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Investing in a Healthy Morning Routine

Investing in a Healthy Morning Routine

The morning is one of the most important times of the day. It can dictate what type of mood you’re in, how productive you are, and how your overall day will go. For many, morning can be stressful and unpleasant. They may find themselves running from one thing to the next the second they jump out of bed. Others may feel lethargic, stressed, and even anxious in the morning. The morning time doesn’t have to be stressful. In fact, by implementing a healthy morning routine, you can boost your mental health and overall productivity throughout the day. All it takes is a little planning and a set schedule to stick to on a daily basis. 

Planning Ahead of Time 

Most people value their sleep so much they’re hesitant to give any of it up and sleep until the last minute every morning. You only need to sacrifice at least 30 mins of sleep in order to have enough time to incorporate a good morning routine. This means you may have to take care of some things you would ordinarily due in the mornings the night before. For example, consider taking a shower at night instead of in the morning, packing your lunch ahead of time, having your outfit for the day already picked out and ready for you, and making sure your bag is packed for the day. This way, you’ll have more time to spend to yourself in the morning, and there will be far less stress and rushing around. 

Put Your Health First 

The first thing you want to do when your alarm goes off in the morning is to get out of bed and open the curtains to allow the sunlight into your room. Sunlight is not only good for your mental health, but it can help wake you up. It can also help make your bed right away, making you less likely to crawl back in. Are you the kind of person who reaches for your phone and scrolls through texts, emails, and social media the second you get out of bed? Because this can lead to stress first thing in the morning, try to avoid your phone until after your morning routine has been completed. 

You will also want to consider what you’re drinking first thing in the morning. If coffee is normally your first beverage of the day, consider having water with lemon first. Staying hydrated can not only improve your digestion but also boost your energy and mental health. 

Start With Gratitude 

Gratitude is so important for good mental health. No matter what stresses or low points you may come across during your day, and there will always be things for you to be grateful for. By starting the day with a grateful heart, you’ll be more likely to think positively and handle any problems that may come your way. To better foster gratitude, consider starting your day by writing down at least three things that you’re grateful for in a journal. The more you do this, the more gratitude will become second nature to you, and you’ll be practicing it without having to think about it as much. 

Get Your Body Moving 

Some people might not have the time or opportunity to fit a whole workout in the morning. If this is your case, you can still find other ways to get your body moving. This could include simply stretching or trying out yoga. Yoga is an excellent option because it allows you to move your body while also focusing on how you feel mentally and emotionally. It can also lead to boosted energy and a better overall mood. 

Plan Out Your Day 

If you struggle with stress and anxiety, making planning a part of your day may help. Proper planning involves more than glancing at a calendar, but actually taking the time to write down what you need to do each day and determining which of these things are high priority and which are not. Once you have done this, you can place an order for your tasks from most important to least important. The most important include things that must be accomplished during the day, and the least important are tasks that can be put off to a different day. Having this priority system and knowing what you need to do during the day can help lessen feelings of being overwhelmed and overworked. 

Once you have completed this part of your routine and taken time for your mental health, you can then begin with the next part of your morning and take care of things like eating breakfast and getting dressed. 

The mornings are stressful and hectic for many people, but they don’t have to be. By waking up 30 minutes early each day, you can incorporate a healthy morning routine that can help relieve stress, improve your mood, and enhance your overall well-being. It starts with getting out of bed right as your alarm goes off and avoiding looking at your phone right away. You’ll also want to make sure you take care of your physical health by staying hydrated and getting your body moving, if only for 10 minutes or so. You can start your day on a positive note by practicing gratitude and using a planner or notebook to help determine your priority items for the day. At Achieve Concierge, we want to help you ensure that your mental health is the best it can be. Call us at (858) 221-0344 today.

Implementing a Successful Nighttime Routine to Prevent Anxiety

Implementing a Successful Nighttime Routine to Prevent Anxiety

The evenings are supposed to be the time to rest, enjoy activities we enjoy, spend quality time with our loved ones, and prepare our bodies and minds for sleep. Unfortunately, if you’re a parent, student, someone with a high-stress job, or simply someone who has a lot of things on their plate that you’re trying to keep up with, this is often not how our evenings look. Between helping your kids finish homework, taking care of after-school activities, making deadlines, or trying to get errands accomplished, you may find yourself running from one thing to the next. This constant wave of business can take a toll on your mental health. Do you often fall into bed at the end of the night without ever taking any time for yourself, only to do the same thing the next day? This is why it is so important to incorporate a healthy nighttime routine into your daily life.

Understanding Why Nighttime Routines are Essential

As humans, we are creatures of habit. When we make an effort to establish healthy habits regularly, we are essentially setting ourselves up for greater success. A healthy nighttime routine allows you to take the time to deal with stressful or anxious thoughts in advance so that you don’t go to bed with these things still on your mind. This, in turn, allows you a better chance to wake up with a positive mindset the next day.

Proper routines can help you fall asleep quicker and activate your sympathetic nervous system, allowing you to relax and fall asleep faster. It’s also important to note that nighttime routines can certainly play into the length and quality of sleep one experiences each night. The more you practice proper evening routines, the more able you will be to separate night from day.

Establishing a New Nighttime Routine

The following steps can help you establish a proper nighttime routine that can change your life.

#1.) Set a specific schedule and do your best to stick to it. You’ll want to begin your nighttime routine at least 30 minutes before the time you plan to go to bed. When you establish a set sleep cycle, it will be easier for you to fall asleep at night, and you’ll be more likely to feel rested and refreshed the next day.

#2.) Put away all screens and electronics. The light from screens can activate your brain and make it harder to fall asleep, you don’t want work emails, social media, or the news to be the last thing on your brain when you go to sleep. You may even consider shutting your phone off entirely and placing it in a different room so you’ll be less tempted to look at it.

