My Health

My Health30 daily routines of healthy, productive people that are easy to adopt

By Laura Berlinsky-Schine | www.theladders.com

This week: Morning routines Next week: Daytime routines

Small changes can have a big impact. That’s certainly true of routines. While some people believe that developing a concrete schedule is too difficult, even implementing minor alterations to your daily life can have enormous, positive consequences.

This is particularly true during times of great uncertainty, such as the pandemic. When our lives were upended by COVID-19 more than a year ago, many of us felt a loss of control. But a routine can help establish normalcy in the face of an unpredictable world, giving us more structure.

According to Rachel Goodman, a psychologist and clinical assistant professor at the NYU School of Medicine, “If people don’t have structure and are sitting around with less to focus on, then they also probably will find themselves thinking about the stressful situation more, which can also lead to additional stress and anxiety.”

What’s the answer? Routines.

Northwestern Medicine finds that routines positively impact our mental health, leading to less stress, better sleep, increased productivity, improved eating habits and more focus, among other benefits. Moreover, routines can even be enjoyable — dare we say fun? You don’t need to bend over backward to make your life better. Here are the first ten of 30 routines that are easy to implement and stick to — every day.

Not all of these will be your cup of tea. But even adopting just

a handful of them will have a positive effect on your life.

Morning Routines

1. Wake up at the same time every day.

On weekends, so many of us love to sleep in. But waking up at the same time every day is a critical routine to follow for good sleep hygiene. Ever wondered why it’s so difficult to get out of bed on Mondays? Part of the reason could be because you’ve thrown off your routine for two consecutive days and are having trouble resuming normalcy.

2. Make your bed.

Ugh, you may be thinking. Why is this so important? According to Navy Seal Admiral William H. McCraven, it will give you a small sense of accomplishment to kick off your day. No, you haven’t conquered your potentially massive to-do list, but you’ve done one crucial thing. And as an added bonus, you’ll be able to get into a nicely made bed at the end of a long day, which is just, plain satisfying.

3. Exercise.

Exercise has numerous benefits, impacting not only your physique but also your mental health and physical health. Plus, it can give you a boost in energy and lead to better sleep. You don’t have to run a marathon every day, either — even just 30 minutes of walking can offer significant rewards. While this doesn’t have to take place in the morning, it’s another great way to start the day that will give you a sense of accomplishment. I can attest to this: I always kick off my day with a morning run with my dog, and it definitely helps me tackle the rest of the day.

4. Meditate.

Here’s one many highly successful people, including Oprah Winfrey, swear by. Like exercise, regular meditation has plenty of benefits in numerous aspects of your life, including stress reduction.

5. Take a shower.

This is a super easy routine you may already have in your life. And on the occasional days you skip your regular shower, you probably notice a difference. Aside from cleanliness factors, you could experience a dip in your mood. That’s because bathing is connected to better mental health, according to research. For your regular health and hygiene, it’s not necessarily critical to shower daily. And if you’re trying to help the environment, it’s understandable if you want to skip it from time to time. But you can keep your showers short, and you should remember the psychological benefits.

6. Eat breakfast.

Breakfast is the most important meal of the day. You’ve probably heard it before, and it’s true: eating breakfast starts your metabolism, boosts your energy and improves your overall health. But it’s important to eat the right breakfast, too. Starting your day with a chocolate bar will have negative effects on your health. Instead, try a blend of protein, fiber and vitamin-rich foods — eggs, yogurt, nuts, fruit and low-sugar cereal are some good bets.

7. Drink a glass of water.

Do you feel dehydrated in the morning? That’s pretty typical. Our bodies dry out overnight, and drinking a glass of water will replenish your fluids. For an added boost, squeeze some

lemon or drop a slice in your glass. This will offer additional benefits, such as aiding your digestion.

8. Take vitamins.

Many people don’t get the vitamins they need from the food they eat during the day. Support your diet by incorporating vitamins into your daily routine. For some, a multivitamin will be enough. Others need additional supplements, such as iron if they’re iron anemic or vitamin D. When in doubt, talk to your physician about what you might need to stay healthy.

9. Read the news.

Sure, not all news will lift your spirits. But it’s a good idea to be informed. You don’t want to be the person at work who has no idea what everyone else is talking about.

Of course, you don’t have to check the news all day. That’s not a good idea — it’s an obsession. Try to stick to once in the morning and maybe once at night.

10. Review your to-do list for the day.

Before you officially start the workday, review your to-do list to give you a sense of what you have on your plate. This can help you stay organized and allow you to manage your time. Personally, I love the satisfaction of being able to cross off items throughout the day (or rather, delete them as I go).