Do you set your daily habits around your work schedule?
You wake up, look at your phone, drink your coffee and then get ready for work. You’re already stressed before you even leave the house!
At work you multi-task while you eat lunch and then feel like you need a sugar or caffeine fix in the late afternoon to make it to the end of the day.
Once you’re home, you feel so exhausted that you end up wanting to decompress by watching TV or videos on your phone. You feel tired, but you have a hard time going to bed at a reasonable time so you end up staying up too late and not being able to sleep well.
No wonder you feel low energy, heavy, exhausted and stressed.
It doesn’t have to be this way. You can feel energized, light, manage stress, and enjoy an overall sense of wellbeing.
The secret to feeling good lies with your daily schedule.
Stop trying to outsmart nature. Instead, align your schedule with the natural light/dark cycle and your circadian rhythm.
Here’s Where to Start:
Morning Routine
- Wake up at 6 a.m.
- Scrape your tongue back to front 7X using a tongue scraper
- Brush your teeth
- Drink a cup of warm lemon water
- Do a mindful practice: yoga, meditation, journaling, a walk
Meal Routine
- Breakfast no later than 9 a.m.
- Lunch between noon – 2 p.m. Make it your biggest meal and if at all possible, eat away from your desk.
- Dinner no later than 7 p.m.
- Fast at least 3 hours between meals and 12 hours between dinner and breakfast.
Exercise Routine
- The best time to exercise is in the morning as part of your mindful practice.
- The next best time is in the afternoon when you usually feel that crash coming on.
- The worst time to exercise is in the evening, especially if you tend to have a difficult time fall asleep. Exercise can rev you up too much before bed.
Bedtime Routine
- Dim your lights in the evening.
- Shutdown all screens at 9 p.m.
- Commit to a practice that is relaxing. This could include reading, a gentle night walk, listening to mellow music, journaling, yoga, meditation.
- Lights out at 10 p.m.
If exploring all 4 routines is too much for now, then pick 1 and start making small changes. Even better, pick one of the routines and then pick 1 habit from that routine to implement.
Big change comes from small, consistent actions over time.
If you’re ready to transform the daily habits that may be killing you into practices that support your highest and best health, email me about one-on-one mind, body and adventure coaching.Together we’ll get your schedule set up to help you thrive in all areas of your life.
Curious about your unique constitution? Click here to take my Dosha quiz.
