Ready to Reset? How to Create a Balanced Routine in Just 5 Steps
Have you ever felt that despite all your efforts to stay fit, healthy, happy and fulfilled your life just always seems to fall into a continues cycle of work, sleep, eat, and repeat? Leaving you with a feeling of guilt, failure, and exhaustion? I’ve been there myself. All I wanted was to get out of this never-ending cycle, so I can experience life not just survive from one working day to another, but a perfect balance seemed to always feel out of reach.
Modern life can often feel hectic and overwhelming making it extremely difficult to juggle between responsibilities, aspirations, and wellbeing. The good news is that difficult does not mean impossible and there are simple ways you can adjust your day today to end the dreadful cycle and tackle everyday like a superstar that you are.
So, if you are ready to take back control of your life and become a happier, healthier and more successful you, here is a 5-step guide to get you started.
1.Routine
This step is the foundation of control, discipline and ultimately a better healthier and happier life. A routine is a powerful tool in building long lasting habits, assigning just a little time each day to something and sticking to it no matter what helps you to stay consistent which over time turns the action into a habit.
The predictability of a routine has a very positive and calming effect on your mind. It lowers anxiety, stress and increases your sense of accomplishment. When your day follows a pattern, many of your smaller decisions become automatic, freeing up valuable mental energy.
Consistent wake-up and bedtime hours which are the foundation of any routine not only improve sleep quality but also influence your mental sharpness, emotional well-being and overall energy levels.
A well-established routine can also promote healthier eating habits. Planning time for grocery shopping, setting a weekly meal plan and making time for lunch prep each day increases the likelihood that you will consistently opt for nutritious and balanced meals. I myself found that setting aside a few hours each weekend to plan meals for the week coming and getting all the groceries, made me more likely to stick to healthy eating because I did not want any of the foods bought to go to waste.
Similarly, having a set time to workout increases your chances of staying consistent. I’m personally not a fan of working out however having a set time for it allows me to set my mind to it and gives me a feeling of accomplishment once it’s ticked off my to do list.
-Remember it’s not about making drastic changes over night, start with setting a wake-up and bedtime hours, introduce a morning pre-work routine or a post-work routine.
-Pick your first goal or first 3 goals whatever you feel is a good starting point for you (these can be to work out regularly, eat better, improve mental health, grow knowledge) and focus on it first then build up on your routine and add further goals.
-Routine is not one size fits all, it must be unique to you, your goals, needs, preferences and lifestyle.
-Flexibility is key, don’t expect to get a perfect routine right away or get discouraged if the first routine doesn’t work for you, finding the perfect routine may take time, and adjustments, even an established routine requires some flexibility as life is unpredictable.
2.Fitness
You probably heard this a million times already that regular exercise is a must for a healthy lifestyle as it’s essential for both your physical and mental fitness. It reduces stress, boosts overall sense of well-being, improves mood, energy, sleep, reduces stress, anxiety, fatigue and plays a vital role in maintaining strong muscles and bones. It may even enhance aspects of your sexual health. It also significantly lowers your risk of developing various chronic diseases such as, heart disease, type 2 diabetes and certain cancers.
So, regular exercise sounds great in theory but in reality, most people struggle to stay consistent with it (I used to be one of those people) because of the way fitness is portrayed in society. According to vast majority of articles, books, blogs, and fitness trainers in order to stay fit or lose weight you must do a series of cardio and weightlifting workouts everyday which for many are repetitive and ultimately boring. No one likes to force themselves to daily do something they don’t enjoy (I know I don’t) this is why most people very quickly lose motivation, skip their workouts and eventually give up on them completely.
Now what if I told you that you don’t need to hate or dread staying fit? The best approach to fitness is making it a source of pleasure rather than a dreaded obligation. Don’t torture yourself with repetitive or unenjoyable workouts instead find activities that generally bring you joy. There are so many ways to stay fit that it’s near enough impossible not to find an enjoyable activity that is perfect for you and that will bring you pleasure along with all the benefits of fitness.
