You most likely have felt to some degree the affects that COVID has had on your life or the lives of those around you, and life as we know it may not ever return to the “normal” we once knew. So now we are all being given a choice. This is a test of our strength, health, creativity, ingenuity, and ability to maintain our mental fortitude while under extreme pressure. So in this test, will you chose to be the victim of circumstance, or will you use this as fuel to change gears, to climb a different type of ladder, and to make a sustainable life for yourself?
While I can’t lay out the direction of your life for you, I can offer some guidance that may help with your success and ability to take control of your life on this new path. Lets start by reducing some stress and bringing in some motivation through a trusted daily routine. To get you started, below is a little bit of movement you can do daily to wake up the mind, body, and soul.
Benefits of a Daily Routine
Throughout my life, I’ve always been a person with unique interests and have never been a big fan of strict schedules. I’ve often strayed from the mundane and chased after more creative paths that allowed my free spirit to soar. However, over the years, I’ve come to realize just how important structure and routine is in life. I’m not necessarily talking about the structure of the typical cubical ridden, 9 to 5, florescent lit, meeting after meeting kind of life (though if thats your cup of tea or current endeavor, I commend you, and this advice will still be sound for you). However, I’m speaking more to a “choose your own adventure” type of routine, that allows you to blast off toward greatness in whatever avenue you choose (even in the cubicle). And now, more than ever, I find that kind of “blast-off” routine to be so crucial for staying sane, reducing stress, and maintaining a positive outlook.
Amidst the COVID storm, you or someone you know may have had their regular schedule tossed away as work from home, inconsistent work, reduced hours, or unemployment became the new reality. And with that routine, some you may have even thrown out important daily habits. Do you still brush your teeth every morning when you have nowhere to be? Do you still get dressed? Are you showering as regularly as before? Are you drinking enough water? Have you maintained healthy eating habits and schedule? Hopefully the answer is yes, at least to the questions that concern your health and hygiene (if you don’t always get dressed for the day I’m right there with you, so no judgement here, I’m all about that comfy life). My point in asking is that maybe more has shifted than you realize, and this shift in schedule may be causing you more stress than you think.
When our days aren’t scheduled and we find ourselves with too much free time, it is often hard to organize our days, we may be faced with either too many or not enough options, ideas, decisions to make, thoughts, worries, tasks, etc. But we can reel in the reigns a bit by creating our own structure through a trusted daily routine. When we create structure in our lives, we eliminate some of the guesswork that surrounds us everyday. When we remove this extra guesswork we eliminate some of the stress and brainpower that we exhaust on smaller decisions so that we can maintain focus and give more energy where it is needed.
Ultimately, daily routines can make you a powerhouse of focused energy and can give you the motivation and clarity to kick butt at whichever endeavor speaks loudest to your hearts desires.
Sound appealing?
Well below are a few more awesome benefits of adopting daily routines.
- Helps combat stress
- Improve quality of sleep
- Encourages and maintains healthier habits
- Helps you feel more productive and accomplished each day
- Improves focus
Building Your Routine
Now that you’re versed on, and quite possibly pumped about the benefits of daily routines, lets get started on one. Remember that “choose your own adventure” type of schedule I mentioned, well here are a few ideas to add to or get you started on a daily routine.
- Wake up with the sun
Our bodies are designed to rise and rest with the rhythm of the sun. But when I say wake up with the sun, I don’t just mean to get out of bed as it rises, I mean to get outside, spend some time in the sunlight first thing in the morning. It helps to clear away the morning grogginess and give us an energy boost as the rays signal our body to rise-and-shine.
- Lemon water
Wake up your system and flush out the toxins with a cup of hot lemon water right after you wake up. Make that cup more efficient by adding in mineral content with sea salt or pink Himalayan salt. Your body will thank you for it.
For my lemon water, I like to do 1/2 a lemon squeezed into an 8 oz cup with about 1/4-1/2 tsp of salt, but play around with your ratio, and maybe even at a touch of honey to find the best ratio for your tasting pleasure. Want to up your mineral content even more? If you don’t mind the smell or taste of sulfur (tastes and smells a bit like hard-boiled eggs) you can also try black Himalayan salt for higher mineral content.
