It's January! Bring in the new year with a fresh kick to your old daily routine.
If you’re feeling stuck in a quarantine rut, here’s a healthy, productive daily routine to follow to get you back on track! This routine focuses on nurturing your mental and physical health, but make sure to make adjustments to figure out what works for you!
Try this challenge for 30 days, that’s it! If you like it, stick with it, if not, scrap it!
Next to each task are 5 boxes, one for each day of the workweek. I’ve found it much more realistic to skip weekends, allowing myself to have a few days without pressure, but if you feel like incorporating structure into all 7 days, go for it!
SIDE NOTE: To get in at least 64 ounces of water, this routine includes "water breaks" throughout the day! However, you may choose to substitute tea for water if preferred. Coffee does not count! If you’re having coffee or other beverages, drink them separately. Nothing aside from water or tea count towards your 64 ounces. Let's get in that H20! Trust me, I know from personal experience that if you are consistent it WILL make a difference.
Let's check out some of the benefits:
Drinking 64 oz of water a day improves memory, mood, exercise performance, brain function, complexion, reduces headaches and migraines, prevents kidney stones and other infections, regulates body temperature, blood pressure, and even promotes weight loss (not that that should be a reason to drink more h20!)
Better productivity - get more done!
Lowers stress levels
Improves mood - having a stable routine will make you feel a little more put together!
Builds confidences
Etc!
Why not give it a go? Let's look at what you'll get...
Week of __________________________________________
Good Morning! Let’s be productive
Drink a glass of water (8oz) ☐ ☐ ☐ ☐ ☐
(Add lemon for additional hydration and digestive properties)
Take medication (if applicable) ☐ ☐ ☐ ☐ ☐
Make bed! ☐ ☐ ☐ ☐ ☐
It’s been proven to better productivity, lower stress levels, and improve your mood
Stretch ☐ ☐ ☐ ☐ ☐
Take a minute for yourself. Touch your toes, crack your back, do what feels right for you!
Positive affirmations ☐ ☐ ☐ ☐ ☐
Talk yourself up in the mirror. Saying something enough DOES make a difference!
Start with something you believe such as “I am a good person” and work your way up to building your confidence, and manifesting good thoughts! It’s important to do this every day!
Try a new skincare routine ☐ ☐ ☐ ☐ ☐
(Here’s what I’m trying!)
Rub ice cubes across face to reduce puffiness
Wash face with warm water + pat dry with a clean towel
Apply toner, serum, eye cream, and then moisturizer
Sunscreen in the morning!
Brush teeth ☐ ☐ ☐ ☐ ☐
Floss ☐ ☐ ☐ ☐ ☐
Get into the habit! Improve your oral health to prevent gum disease
Mouthwash ☐ ☐ ☐ ☐ ☐
Eat something! ☐ ☐ ☐ ☐ ☐
(Even if it’s something small)
While you’re eating, write down 3 things you’re grateful for ☐ ☐ ☐ ☐ ☐
It will take 5 minutes! Push yourself to do this! Keeping a log of what you’re grateful for lowers stress, helps you sleep better, and may even reduce the risk of heart disease?! Why not!
Drink ANOTHER glass of water (8oz) ☐ ☐ ☐ ☐ ☐
Try to get to 64 ounces! Count them up! There are some super cool water tracking apps… This will help activate your internal organs and help digestion!
Make a to-do list! ☐ ☐ ☐ ☐ ☐
Write down (not type) even the SMALLEST things, so everything feels like a little victory!
Start your day! While you work, get in another 8oz of water! ☐ ☐ ☐ ☐ ☐
It’s the afternoon!
Go for a walk at lunch! ☐ ☐ ☐ ☐ ☐
Even short, 15 minute walks improve cardiovascular and pulmonary fitness. Plus, getting out into nature reduces anger, fear, and anxiety. Put on a podcast and walk around the neighborhood!
Water again! (8oz) ☐ ☐ ☐ ☐ ☐
Trust me, you’ll feel better after a few days of staying completely hydrated.
Eat something and relax ☐ ☐ ☐ ☐ ☐
While you eat, take a break! Watch a TV show, jot down what you’re grateful for, relax!
Get back to work!
If you’re not in school/work, try looking for productive things to do! Here’s a start:
- Research something you’re thinking of doing in the future
- Plan something exciting!
- Collaborate with other people, create something new
- Look for volunteer opportunities! Helping other people just might help you!
You’ve been sitting all day! Get moving! ☐ ☐ ☐ ☐ ☐
Get up and move for YOU. No goal in mind! Go for another walk, jump rope, play basketball, get creative!
2 more glasses of water! ☐ ☐ ☐ ☐ ☐
Maybe one can be a cup of tea? Drinking a glass of water before taking a shower helps lower blood pressure.
Evening time!
Shower or bathe ☐ ☐ ☐ ☐ ☐
Another time to relax! Take this time for you
Skin routine ☐ ☐ ☐ ☐ ☐
(Here’s what I’m trying!)
Take off makeup, exfoliate if you want to!
Wash face with warm water + pat dry with a clean towel
Facemask 2x per week!
Apply toner, serum, eye cream, and then moisturizer
Coconut oil on your eyelashes makes them grow and keeps them healthy :)
Knock out that work ☐ ☐ ☐ ☐ ☐
When you touch a task, FINISH IT. Let’s try not to procrastinate! You’ll feel so much better when it’s done!
Make a checklist for tomorrow ☐ ☐ ☐ ☐ ☐
It will help you in the morning! Writing down what you have to do helps you declutter your mind and relieve tomorrow's stress.
Dinner! ☐ ☐ ☐ ☐ ☐
Almost there! Another glass of H20! ☐ ☐ ☐ ☐ ☐
Lay out your outfit for tomorrow ☐ ☐ ☐ ☐ ☐
Let tomorrow be easier by taking steps today!
Brush teeth! ☐ ☐ ☐ ☐ ☐
Floss, whitening treatment, mouthwash, you know the drill.
Tidy up ☐ ☐ ☐ ☐ ☐
It feels so good to wake up to a clean room, just like it’s gonna feel so good getting into a made bed!
Chill out! ☐ ☐ ☐ ☐ ☐
If you can, put away your electronics, but if not, turn on the “night shift setting” on your phone! Too much blue light blocks your melatonin levels and makes it hard to go to sleep. Or just read a book…
1 more glass before bed ☐ ☐ ☐ ☐ ☐
Avoid strokes and heart attacks!
Goodnight!
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