Building a Daily Routine for Health

Episode Transcript

Speaker 1 (00:00):
Hey everybody, and welcome back to rebalancing your life. I
hope you all are having a great day. I just
got back from an absolutely beautiful walk outside and I
found a new walking trail which made me so happy.
And now I have an awesome place to go outside

(00:21):
of my new house where I live, and that makes
me so excited. So I have something to look forward
to because I know I need to get back out
and start my walking again for both my mental health
and my physical health. So anyway, that was a good
day for me. But today we're going to talk about

(00:42):
building a routine, a daily routine for productivity. Last time
we talked about eliminating time wasters from your day, and
so now we're going to go a little bit further
and talk about a daily routine. It's important that you
have one. It does have to be rigid. It's about

(01:03):
creating a framework that supports your goals and enhances your
well being, not somebody else's. It's about designing a structure
that allows you to navigate your day with intentionality and purpose,
rather than reacting to its demands. This framework will evolve

(01:24):
over time, adapting to your changing needs and circumstances. The
key is to start small, focus on building consistent habits,
and gradually incorporate new elements as you feel comfortable. The
foundation of a productive daily routine is in understanding your

(01:45):
own chronotype. What does this mean well your natural sleep
wake cycle. Are you a morning person brimming with energy
at dawn or a night out finding your peakformance in
the evening hours. Ignoring your natural rhythms will lead to
frustration and diminished productivity. Schedule your most demanding tasks for

(02:11):
the time when you're most alert and focused. So, if
you're a morning person, dedicate your peak hours to complex
projects requiring concentration in the morning. If you thrive in
the evenings, schedule these tasks for later in the day.
Experiment to discover what works best for you, and don't

(02:34):
be afraid to adjust your schedule as needed. So once
you've identified the optimal your optimal waking hours, structure your
day around them. Begin by establishing a consistent wake up time,
even on weekends, to regulate your circadian rhythm. My kids

(02:55):
are so guilty of not doing this and then they're
exhausted all the time. So it's interesting to see it
from a mother's perspective because I know I was the
same way when I was a teen, but it is
so vitally important to keep a sleep schedule. Engage in
a gentle activity such as stretching, meditation, or simply enjoying

(03:19):
a cup of tea in quiet contemplation before diving into
your day. This mindful start sets a positive tone for
the hours ahead. Incorporate movement into your daily routine. This
doesn't necessarily mean a strenuous workout. A brisk walk, a
yoga session, or even simply stretching your muscles can significantly

(03:42):
improve both your physical and mental well being. Physical activity
boosts and orphans, it reduces stress, and enhances focus. Schedule
your exercise during a time that suits your routine and preferences.
Consistency is key, even if it's just for fifteen to

(04:02):
twenty minutes a day. Remember, the goal is to integrate
physical activity seamlessly into your daily life, not to add
another stressful item to your to do list. Nutrition plays
a crucial role in energy levels and overall Productivitywish nourish

(04:23):
your body with wholesome, unprocessed foods that sustain energy levels
throughout the day. Avoid sugary snacks and processed foods, which
lead to energy crashes and decreased focus. Plan your meals
in advance, prepping components ahead of time to save time

(04:44):
and avoid impulsive, unhealthy food choices. Hydration is also essential.
Keep a water bottle handy and sip water regularly throughout
the day. Mindful eating savoring your meals without just helps
improve digestion and promotes a sense of well being. Integrating

(05:07):
mindful practices into your daily routine significantly enhances productivity and
reduces stress. Start your day with a few minutes of
meditation or deep breathing exercises to center yourself and reduce anxiety.
Throughout the day, incorporate short mindful breaks to clear your

(05:29):
mind and refocus your energy. Even a few minutes of
quiet contemplation can make a substantial difference in your ability
to manage stress and maintain focus. Many meditation apps are
available to guide you making these practices readily accessible. Prioritize

(05:50):
tasks using methods like the Eisenhower matrix. Urgent versus important
to effectively manage your workload. Break down large projects projects
into smaller manageable tasks. This approach prevents feeling of overwhelm
and keeps you motivated by providing a sense of accomplishment

(06:13):
as you check off each completed task. Use a planner
or to do list to keep track of your tasks
and maintain a sense of order. Regularly review your schedule
to ensure the lines with your priorities. Flexibility is key.
Be prepared to adjust your schedule as needed. Acknowledging that

(06:36):
unexpected events are inevitable. Incorporate breaks into your workday to
avoid burnout. Regular short breaks, even five to ten minutes
an hour, can actually boost productivity. Step away from your workspace, stretch, stretch,
walk around, or simply close your eyes and take a