- Meditation/Breathwork
Instead of waking up and checking your emails, texts, Instagram, Facebook, and Twitter, try keeping your phone on airplane in the mornings and meditate instead. Meditation allows you to clear the clutter of your mind so that you can focus on whats important. And the great thing about it, is there are hundreds of ways you can do it. So it fits quite nicely into the “choose your own adventure” routine. Your meditation could be focusing on the breath, following your thoughts, quieting the thoughts, focusing on the sounds around you or within you, repeating a mantra, japa meditation, transcendental meditation, qi gong, guided meditation (youtube, Calm, Headspace, gaia.com), sound bath meditation, etc. Pick which one feels best for you and start your morning off right.
- Journal
Are you someone who always has a lot on your mind? Getting it all out on paper allows you the opportunity to first, get it out of your head, but also allows you to be more aware of what is clouding your head. This can help you to compartmentalize the happenings of the mind, deciding which ones might need attention, and which ones are just taking up space that could be used for something better.
- Visualization:
Some of the most amazing athletes have a regular practice of visualization. Before games or competitions they will envision themselves there, in the heat of their craft, giving it their all, and succeeding. This type of visualization has been proven to increase performance, so why not apply it to your daily life. First thing in the morning try visualizing the day ahead. Visualize what it is that you would like to do or accomplish, and imagine how you will feel at the end of that day.- Studies & articles on visualization:
- Mantras and positive affirmations
The words we say to ourselves have a profound impact on us, more than most of us realize. When we speak things out into the universe we begin to open doors for ourselves which invite in opportunities, actions, new pathways that align with those words. We can influence our lives just by speaking into existence what we want or desire, but there is a trick to it. You have to mean and believe what you say, you have to give energy and life to your words, and you have to speak them as if it is your present reality. As when we believe things to be true, we begin to make subconscious decisions to make our words reality. We begin to attract and subconsciously seek out that which will lead us to our desired destination. So add in some positive affirmation into your morning routine.
Below are some ideas, so choose the ones that sounds best or resonate the most with you. Write them down on a post-it note, stick it to your bathroom mirror (or somewhere you’re attention is drawn to each morning). Every time you pass the note, say it out loud into the universe. But don’t just say it quietly under your breath, say it with power, with meaning, and like every ounce of your being believes what you are saying. And take it one step further, make it part of your routine to reverse any negative self talk. Whenever you catch yourself calling yourself stupid or judging your looks or actions, pause, take a deep breath, and say out loud the opposite, the positive affirmation that shows love and acceptance, rather than judgement. As you begin this practice, notice what things in your life begin to change.
Suggested positive affirmations:
- My confidence knows no limits
- My strength is greater than my struggle
- I am beautiful
- I am loved
- I am intelligent
- I am happy, healthy, and whole
- I chose hope over fear
- I believe in myself and accept myself unconditionally
- My life is abundant, money comes to me easily
- I am at peace with myself and the world around me
- I am surrounded by love
- I am creating the life of my dreams
- Everyday I grow one step closer to my dream job/house/life
- I am creative and open to new ideas
- I am in control of my thoughts, feelings, and choices
- Today is full of possibilities and potential
- I will not take other people’s negativity personally
- I am a magnet for love/money/success/opportunity
- I am worthy of financial stability
- I act with courage and confidence
- Everyday I get healthier and feel better
- I have all the tools and knowledge needed to succeed and thrive
- The older I get, the healthier I become
- Everyday I become a better version of myself
- I have all the energy I need to accomplish my goals
- I am fearless
- I grow stronger everyday
- I can do this
- I am destined for greatness
- I am worthy of love and belonging
- I have the courage to say no
- I use my failures as stepping stone
- I am powerfully attracting prosperity and abundance
- I have total control over my mind
- My anxiety does not define me
- What I am experiencing is only temporary
- I am powerful, confident, and capable of reaching all of my dreams
- Make a to-do list
It feels really good to check things off a list don’t you think? Not only do to-do lists make you feel accomplished with every check, but they also give you more focus and motivation to get things done. Try starting each morning with a list of what you would like to accomplish. If you don’t always get to it all, thats ok, but I bet you’ll get to more of it with your list, than you will without. Give it a go and see how it feels.