Here are just a few of the possible activities you could incorporate in your daily routine:
Brisk Walking (very easy to incorporate into even the busiest of schedules)
Dancing (you can attend classes or simply move to your favourite music – it can be a fun and effective way to get your heart rate up – Exploring different styles of dance can be a fun challenge)
Gardening (often underestimated but can involve significant physical exertion – heavy lifting, digging, squatting, pushing the lawnmower, even raking can build some serious arm muscle)
Swimming (offers a full-body workout while being gentle on your joints – can be exciting as well, you could try classes/ practice diving /wild swimming … bring out your inner child)
Cycling (both indoors and outdoors is a great way to build up your endurance)
Team Sports (football, basketball, baseball all great ways to stay fit whether you play in a team, with your family or even alone you can practice some keep yuppies / throw a few hoops / hit the ball and do a few home runs)
Tennis (on the court or on a table can be a great and fun workout)
Badminton (one of my personal favourites, you don’t even know when you run a minimarathon just chasing the shuttle back and forth)
Recreational Options (frisbee, walking basketball, hula hoop, swing ball are all great ways to get moving and staying fit)
Rock Climbing (again whether inside or in the great outdoors it’s a great way to combine fitness with pleasure for those who enjoy a challenge)
Hiking (scenic trails are my ultimate favourite – forests, lakes, mountains, hills… breath taking views which make you forget you are even exercising – there is also something about nature and the great outdoors that just makes you forget all your worries and truly relax)
Martial Arts (these can not only get you in shape but can also be extremely rewarding and increase your self-discipline – can be self-taught at home or in class)
Calisthenics (another one of my favourites - it definitely tests one’s willingness to stay persistent and requires serious determination but unlocking new skills is extremely exciting and rewarding.)
Jogging / Skipping (both great for cardiovascular health, endurance and mental health especially if completed outdoors with some scenery)
Skating / Skiing (skateboard, roller skates, ice skates, skis, snowboards all fun and exciting ways to get that workout in)
Gymnastics (another great way to stay fit – just a 15-minute bounce on a trampoline for example is equivalent to about 30 minutes jogging, it provides a full body workout, burns plenty of calories and lets you bring out your inner child)
Pull Ups (great and easy way to build muscles, whether in a play park, gym or at home it can be a fun way to get that strength training in – I purchased a doorway pull up bar which changed my life, because now every time I walk into my living room, I end up doing at least a few pull ups out of habit just because the bar is there ultimately working out without even realising I’m doing it most of the time)
Weightlifting / Abs (a weight or an ab workout can be enjoyable too, simply choose exercises you like, it doesn’t need to be repetitive, include 100 exercises, or be exhausting to work nor is there a perfect number of reps / sets that fits all so set your own rules / goals and enjoy it)
-Finding the perfect activity for you may take some trial, error and discovery so don’t give up if you don’t find something that suits you and your lifestyle right away.
-You don’t have to pick just one. I personally get bored very easily, so I often mix up my activities and challenge myself to new exciting things which helps me stay consistent.
-When you lack motivation, energy or time push yourself to do at least a little (say 5 / 10 minutes) because something is better than nothing.
-Remember staying fit is about having fun.
3.Nutrition
It’s no secret that we are what we eat. Your diet has a significant impact of your overall wellbeing – from energy levels and mental health to weight and illness. But eating healthy just like staying fit does not require torture and dread. You don’t need to follow any restrictive, micro portioned, bland and calorie-controlled diets which often feel like a form of punishment.
Benefits of a healthy diet come from making the right choices and consistency, but it feels impossible to stay consistent when you don’t enjoy what you eat or constantly feel hungry. This is why most people fail and ultimately give up. Enjoying your food is the key to any healthy diet as it makes it more sustainable and easier to stick to.
It's okay not to love vegetables and salads (I’m personally not a fan). What I found to be the best approach to dieting is not to overthink the calories or fill my plate with bland boiled vegetables and leaves but instead follow three simple rules.
1. Choose as much non-processed whole foods as possible - avoid premade, precooked, pre-cut and, ready to use foods or sauces. Pay attention to the list of ingredients on the label. Choose fresh herbs and spices and make your own sauces, mince and cut your own meats, make your own sausages, pasta, bread, tomato sauce etc. (These are much simpler to make then you may think – homemade pasta for example only takes about 15-30 minutes to be made from scratch). This way you know exactly what your eating, your meals will be far more nutritious, healthier without all the ‘bad’ additives and tastier.
2. Prioritise home cooking and cravings substitution – Firstly I’m not suggesting you should never again have that favourite takeaway or eat out because it’s okay to have some ‘bad’ food now and again (we only live once right). However, it’s important to aim for home cooking most of the time as this ensures more nutritious, healthy and balanced meals without unnecessary additives. Again, this does not mean you have to hold yourself back from your favourites or your cravings. You may be surprised how easy it is to substitute the ‘bad’ (high calorie, high fat, high additive, high sugar and, high salt meals and snacks) with the ‘good’ (balanced, nutritious, healthy meals and snacks). All you need is to simply experiment with recipes, seasonings and non-processed ingredients and master copycat meals to those you love – Chinese dishes, burgers, fish and chips, curries, Italian dishes, even crisps, ice cream and desserts are all very easy to make from scratch and with a little experimentation I bet you can get the flavours you desire and make meals close to or even better than your favourites.
