Let's Talk About The Importance Of Routine
Let’s Talk about the importance of Routine….
Maintaining some kind of routine at this time is key for maintaining structure in our lives and keeping us on track to success. At a time of uncertainty, this can give you a sense of control over your day, as well as increasing your productivity, and ensuring you are doing the things that bring you closer to your goals rather than just letting the day pass you by.
Working from home?
For those of you who are working from home, maintaining routine is a little easier if you are still getting up and working regular hours. You can factor in everything else around that and look to the below to optimise your routine.
Unable to work from home?
For those of you who are unable to work at this time, it could be useful to plan ahead for the next few weeks and make a list of things you can use this time to get done. Perhaps that could include catching up on admin work, clearing out cupboards/rooms in the house, or dedicating more time to a hobby.
Whatever your routine looks like, the three most important components to include are:
Sleep/rest
Exercise
Regular meal pattern (full of healthy, balanced meals!)
These are three necessities for humans during any time of stress.
Sleep is king (as it always is)
Aim for 8-9 hours of high-quality sleep per night.
To ensure the best quality, avoid screens/blue-light emitting devices for at least 1 hour before bed. Poor or insufficient sleep can lead to decreased immunity, as well as decreased ability to manage emotions - meaning it is easier to feel overwhelmed by all that is going on.
How well we have slept also dictates our food choices throughout the day. If we have slept poorly, we are more likely to reach for foods that are high in sugar, fat or caffeine to give us a boost throughout the day.
Exercise regularly
Regular exercise in any form is going to be beneficial for both physical and mental health.
As well as completing the amazing home workouts put together by the ONI coaches (which you can find here), try to get outside during the day, even just for a short walk. Getting outside early in the morning is particularly beneficial because the natural morning light helps to keep our circadian rhythm (our natural body clock) in check – meaning better sleep at night! It also gives us a chance to get some much-needed Vitamin D from the sunshine.
maintain a regular meal pattern
Breakfast, lunch and dinner (plus snacks if you need them).
This again will help to maintain your circadian rhythm, as well as keep your blood sugar levels stable throughout the day – meaning your brain and body will be fuelled for work and exercise. It can be easy to fall into the habit of skipping meals and mindlessly grazing all day when we are in the house (the fridge is RIGHT THERE).
Try not to let this happen as it will usually lead to overeating and decreased food satisfaction. Not eating enough in the earlier part of the day can also lead to overeating at night, which can not only inhibit you from reaching your goals, but also reduce your sleep quality (THEY’RE ALL CONNECTED!).
You might feel you need a little less or a little more food at this time, depending on what your new routine looks like. Try to listen to your body’s natural hunger and fullness cues and give it what it wants.
Look after your mental health
Most importantly, we need to be actively looking after our mental health at this time.
As well as sleeping well, eating well, and exercising well, here are a list of things you can do:
Do something you enjoy every single day – we have more time now than ever.
Practice gratitude.
Meditate (plenty of free guided meditation online!)
Maintain social connections with friends, family and colleagues via the internet or phone.
Limit exposure to media and social media (particularly if you notice you feel bad/anxious after looking at these).
Focus on what you CAN control (washing hands, social distancing, daily routine).
Finally, if you do find yourself feeling overwhelmed and overeating or needing a duvet day, that’s okay too. These are stressful times and there’s no need to beat ourselves up.
Author: Emma Conlon, ONI Nutrition Coach
ONI Personal Training | Massage Therapy | Nutrition Coaching