Getting back into routine: where to start!

Getting back into routine can be hard and difficult. Maybe you have been travelling and you let yourself free. Or perhaps life got a little bit busy and your discipline let you down. But not for long anymore! With this post we help you setting up your routine and give you tips on what to implement and how to get started again.

Getting back in routine

The goal of getting back into routine is to feel good again. How do we do this? The answer is: by building and stacking habits.

Having a routine is the foundation for a good successful, productive and fulfilling life. This results in optimising your health, relationships and productivity.

The Four Pillars of Health

Choose habits and goals that align with your interests based on the four pillars of health. These can be your guidelines for setting up new goals and routines.

The four pillars of health are:

1. Nutrition
2. Exercise
3. Sleep
4. Relaxation

Nutrition

The key to feeling good lays with nutrition. Not enough people realise how important proper ingredients can totally change the way how you feel. Getting back into routine is tied with feeling good because not having a routine will probably leave you feeling sluggish. To get you more energised get back to the basics:

• Focus on whole foods: one ingredient, most preferably organic, that is the key to amazing tasting meals. The more pure and organic your ingredients are the better you will feel. These whole foods are the building blocks for an overall better health because they give more energy, won’t make your blood sugar spike and keep you productive.
• Eat enough protein: protein will give you a long satisfied feeling, therefore you won’t have cravings. Besides that protein is also needing for a good functioning metabolism. As third you need to eat lots of protein to see fast and amazing results in the gym/with exercise. So start adding protein to all your meals.
• Stay hydrated: water is needed for multiple processes in your body. Besides drinking water keeps your mind clearer and it can give you beautiful skin.

If you wish to get coaching on nutrition do not hesitate to contact us!

Send you inquiries to: uplevelhumans@gmail.com .

Exercise

Exercise and movement will always leave you feel good. It can be as simple as a 20-minute walk. Nobody has ever gone for a walk and then came back feeling worse. Put on your shoes and go outside. Being outside also has plenty of benefits including: increased productivity, clearer mind, higher energy levels and better regulation of emotions.

Focus points when getting back into an exercise routine:

• Plan a daily walk: this is good for taking breaks, being outside and enhancing your productivity.
• Frequent movement: spread your movement over the whole day rather than choosing one time. This will make you more energised and also boosts both your metabolism and lymphatic system.
• Different types of movement: having a variety of exercise is good for the different benefits of each movement but it also makes it more fun. Go for walks, include sprinting, do yoga, or lift weights!

Nice looking and high quality sport clothes makes exercise and movement more exciting. If you struggle with motivation then I highly recommend getting new gym clothing! My favourites are the vital seamless leggings from Gymshark and the ruched trainings sports bra from Gymshark.

Sleep

Sleep is an extremely important factor that is tied with how good you feel. Feeling out of routine, slow or down, then start by regulating your sleep schedule.
Focus points when getting back in a normal sleep routine:

• Set up a sleep schedule: go at a specific time to bed and also wake up at a certain time daily. This resets your circadian rhythm and this results in optimising your body regulation.
• Create a night routine: your night routine sets you up for good sleep AND a successful morning. Wind down at night by dining the lights, drinking tea, gentle movement and limit screens.
• Optimise your sleep: make sure you sleep in a dark, calm and cool room.

Relaxation

Relaxation is needed for you to get back into routine. Besides work or school, getting enough movement and building new habits, relaxation is necessary to function optimal. The good thing is you can relax in many different ways and it differs for every person how they can relax.

Focus points of relaxation by getting back into routine:

• Spend time with loved ones: focus on the meaningful relationships you have. Spend time by doing fun activities or just having great conversations. Both are good for the heart and for the soul.
• Journal: journal can result in relaxation and there are many different ways to journal. In this article I talk about how journaling will uplevel your life.

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  PILATES FOR BEGINNERS AT HOME
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  MIND WELLNESS WEDNESDAY WISHLIST
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  HEALTHY DATE FILLED COOKIES
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  CELERIAC FRIES
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  Wellness Wednesday Wishlist
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  Healing Chicken Soup

Getting back into routine mindset

After getting back into routine it is important to have the right mindset. It is easy to lose the momentum of your motivation and for this reason you have to adapt a positive mindset. First thing to remember is that it is not realistic to have perfect day every day. Secondly practice positive self talk . Lastly but still very important: if you slip up a bit do not let yourself fully go. By this I mean just because you ate 3 cookies that does not mean you have to consume the whole package. Even tough you could not workout for 2 days and today you do not have as much time, you can still manage to get a 10-minute walk in. It is all about what your priorities are and with which mindset you look at things!

Abandon the all or nothing mindset and embrace doing something every day!

Tips for getting back into routine

We share with you quick tips that can help you feeling energised and organised.

• Clean your space: your space is a reflection of how your mind is; whenever your space is unorganised your mind will also be unorganised and you can be less productive. Starting fresh boosts your productivity!
• The rule of 3: make a list of the 3 most important things to do, you can do this in general or make separate work and personal list. Before anything else complete these tasks, then you can expand your list and do extra things. This way you will feel accomplished without getting overwhelmed by a mega to-do list.
• Ditch distractions: put your phone away and just focus purely on yourself. It’s easy to allow your mind to be absent, only thinking about other things but you have to hold yourself accountable if you really want to get back into routine. Ditch the distractions and do things that make you feel good!

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