3. Finally, portion size control and avoiding overeating is crucial in a healthy diet. You can still enjoy your food and don’t have to starve yourself but stay in charge of how much you eat and learn to say stop when you reach a point where your satisfied but not overly full. Choosing smaller plates and bowls can help manage your portions effectively, also sticking to suggested portion sizes on labels (where available) is also a great way of staying in control. Stopping eating before you get too full can help build self-discipline while at the same time preventing you from feeling bloated, tired and icky after your meal.
-Remember it’s all about small steps you don’t need to cut out all processed food all at once or start making everything from scratch right away.
-Choose meals you generally enjoy so you can look forward to them each day. If you love takeaways or ‘bad’ foods cook up a good fakeaway, there is nothing better than mastering your favourite takeaway at home so you can enjoy the guilty pleasure without the guilt.
-When making copycat recipes of your favourite ‘bad’ foods and takeaways remember to use non-processed whole foods, fresh seasonings and limit the use of unhealthy ingredients. (for example, avoid deep frying and opt for an air frying instead)
-Decreasing portion sizes and stopping yourself from overeating can sometimes be challenging and feel a little daunting but just remember it’s only a temporary discomfort; your body will adjust quicker than you might think.
4.Mindfulness
You might think I am about to give you a speech on the importance of meditation and breathing exercises but it’s nothing like that. (Personally, I find breathing exercises more irritating than calming…is it just me?)
I found that in order to stay happy, healthy and in control there has to be some space for you and your mind to regenerate. Mindfulness is all about being fully present in a moment, to fully experience whatever it is you doing. The activity itself can be unique to you, it’s about what you can fully emerge into and experience without distraction or judgement. I love to emerge into my hobbies and self-care. I feel that there is just something about being fully present when gardening, painting, writing or simply going for a bath that allows me to let go of all my stress, clear my mind and boost my mood.
The various smells of nature, the feel of plant life and soil, the clear blue sky and birds all around or the relaxing flow of water filling up a nice warm steamy bath are just what I need to reset and relax. Regardless of what you find peaceful and relaxing, the key is to fully emerge into the activity, use all of your senses and embrace the moment.
Mindfulness is a powerful tool which can not only reduce stress and anxiety, boost your mood and improve your mental stability but also sharpen your concentration, improve your self-awareness and, sleep quality.
-Remember it’s about you, choose an activity you enjoy and set aside time to be fully present without distractions.
-You can have numerous ways of practicing mindfulness; there is no need to stick to just one activity.
5.Engage your mind and body
The final piece to a healthy and happy lifestyle are hobbies. Well picked hobbies can help you unwind, lower your cortisol levels, provide ways to connect with people who share your interests and contribute to your personal growth. Some hobbies can even turn into income or lead to new and exciting opportunities.
There are four key areas of engagement you should consider when choosing your hobbies. These may overlap or you can choose to have a separate hobby for each.
1.Creative
Painting, drawing, writing, playing a musical instrument, crafting, baking or cooking can significantly reduce stress, boost your mood, increase your creativity, improve your focus and provide a profound sense of accomplishment.
2.Physical
Sports, dancing, or hiking not only improve your fitness but also reduce stress, boost your mood and enhance your brain function.
3.Mental
Solving puzzles, reading, learning a language, or playing a musical instrument is great for keeping your mind sharp, improve cognitive function and boost your self-esteem.
4.Social
Joining clubs, team sports, volunteering, or other group activities are fantastic for meeting like-minded people, reducing feelings of loneliness, and improving your overall relationships.
-Remember not all hobbies need to be big and time consuming, simply completing some sudoku before bed can contribute to your mental engagement.
-Hobbies can overlap; dancing can contribute to your physical, social and even creative engagement. (For example, if you are creating a choreography with a group of friends.)
-Don’t overthink it make it fun and enjoyable that’s the key.
In conclusion the journey to take back control of your life and become a happier, healthier and more successful you, is fundamentally based on your own self-discipline as well as a sustainable and enjoyable routine. It’s a journey that can be challenging and does require some patience, and willingness to adapt but it’s worth it in the long run. I hope you have found this guide helpful and motivating, best of luck on your journey.
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