- Drink more water
Put reminders on your phone or put marker goals on your glass water bottle to keep you on track for drinking enough water throughout the day. Drinking water helps us to maintain mental clarity and can help prevent sluggishness. It can also help stop unnecessary snacking, just replace your nibbles with sips of refreshing water and your body and mind will thank you.
- Daily movement
You already know my stance on movement, and if you don’t, you can check out my previous newsletter Spring into Movement. But to keep it short and sweet it is crucial for your health. So add in whatever form of movement at whatever length feels best for you. Try to get in 15-30 minutes a day if you can. Below are some options for healthy daily movement.- Walking
- Running
- Hiking
- Qi Gong
- Yoga
- Pilates
- Jump rope
- Dancing
- Swimming
- Tai Chi
- Strength training
- Self Myofascial release
- Functional Range Conditioning
Ian Markow on youtube has great instruction for this form of movement. Check out his Daily Mobility Routine
- Set a sleep schedule… and stick to it
This one is pretty self explanatory, but often times easier said than done. Setting a sleep schedule means waking up at the same time as well, which for any night owls like me, may not be an easy feat. But just like anything, start small and work up to it if it doesn’t come easily. But this one alone has so many benefits, especially if you can eventually sync your rise and fall with the sun.
- Designate time for family, friends, and fun
Have you ever felt like you just don’t have time or energy for fun or to be present with your loved ones? If so, this one is a must for your daily routine! It is so important to make time for leisure and for being present with family and friends. Time goes by so quickly, and if you aren’t careful, you might miss out on precious moments, laughter, and memories. So make this a priority in your schedule. Allot time everyday for your loved ones and let them know your scheduled time so they can be available and present to. Maybe that time is around a meal where you can put away your phone and have intentional conversation at the dinner table. Outside of dinners, you could put aside 30 minutes each day to either help your kids with their homework, play a game, or call a friend or family member. Outside of your daily allotted time you could also schedule weekly or biweekly dinners, game nights, bookclubs, or other fun outings (while keeping safe and social distancing of course). Social interaction, fun, and time with loved ones is important not only for your health but for your relationships, so put it on your daily schedule to be there and present for precious moments.
Sticking To It
As you start off on your new and exciting daily routine, remember that sustainability is key. Your routine should be catered to you and your interests and be built to last and evolve, so start small and choose things that sound appealing to you. Don’t go all “gung-ho” and add in everything on the list just because someone told you its good for you, that will only lead to burnout and almost certainly won’t last more than a week or two. The purpose is longevity, so start small and only add what you feel is realistic, worthy, and sustainable for you. Try starting with one or two of the items from the list above, and then add on as your new routine becomes habit.
It is also important to stick to a schedule that you can realistically maintain everyday. We want your routine to alleviate stress, not cause you more, so create a schedule where you don’t have to rush to complete it or consider skipping it because of poor planning. For example, if you do parts of your routine in the morning, make sure you wake up each morning with ample time to complete your routine comfortably and get ready for the day ahead. If you can, set the same time each day for your tasks, your meals, and your routine to make it easier to stick to. If your schedule fluctuates, then plan ahead at the beginning of each week, use the calendar on your phone or a planner to keep those times and reminders present.
Once your routine becomes habit, don’t be afraid to plan a skip day or two every once in a while (I’m talking once or twice a month, not once or twice a week). While routines are great, taking a small break from them can give you the space you need to reevaluate what is working, what can evolve, what might be beneficial to add, and what is no longer serving you on your path. Its important for your routine to evolve as you do to stay in alignment with your current goals. Taking a break can also help you to realize how you feel with and without the routine. For me this realization is often a great motivator to keep sticking to it as I usually feel better with it.
I hope you are feeling inspired to take charge of your days and your life. As you move forward down this path, I hope that you find the peace, clarity, and motivation that a daily routine can bring.
If you are looking for more motivation or further reading on how to optimize your day, a great resource that I highly recommend is the book:
Own the Day, Own your Life by Aubrey Marcus
I listened to this audiobook and found a lot of great information and inspiration on finding success, motivation, and functional structure in my daily life.
Reminder:
Here at Harmonizing Healthcare, we are still offering online herbal consults if you are unable to make it in and are looking for additional assistance in these times. Call us for any questions or to schedule at the number below.
With gratitude,
The Harmonizing Healthcare team