(06:57):
few deep breaths. These short breaks help prevent mental fatigue
and maintain focus. Longer breaks, such as a lunch hour,
are essential for recharging and disconnecting from work. Use this
time for relaxation or engaging in activities you enjoy. Evening

(07:20):
routines are equally important for setting the stage for a
RESTful night's sleep. Establish a relaxing bedtime routine that signals
to your body it's time to wind down. This could
include a warm bath, reading a book, listening to calming music,
or practicing gentle yoga. Avoid screen time for at least

(07:44):
an hour before bed as the blue light emitted emitted
sorry I am tongue tied from electronic devices can interfere
with your sleep cycle. Creating a calm and peaceful environment
in your bedroom will further promote RESTful sleep. I just

(08:07):
heard a study that says that even the tiny little
light that is emitted from a smoke detector can disturb
your sleep. And I believe it. When I'm in a
really dark room and there's a tiny little light either
coming from a charger or yes, I have a smoke
detector in my room, it's just it was so bright.

(08:30):
So I've actually put duct tape over these lights and
it helps a lot. So when you go into your room,
turn off all the lights and see if there's any
light coming from somewhere. Make it really really dark in there,
so I think it helps. Remember that consistency is paramount
when building a daily routine. Don't strive for perfection. Focus

(08:53):
on making small, incremental changes that you can sustain over time.
Celebrate your successes, and don't be discouraged by setbacks. Regularly
review your routine and make adjustments as needed. Your routine
should be a tool that empowers you, not restricts you.

(09:13):
It's a dynamic system that should adapt to your evolving
needs and priorities. Consider the potential benefits of incorporating technology
to streamline your routine. Numerous apps and software programs are
available to help with tasks management, scheduling, goal setting, and

(09:34):
mindfulness practices. Explore different options to find tools that fit
your preferences and enhance your workflow. However, be mindful of
technology's potential downsides access as screen time can be detrimental
to your well being. Strive for a balance, using technology

(09:55):
to enhance your productivity and well being without allowing it
to consume your life. Incorporating elements of self care into
your daily routine is crucial for preventing burnout and fostering
long term well being. This involves attending to your emotional, mental,

(10:15):
and physical needs. This could include activities such as spending
time and nature, pursuing hobbies, connecting with loved ones, or
engaging in creative endeavors. These activities nurture your sense of
self and provide a counterbalance to all of the demands
of daily life. Self care is not selfish. It's not

(10:40):
It's an investment in your well being and a key
component of sustained productivity. Building a successful daily routine requires
self awareness and a willingness to experiment. Pay attention to
how you feel throughout the day, and adjust your schedule wwordingly.

(11:01):
What works for one person may not work for another.
The key is to create a routine that aligns with
your personal preferences, chronotype, and goals. This is a journey
of self discovery and continuous refinement. Embrace the process, celebrate

(11:21):
your progress, and enjoy the rewards of a life lived
with intention and purpose. Don't underestimate the power of small changes.
Starting with one or two new habits and gradually incorporating
others is far more sustainable than attempting to overhaul your
entire routine at once. For example, if you struggle with

(11:46):
consistent morning routines, begin by simply waking up fifteen minutes
earlier for a week. Once that feels comfortable, add another
of fifteen minutes the following week. Slowly build up to
a routine that feels manageable and fulfilling. Remember that your
daily routine is not set in stone. It's a dynamic

(12:09):
process that should evolve with your needs and goals. Be
flexible and adapt your routine as needed. Life is unpredictable.
An unexpected event with invariably that will invariably disrupt your
carefully planned schedule. Learn to embrace these interruptions and adapt

(12:32):
your routine as needed. The ability to adapt is a
crucial skill in maintaining a balanced and productive life. Finally,
remember that building a fulfilling life isn't just about productivity.
It's about integrating work, leisure, and self care in a

(12:53):
way that promotes overall well being. Your daily routine should
reflect your values and priorities and ensure that you are
actively pursuing a life that is aligned with your authentic self.
The journey towards a balanced life is a continuous process
of learning, adapting, and refining your strategies. Embrace the journey,

(13:20):
celebrate your progress, and enjoy the rewards of a life
lived intentionally and purposefully. This mindful approach to daily life
is a key component of rebalancing your life and achieving
a greater sense of harmony and peace. Thank you so
much for tuning in. And the next time, we're going

(13:42):
to talk about the importance of physical activity and we
all know it is important, but we're going to dive
into why. So take care of y'all and enjoy the
journey