Daily routine
Good daily routines: How they make us better mentally and physically
How can you sustainably improve your mental and physical well-being in today’s dynamic and demanding world by incorporating the most effective daily practices?
Introduction
In our hectic world, where we are constantly surrounded by distractions and obligations, it is important to find time for ourselves and integrate healthy habits into our daily lives. Daily routines can help us grow both mentally and physically. By consciously taking time for ourselves and incorporating these routines into our daily routine, we can improve our health and well-being. In this post, we will cover four main topics that will help us develop a good daily routine and significantly improve our wellbeing.
Getting up early and morning routine
The early bird catches the worm, they say. And indeed, getting up early can have a positive impact on our day. By getting up early, we have more time to ourselves to gather our thoughts and prepare for the day. A morning routine can consist of various activities, such as meditation, yoga or reading an inspiring book. These activities help us to calm our minds and focus on the essentials. I have to admit that getting up early was a big challenge for me, at least in the beginning, and I am definitely not a morning person. To overcome this problem, however, it also helped me to make use of certain tools that make various aspects of my behavior comprehensible. I specifically focused on journaling in the morning and writing a diary. I realized that getting up early actually made me feel better and perform better. Yoga, which strengthens me both physically and mentally, was also a key success factor. Finally, I always make a plan in the morning of what I want to achieve during the day. Studies show that it usually takes 21 days to create effective habits. I can only confirm these studies from my own experience. In the beginning, it is not easy to motivate yourself to establish certain routines, but over time it becomes automatic, which has at least changed my life. Special apps can help to develop effective routines, especially in the first few days.
Healthy eating and regular meals
A balanced diet is crucial for our physical and mental health. By consciously taking time to prepare healthy meals and eat regularly, we give our bodies the energy they need to get through the day. Eating a balanced diet rich in fruits, vegetables, whole grains and lean protein can help us feel and perform better. I myself am a person who doesn’t feel hungry and for whom eating used to be rather annoying, at least in the past. I often had a very unhealthy diet and ate a lot of fast food and sweets because I didn’t want to waste a lot of time on what I saw as pointless food preparation. However, the bill was presented to me over time. As a result, I had really serious skin problems and felt relatively tired most of the time. I knew I had to change something and got professional help from a nutrition coach. He helped me to develop a new awareness of food and to appreciate it. I now pay a lot of attention to a balanced diet that includes all macronutrients. I also use specific apps to help me track my diet. I take enough time to eat and try to avoid other distracting activities such as watching TV. I pay particular attention to eating at very specific times in order to develop healthy habits in this area too.
Exercise and physical activity
Regular exercise is not only good for our bodies, but also for our minds. Physical activity releases endorphins that make us happier and more energetic. It is important to find an activity that is fun and that we can perform regularly. This could be jogging, swimming, dancing or yoga, for example. Through regular exercise, we can reduce stress, improve our mood and increase our physical fitness. Especially at the beginning of my entrepreneurial and academic career, I had the belief that sport was a pointless waste of time and that I would be better off investing my time in achieving my goals. However, I didn’t realize that sport plays a really important role in not only being physically fit, but also ultimately feeling much better mentally. As already mentioned, yoga became a cornerstone for me. However, I am also very lucky to have a very meticulous personal trainer who has helped and continues to help me with my physical change process. I train 3-4 times a week in the gym and also try to do cardio training twice a week in the form of jogging and swimming. I am always supported by numerous apps and a smartwatch that track my physical development and make my physical changes visible. A successful body change is not a sprint, but rather a marathon that takes time and where you often can’t see the results right from the start. In this case, tracking with apps nevertheless makes it possible to identify changes and thus keep motivation high.
Sufficient sleep and relaxation
Sleep is essential for our health and well-being. A good night’s sleep allows our body to regenerate and recharge its batteries. It is important to have a regular sleep rhythm and to get enough hours of sleep. In addition to getting enough sleep, it is also important to plan time for relaxation and recovery. This can be done through meditation, reading or a warm bath, for example. By consciously taking time to relax, we can calm our minds and reduce stress. As a nocturnal person, I often used to stay awake until 3 or 4 in the morning. It was often because I simply wanted to enjoy my free time for longer or simply hadn’t finished my daily work yet. Over time, however, I realized that an earlier and longer sleep could be useful for me. So I tried to fall asleep by midnight at the latest. However, I realized that I actually had problems falling asleep at such an early time for me, as I was still very agitated at that hour. As a result, I also resorted to getting into the habit of evening routines and relaxing before going to bed. In addition to journaling, yoga and meditation in the evening are an important part of this. At the beginning of my transition, I also used natural sleep aids to help me get into the habit of going to sleep earlier. As a very analytical person, I tracked my sleep again using a smartwatch and actually noticed that not only my sleep duration improved significantly, as did the quality of my sleep. This change was certainly a key factor for me in achieving both professional and personal success.
Conclusion
A good daily routine can have a huge impact on our mental and physical wellbeing. By taking time for ourselves and integrating healthy habits into our daily lives, we can improve our health and feel better. The four main themes of this post – getting up early and morning routines, healthy eating and regular meals, exercise and physical activity, and getting enough sleep and relaxation – provide an important starting point for developing a good daily routine. It is up to us to integrate these routines into our daily lives and feel the positive effects.
