8 Easy Ways to “Get Back” to Routine
By Kristina Borseti
Every year, since I can remember, I get butterflies thinking of Fall. Those “back to school” vibes are set deep into my veins.
We were conditioned, year after year, that summer was over right after Labor Day, and it was back to routine. Earlier wake-ups, often pre-packaged lunches, school bells, homework, after school activities. Rinse, wash, repeat.
If you were like me, I yearned to break out of the cycle the older I became. College brought that freedom to my doorstep, and it wasn’t until many moons later I realized that, sheesh, well, I really do like routine. It gives my days more focus and purpose.
After my existential crisis during lockdown, I decided to create a more rigorous schedule waking up at 4:30 AM, spending 5-10 minutes in silence or meditating, 30 minutes in bible study or devotionals, 20 minutes journaling, and 30-45 minutes exercising before getting into the systems of the day.
“I realized I couldn’t be the same in every month of the year, so I developed some of the following skill sets and habits to help with every seasonal change and every “back to” routine.”
This routine was a gift to my emotional well being, and since then it has evolved and adapted as the seasons change. IE for summer, I no longer get up at 4:30 AM, as we head to bed a little later, but I do aim to get at least 7 hours of sleep regardless and I prefer a late morning or mid-afternoon sweat sesh. I realized I couldn’t be the same in every month of the year, so I developed some of the following skill sets and habits to help with every seasonal change and every “back to” routine.
1.) Timeblock.
Don’t be stunned but I want you to plan ahead. First, map out the things that are 100%- school, work, appointments. Then plug and play the must haves that help you with your sanity- movement, meditation, journaling, date nights. Then put in the maybes- last minute coffee dates, or Netflixin’ & chillin’. Use Google or Outlook or, well, there apps for that too. Plan, Sunsama, or Hourstack to name a couple.
2.) Establish a base routine for the AM & PM.
If we’ve learned anything from lockdown in 2020, life can quickly become listless. Therefore establishing a routine can provide some purpose and meaning. In fact, routines are scientifically proven to keep everyone copacetic. According to a study published in the US National Library of Medicine National Institutes of Health “Regularized routines can buffer the adverse impact of stress exposure on mental health”.1 Whatever you create, put a time stamp on it to define its length and give it purpose.
Examples: 2 hours before bed, put the technology away, wash your face, brush your teeth, take 10 minutes to stretch. If you have children, insert time to get them ready and down to bed.
3.) Decide but be realistic.
Decide if you’ll be an early morning riser to get it in every day or will get it done later in the day. And here is the hardest part, be honest with yourself. If you choose to rise at 4:30 AM to “Miracle Morning” your day, ask yourself if you can commit five days a week or is it more realistic to say three days.
Look back at the things you’ve begun with gusto before and reflect, correct, and plan. Set a timer for 20-30 minutes and do this for a month as best as possible, and then reevaluate.
4.) Set yourself up with support.
They say it takes a village but often we need to build that village. When you look at your days ahead, will you need support with school drop-off? Look to other parents for carpool days. Are there days you’ll need to work from home? Find a reliable nanny or co-share one with a neighbor. Do you find that you are overwhelmed with the idea of your goals? Research a good therapist. Trying to build a healthier lifestyle? Look for a coach to give you the framework and hold you accountable.
Remember when I said to be honest with yourself? Be real honest. If getting back to things means turning up the burner in an already scorching hot kitchen, then don’t try to go it alone; be honest with your spouse or significant other, family, and look for the support you will need as you put your foot on the gas.2
4.) Prioritize sleep
I can just hear the hems and haws. Especially from my mama friends who are saying “tell that to my infant who doesn’t care what time it is, which is a whole other article (and as a reminder, you are crushing it friend). However, could we try to go to bed earlier and to attempt to create a sleep routine? If it seems daunting, there are reminders of why we should make this a priority.
A lack of sleep “is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Sleep deficiency also is associated with an increased risk of injury in adults, teens, and children.”3 So, if you don’t want to listen to me listen to your body when it’s tired and listen to the scientists screaming at us to get more sleep. And if you are looking for more help in this area, I recommend swinging over to The Sleep Doctor’s site where you can take sleep quizzes, find the best mattress and more.
5.) Eat clean foods.
Whether your goal is to lose or gain weight or just maintain, be mindful of what you are putting into your body. When starting a new routine or again, launching that next big idea, you need to be living at a more efficient level. Processed food, sodas, too much caffeine, etc., keywords “too much”are gonna bring you down.
Scrolling back up to “establishing a base routine”, and planning- plan for a couple meals a week that you could turn into frozen leftovers or lunch for the next day. Plan out what you need at the store by looking at your calendar; do you see meetings, after school activities, travels? Plan what you need around that.
PS. Clean eating does not need to be chia seed puddings and Harissa cauliflower avocado bowls with organic chicken all day every day. Clean eating can be simple and fun, especially if you learn what is in season and work with that, and if your goal is nutrition or health-related, see #4.
6.) Drink the darn water.
Luckily we have access to clean drinking water. And if you don’t like water, add some fruits to it or a hydration powder once a day. Buy one of those giant 1/2 gallon jugs and shoot for just 1 cup more every week until you get closer to a goal. Water out, water in.
If you are sweating during your Peloton ride, 3-mile run or virtual workout class, drink the water and replenish with some electrolytes. Drinking 2 cups of coffee? Drink 4 cups of water. And push your water intake into the 1st 1/2 of the day so you are not waking up at 2 AM to use the bathroom.
High-performing professionals PREACH drinking water, there are a million studies on why you should drink water. But I wouldn’t be my best coaching self if I didn’t also tell you that you can also drink too much water. If you have kidney, or similar underlying conditional issues, talk to your doctor. Summation: stay hydrated, especially on your busier days.
7.) Make time for things that excite you.
As we get hard locked into the hyper focus of getting back to life, we often forget the things that light us up. Is it hanging out with your friends, reading the latest Sci-Fi Romance novel, is it knitting or refurbishing vintage furniture? Creatively unfocus and spend QT with the one you love- you.
8.) Chill out.
Potentially the opposing view of #1? I scoff. Read on. Chill as in, don’t sweat it if everything doesn’t play out it should. Be flexible. You already accomplished blocking time for the must-get-dones, but the likelihood that your life will churn out the same end as every Hallmark movie is unrealistic. So be ready to laugh it off and remember, you are right where you need to be.
Final words, daily planners, time blocking, routines, don’t let it all scare you in the need to possibly perfect it. It will eventually become second nature and organic, as it once was. Pick one thing you want to try and go with that. I believe we all want to live healthier, happier, longer lives. Setting ourselves up for that type of success comes with a little sprinkle of planning, flexibility, and a bit of prayer. You’ve got this.
Routines
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7535346/
2 https://www.mentalhealth.gov/talk/people-mental-health-problems
4 https://hbr.org/2017/05/your-brain-can-only-take-so-much-focus
Kristina Borseti has been in the wellness industry for over 10 years and dedicates her time to teaching others how to have overall positive mind and body health. She has a passion for empowering women through Pilates, in her ATBW Coaching Collective community, teaching small group classes and private clients.
She developed the And Then, Be Well (ATBW) Method to encourage women to change the trajectory of their lives with simple steps, and to self advocate on their health journey.
Kristina lives on the North Shore of Boston with her husband Nick, daughter Aria, dog Choco. When she is not coaching, teaching, or studying, you can find her traveling, designing jewelry, or reading a book.