By Alane Palmer, ND, CNC
Successful people have very similar daily routines.
1. Wake up before your alarm, meaning you should wake up naturally every day. Go to bed a the same time every night so that you can create a rock-star sleep habit. Avoid waking up to a blaring siren alarm. This sudden, loud noise produces the stress hormone, cortisol. It is always best to wake up gently.
2. Plan your day ahead. Know what you are going to wear and review your calendar the night before. Let your subconscious work for you solving your problems tomorrow while you sleep!
3. Stick to your nutritional plan for the week. If you have prepped your meals on Sunday, lunch is one less choice to make during the day. Fewer spontaneous choices on what you eat allow you to use your brain and willpower energy on more important things.
Pack your snacks and make it easier to reach your health goals.
4. Move! Get your body moving each day for 30 minutes. Take the dogs for a walk or bike ride with the family. Resistance training three times a week is beneficial for most. The goal is to get moving every day to increase your endorphins.
5. Stay flexible. Create a daily routine that gives you purpose, direction, and a sense of accomplishment as you start your day. The goal of the daily routine is to do things that set you up for success.
Many people who don’t have any routine suffer from:
Stress. No routine often means having the constant worry of “when will I get it all done.”
Poor sleep. Without a daily routine at work or home, you may find yourself playing catch-up with yesterday’s to-do list. If you’re always behind on what should have been done the day before, you’re likely also staying awake worrying about what didn’t.
Poor eating. Unhealthy diets (like eating lots of fast food) become the norm if there isn’t time scheduled for grocery shopping. Quick, unhealthy substitutes become the next best food option.
Poor physical condition. Working out usually requires some planning.
Ineffective use of time. Often, no routine means you simply run out of time, leaving things undone and not making the most of your time.
The reason I like having a morning routine is that not only does it instill a sense of purpose, peace, and ritual to my day, but it ensures that I’m getting certain things done every morning … namely, my goals. -Leo Babauta
Reducing stress can reduce your cortisol levels and manage your adrenals, a simple cortisol test can determine your baseline. Your cortisol should be highest in the morning and drop slightly as your day goes on. Cortisol should be lowest at nighttime to allow you to get a good night sleep.
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Medical disclaimer: Our tests cannot be used to diagnose, treat or cure any disease. All test results are to be used as educational materials and as a guide to help support your overall health and wellness. Always discuss health concerns with your medical doctor.