how to find routines that work (face the music #2)
you really don't have to be doing ALL of that.
In an effort to get my life together this summer, I have begun setting ground rules with my daily habits. I retain a few goals I want to achieve every day– simple things to make me feel the best I can and enjoy my life to the fullest. They are habits that I have slowly but surely implemented over a year and a half of trial and error with particular habits and how they worked within my lifestyle. There were also many times when I had to sacrifice these habits to meet specific goals within my daily life that I wasn't expecting. Throughout putting together a routine, I've welcomed a lot of advice, whether directly from family and friends or, far more often, indirectly from the throes of Instagram, YouTube, and Twitter. "Don't do this!" the people would say, "this will destroy your day-to-day life. Do this instead!". There is always a new "trend" about what to incorporate into your daily routine, which constantly changes depending on who you are talking to.
Nowadays, these conversations are widespread in any type of wellness space, and they only create complications in finding the best ways to be healthy. There constantly appears to be something new that is causing your skin to break out, your health to be poor, your sleep to fail you, or anything else. Numerous times, the fear mentality instilled in us through eye-catching titles on social media platforms or catch-all phrases said to us makes a good routine impossible to manage in any circumstance. There's simply so much to take into account and not enough time. These ploys also work exceptionally well to prey on an already anxious generation emerging in Generation Z, who are more prone to noticing these statements online. As a person with OCD, it took a lot of time to hold comfort in the fact that I wasn't going to achieve my routine goals every day of my life. There are unplanned moments in everyone's lives, whether they vocalize it or not.
I want to provide well-meaning guidance from a fellow anxious individual who does not have the time to do any multi-day health challenges (looking at you 75-hard) or exceptionally detailed morning/evening routines. Allow me to walk you through the development of my routines and habits and the advice I would provide to those in my shoes looking to implement their own routines.
Before I begin, I want to remind everyone that my advice will only apply in some situations. I am approaching this topic from the perspective of a middle-class individual who has most of her expenses covered by family and who works a part-time job with flexible hours. Please consider all of this when deciding what works best for you. Ultimately, a good routine does not equate to any type of consumerism, and something that works for you will always be the most efficient.
For a morning routine…
Get your body started with some water.
The best way to start everything in the morning is to drink water before eating anything if time permits. I try to have about 4-6 oz of ice water before I turn to coffee or food since it usually wakes my digestive system and makes me hungry and equipped to eat. And, despite what you may have been told, adding additional flavoring (lemon, cucumber, strawberry) will not change the water's nutritional or compound makeup. Add flavors if you'd like, but stick to a tiny glass of plain water first.
Have some type of skincare routine.
I have minimal time for a multi-step skincare routine in the morning, so mine is extremely simple and easy to keep repeating. First, I splash my face with cold water and pat it dry. Then, I use moisturizer and sunscreen and massage my face. That's all I do, and it usually falls under about 3 minutes of effort. I recommend this if you need help to keep up with a skincare routine. Trust me, you do not NEED to use multiple products first thing when you wake up. Anything helps.
Get sunlight into your space.
The best way to achieve this goal is to open your bedroom windows when you wake up and stand near a window. I tend to sit on the porch and drink my coffee when I have the morning off, which has become a favorite habit of mine. However, you do not need to step outside to get the benefits of sunlight. Any light invitation into your space lets you feel that your body is switching into "daytime mode." It's an excellent way to wake up your body and help improve the balance of your circadian rhythm!
Make your bed.
This task became much easier for me when I switched from a queen-sized bed to a twin-sized bed. If you have the time, try to reorganize your sleeping space daily. Often, I put the blankets back into order rather than completely strip the bed, and then I put my pillows back into place. I also have a collection of stuffed animals that I organize on the far corner of my bed for the daytime, but this is an optional side task.
Get a little bit of movement in.
Stretch your arms when waiting for coffee or breakfast. Roll your shoulders before sitting down to watch TV. It is outstanding if you have the energy and ability to do a stretching routine. But movement can also just be pacing around your kitchen. Whatever gets your blood flowing is what will be most beneficial. Additionally, start with baby steps, ALWAYS! If you want to work up to a whole stretch routine, start with a couple stretches and make it a habit. Then, begin to add more and make that a habit. Refrain from forcing yourself to make many changes immediately, as it will be unsustainable.
For routine tasks throughout the day…
Any type of movement.
Plan on cleaning the house? That's a form of movement. Taking the dog for a walk? Movement. Running errands that require toting around a store? Movement! It does not have to be a structured exercise routine to count as movement, and it's best to implement daily movement that works best for you.
Since I don't have a job that requires me to move around a lot, I structure movement into my daily routine. This comes in the form of walks, gym sessions, and occasional dance and cleaning sessions! Move whenever you can.
Water.
This factor is so significant to your health (which I ignored for so long)! Throughout my journey of constructing daily habits, I realized you don't jump from drinking 0.5L of water to 2L overnight. You must build up your water intake to make it more comfortable for you, your routine, and your stomach. If you can invest in one, get a reusable water bottle with 700-1000ml (0.7-1L). That way, you only need to drink about 2-3 to reach your daily water limit! However, plastic water bottles work perfectly well if required– they still hold 500ml, contributing to your daily water intake.
Quality time with people who matter
Friends, family, people in your social circle, or even pets: anyone who makes a difference in your life, put in the time to see them. As I'm writing this, I'm sitting in my living room with my sister, who is doing some shopping on her computer. Sometimes, people value quality time spent together, but other times, people just value time spent near you. I always put time aside to be with my family for an hour daily. Even if I'm not talking to them, just being with them lets us continue to bond and pursue quality time. This can also come in the form of phone calls, FaceTime, or other communication you might have with those in your life.
For the nighttime…
Get a reasonable amount of sleep for your schedule.
You know your sleep best. What level of sleep do you function best at? And no, this doesn't include what you "can function." While many "can function" with five to six hours of sleep, that doesn't mean you will achieve the best quality or level of sleep. What will let you wake up the following day with energy? Use this number as a guide to managing your nighttime routine.
Remember your vitamins!
If you take vitamins at night, remembering to take them is an easy way to add value to your nightly routine without doing something out of the ordinary. It's easy to forget these details of our day, but they are there for a reason. Vitamins like magnesium can help you form a more comfortable circadian rhythm if you struggle with sleeping. However, always check in with a trusted medical provider about the vitamins you need to take.
Adjust your lighting.
Close the windows, use indirect lighting, and avoid screens or "warm lighting" to adjust your eyes away from blue light. I usually do something on a screen before bedtime (despite all the warnings against it), but I end up switching to "night shift" on my cell phone. This changes the phone's colors to something more accessible to the eyes and naturally makes me more tired.
Add something to look forward to!
30 minutes before bed, I opt for a cup of peppermint tea, as it gives me a nice little kick of relaxation before ending my day. This can be anything for you, as long as it won't keep you awake. Opt away from caffeinated drinks or snacks and stick to something that you know will settle your stomach and let you sleep well. Warm milk before bed, a light serving of fruits and nuts, or another herbal tea of your choice could be an excellent way to signal to yourself that you want to start winding down.
The guide I provide above is not meant to be a knowledgeable text about health but rather a stepping stone toward getting you closer to a routine you enjoy. Do not let people sit on their devices and tell you that you must follow a particular set of rules to achieve a feeling of "wellness." No matter how small, any steps are still steps; you are still moving forward in the right direction, and it will prime you for whatever the future has to follow.