Spring is a time of renewal and new beginnings. Because of this, many of us are motivated to make changes in our lives, such as our habits and our daily routine.
Depending on what part of the country you live in, your daily routine in the Spring is quite different from that in the Winter. What worked in the dead of Winter might not be ideal for Spring and Summer. For example, it might be time to swap out that workout at the gym for something outdoors. The arrival of Spring means that Winter is finally behind us for another year, and life will soon be in bloom wherever you look. Even taking little steps to organize your life will help you reach your goals because a little can go a long way. Here are just a few ideas to consider as you look for ways to remodel your daily routine.
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Practice a Mindful Morning
Mindful mornings are intentionally curated to help alleviate stress and start your day fresh. It is possible to design our mornings to prepare us for the challenges that come our way during the day. As you consider how to remodel your morning routine, how will you make changes to prepare you for the day? Here are a few micro-lessons to help you get started.
Morning Stretch. How we start the day can make a big difference in how the rest of the day goes. This is a simple exercise to stretch and relax your muscles after a good night’s sleep. When you start your day like this, you’ll help minimize tension for the rest of the day and prepare your mind and body.
Breathe in the Morning. As you wake your body, take a moment to consider what you are grateful for … breathing in all the potential for the day. When you are ready, begin by either sitting on the side of your bed or moving to a comfortable chair. Next, inhale through your nose for a count of four. Now hold your breath for a count of seven, and then exhale through your mouth for a count of eight. Complete as many breathing rounds that help and serve you. If these counts don’t work for you, substitute a count that does. You may need to work up to this 4-7-8 breathing exercise.
Gratitude Jar. Many people find that keeping a gratitude journal is a powerful way to incorporate gratitude into our lives. This is an incredibly effective way to begin a new day with a positive mindset. However, we’ve found that while people may start out writing in a journal, they discover that it’s hard to sustain. So, here’s a simple idea. Find a clear jar that will hold about 30 small pieces of paper. Each morning, add a “gratitude note”. To keep it interesting, try to find something different to acknowledge each morning. This is also a great practice to involve the whole family. When your container is full, change it up a little. Try putting a new message in and randomly take one out to read.
Breaks Throughout the Day
Many of us work through the day with few breaks, thinking this gets a lot done. However, even a few short breaks can make you much more productive, energized, creative, and less stressed. Here are a few ideas to consider:
Digital Time Out. Giving yourself a time out from your electronic devices is a healthy and refreshing break we all need. For your “no-device” practice, determine an activity that you want to be more focused and present for. During that activity, put away your phone and be present. Being present is like any other skill, the more you practice, the better you’ll be at staying in the moment. You might even add a note next to that activity on your calendar, so you’ll be reminded when the opportunity presents itself.
Music Meditation. Music meditation is an easy way to train your attention and is often a favorite for beginners. However, even long-time meditators find it an enjoyable way to relax and refresh. Before you begin, find a time when you’re prepared to LISTEN and will not be interrupted. Then, select a piece of music and focus on the tones and rhythm. You’ll be amazed at how refreshed you feel. Here’s an example.
Power Down from the Day
In many ways, we’re just like our electronic devices, but our power down process results in having a good night’s sleep. One of the best ways to do this is to establish a power down protocol for your mind and body. Turning off worries from the day and shutting off the problem-solving process of your brain is essential for a good night’s rest.
One simple way you can power down is to begin a self-reflection practice. In its simplest form, self-reflection is asking yourself thought-provoking questions to develop a deeper level of understanding about yourself. These questions don’t have to be structured or something you do out of obligation. It’s an opportunity to reflect on our purpose, relationships, our day, and values. It is not ruminating and worrying, nor is it a time to engage in unproductive self-criticism. It is a time to reflect on the “big picture,” gain perspective and help release useless emotions.
As you begin your self-reflection experience, keep in mind that the goal is exploration, not necessarily finding solutions. It’s an opportunity to explore who you are.
Change is Hard
As you implement changes to your daily routine, keep in mind these thoughts:
You are not alone. Change is hard for all of us.
Be kind in your self-talk.
Practice self-forgiveness when you don’t live up to your expectations.
Celebrate small successes.
Tools to Help
For more information on 100+ micro-lessons that you can leverage to help you build a daily self-care routine, check out our new app, Levelhead for Real Life. We are offering it for a discounted price for a limited time! Also, we have a series of blogs on behavior change, check it out here.