#3.) Avoid big meals right before bedtime. Eating before going to sleep can cause acid reflux and other digestive issues that may disrupt your sleep quality throughout the night. Instead, consider a glass of ice water with lemon or a calming cup of noncaffeinated herbal tea, such as chamomile or lavender. If you have to have a snack, keep it like and opt for some fruit, nuts, or yogurt.

#4.) Consider taking a warm bath. This can help you unwind, find relief from sore muscles, and start feeling more relaxed and ready for bed. You may even consider lighting some candles and using some bath products to make it feel a little more fun and special.

#5.) Consider practicing yoga or some other form of meditation. Not only can this help you to feel more in tune with your mind and body, but it can also ease muscle tension. To further relax, you may also decide to listen to some calming music while doing this.

#6.) Try journaling or writing a to-do list before bed. Do you often feel like you have a million things running around your head, and you’re afraid to forget something? Writing everything out can help ease stress and process how you feel so you’re less likely to lay in bed for hours and worry. Having a to-do list already written can also make you feel more prepared for the day ahead.

#7.) Prepare your room for bed. You’ll want to make sure the thermostat is set reasonably low so that you won’t overheat during the night. You’ll also want to remove any distractions and ensure that the room is as quiet and dark as possible. You may consider turning on some white noise to help block out other noises that may be going on in other areas of the house.

Do you often find yourself running from one thing to the next all day long, only to fall into bed at night without having taken any time for yourself? Many people’s schedules are pretty much filled from when they wake up in the morning until they go to bed at night. This practice can take a toll on your mental health as time goes on. This is why it is so important to implement a healthy nighttime routine that begins at least 30 minutes before you intend to go to bed. Some tips are to spend this time meditating, avoiding electronics, journaling or writing a to-do list, taking a warm bath, and preparing your mind and body for sleep. At Achieve Concierge, we want to help you achieve your best possible state of mental health. Call (858) 221-0344 today to learn more about the types of services that we provide. 

Maintaining a Schedule for Work-Life Balance

Maintaining a Schedule for Work-Life Balance

As the stay-at-home orders are lifted nationwide, it is essential to maintain a schedule that works for you. It has likely been easier to keep a work-life balance without a daily commute, early alarm clocks, or filled social calendars. As we begin to go back to work, you must remind yourself how to continue balancing your work life and your home life.

Below are some tips you can use to bring yourself back to a stable balance while being away from home and still remain present for yourself and your family.

Write It Down

The first step for tackling any challenge is to write it down. You want to create a map to remind yourself where you need to be at any given point. Life can be uncertain and unpredictable, so take the time to build the foundation and structure your mind needs to maintain positive mental health benefits. This solid foundation will increase your productivity throughout the day.

A great way to start this process is to buy a planner that is visually pleasing to you so you are more inclined to use it. Consider picking up a simple planner from the local superstore or get a custom-made planner online. As long as it’s a planner that you can identify and use regularly, you are on the right track.

Try buying stickers, colorful pens, and specialized tools to color-coordinate your planner and make it your own. You can also add in spaces where you can doodle, create lists, or write down important information. When designing your planner, it is important to consider a successful work-life balance and then visualize what to do when there is an imbalance between them.

A great tactic to separate work/responsibility tasks from self-care and personal time is to separate the two by color. For example, make all work tasks green and all personal tasks blue. This way, you can see when you are dedicating more time to work than you are committing to yourself or personal matters.

Put an End to Procrastination

Once you have created a scheduled map of where you’re going, your next enemy to battle is procrastination. Almost everyone struggles with this issue, but it is something that you can train yourself to stop doing. Knowing your direction is half the battle of overcoming procrastination.

You are now priming each day with intention, which can eliminate the need for your mind to drift and avoid decisions that take up precious time and energy. Spend 21 days following your hour-by-hour schedule as carefully as you can. Train yourself to adhere to a timetable, so you no longer allow yourself to procrastinate.

Make sure to not put off tasks like working out, meditation, or a quick walk at lunchtime to put yourself in a fresh mindset to accomplish more things at work. Continue to take time for yourself to release and debrief from your workday. Make sure that you are prioritizing your mental health throughout your daily work routine.

Avoid Multitasking

While it is impressive to juggle a lot of projects at once, science shows us that multitasking decreases the quality of our work. Create a checklist of things that you need to accomplish for the day and list them by importance. Don’t worry about your ability to complete everything — focus on the quality of the work you can do. Whatever does not get checked off the list at the end of the day goes to the top of the checklist the next day as the most critical items.

This method ensures that you will not be focused on multitasking and possibly completing the same amount of work but at lower quality. You want to dedicate all of your time to one task and give it the best effort you can, then move on to the next item on your list.

Make sure that you also remove any outside distractions such as social media, texting, internet surfing, or chatting with colleagues. There are several website blockers that you can use, so even if you are tempted to get on social media, you will be unable to. Keep your work area clean and distraction-free, as it will be too easy to pick up whatever is at hand and become distracted.

Another great way to release yourself during this time is to use the Pomodoro method and allow yourself a specific time for distraction. The Pomodoro method is a time management system that encourages people to work with the time they have, rather than against it. Using this method, you break your workday into 25-minute chunks separated by five-minute breaks. Make sure to set a timer so you don’t get lost in the never-ending abyss of social media or the internet.

Whatever system works best for you, the goal is to continue having a healthy work-life balance outside the home.

Looking for life coaching or guidance from qualified mental health professionals who can help you get a routine started? Achieve Concierge is here for you. Our expert mental health services are designed to make you a top priority. Your personal mental wellness, work, and lifestyle needs will be taken into account at every step of treatment. To schedule a consultation, call us today at (858) 221-0344.