Create a Daily Routine To Optimize Your Mind, Body & Soul
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
It is our choices, thoughts and habits that define who we are. Excellence is never an accident, It isn’t an act either. Excellence is doing things again and again by forming a habit. This is how we maintain, and improve, our health and our well-being.
At my gym a staff member had written an inspiration message at the front desk, “It’s motivation that gets us started, and habits that keep us going.” She has it a bit confused though. We are often not motivated to start. When I fell out of habit of going to the gym during pandemic shut downs, I dreaded going back as I knew I would feel out-of-shape and sore afterwards. It is my commitment to myself that got me back there and back into the habit of going. Then when I felt the positive benefits - more energy, stronger, etc. - I was motivated to keep going.
Over time our motivation will wane. “I don’t feel like going to the gym today”, for example. Anyone else every say that? However, it is my commitment to my well-being and the routine I have established that gets me there. A good habit is as hard to break as a bad one. When a habit is created it becomes almost effortless.
Why create a routine?
For many years I had limited structure and routine to my days. I liked my freedom. I’d often barely make it to work on time and definitely not be grounded, centered and prepared for my day. I would do my yoga or go to the gym, but often drop it if my day got busy. Meditating infrequently. You get the drift. I was not doing the things I need to do feel and function at my best, and let me tell you…I was paying the price!
Ultimately, what I discovered is that having no routine is more draining physically, emotionally, and mentally, then less freedom. In fact, I found out that I had more freedom - to do the things I valued - when I established a routine and good habits.
Establishing a positive daily routine is both a self-investment and a way to do your best for the rest of the world. Following a daily routine can help you establish priorities, limit procrastination, keep track of goals, and even make you healthier. It lowers your reliance on willpower and motivation. This is what will carry you on the days when you feel like you don’t have the strength to carry yourself.
How To Create A routine
Something important to remember is that what works for someone else might not work for you. As a starting point with my clients, I work with them to get really clear on their values. This is what informs choices in activities.
So for example, if a client’s top value is health, then activities to optimize this will be our starting point. From there, say the client choses more physical exercise. We will discuss what activities they may have been successful with in the past, what they think might beneficial, and optimally, what they would look forward to. Then we look at where to plug that activity in their schedule. It is easiest in creating a new habit, to look for consistency - so for example taking a daily morning walk. But the reality is, that not all habits are something that fit to do on the daily. For example, I do weight training on Tuesdays and Thursdays.
When starting out, don’t get crazy and try to do all the things. Rome wasn’t built in a day, as they say. I recommend to my clients to start with 3 non-negotiables. And even then it might make sense to start with one habit and get consistent, then add in another and another. A current client, is starting out to improve her morning routine. This is what it is looking like - she is prepping her breakfasts on Sunday (so that will be a once a week habit); instead of doom scrolling first thing after waking up, she will read a book for 15 minutes (daily habit); and she will follow that with stretching, starting with 5 minutes and building from there (daily habit).
So you can see there will be some rhythm to her days and her week. She’s also utilizing a few tried-and-true methods for creating habits. First is using a cue - when she wakes up she doesn’t like getting out of bed right away but needs to do something so she will use that urge to trigger picking up the book instead of the phone. Second is habit-stacking. Habit-stacking is when you pair a new habit you want to create with an already established habit. In this case we are jumping the gun a little as she’s stacking two new habits, but as one is a replacement behaviour, this will work.
So there are some steps to get you started. Now I’ll share some ideas for activities.
Optimize your mind
Journalling
Meditation
Watch the sunrise
Read
Move your body
Breathwork
Purposeful rest
Eat more “brain” foods
Limit screen time
Start a creative hobby
Daily affirmations
Self-hypnosis
Optimize your Body
Have breakfast
Plan your meals
Drink plenty of water
Lift weights
Practice yoga
Get 7-8 hours of sleep
Walk
Stretch
Snack intelligently
Eat your greens
Epsom salt baths
Dance
Optimize your soul
Spend time in nature
Practice gratitude
Be compassionate to yourself
Give - money, time, attention
Smudge
Pray
Digital detox
Play
Listen to music you love
Gaze at the stars
Ground
What does your daily routine include? What do you do to be the best you mentally, physically, and spiritually?
Above were just some ideas to get you started. The most important thing is simply that you get started. Even one positive habit done daily can be the basis for major change in your life. Don’t be afraid to experiment.
Let me know what you are going to start with…or where you need help. After looking through these ideas, which ones could you implement so you can become the best you? Contact me through my Instagram link below…
