Healthy Routines

Rosa Castro Psy.D

Apr 24

Creating a healthy routine can be tricky and overwhelming. There are so many blogs, and self-help suggestions that selecting a system is confusing and unrealistic for a person's lifestyle and personal needs. Most people have no idea what to do to start a health plan, so they often rely on sources outside their way of living.

The fact is that many resources for lifestyle changes utilize systems that work for specific types of life preferences. Many factors, such as cultural views and genetics, economics, and resources available, contribute to how we can conduct our lives. Your daily routine should include things you love and that are doable for you. Daily routines do not need to be elaborate, lengthy, or costly; the simpler your practice is, the easier it is to maintain.

Regardless of your background, you can benefit from creating daily self-care practices. To create a healthy lifestyle, you need to review the following questions:

Why do you need to change your routine?
What are the benefits of changing?
How much time can you devote to improving your life?
What stands in the way of changing your lifestyle?
What are the benefits of keeping things as they are?
What makes you hesitate?

Creating healthy routines begin in our mind. You can create a new reality by changing your mental view of yourself. The first step to change starts with the following:

Write – create a list of the things you want in your life; consider this list your shopping list of change.
Journal – write about your process and emotional state as you encounter achievements or roadblocks.
Meditate – take time to have an inner dialogue with your higher self. If you feel meditation is complex, use 5 minutes of your day to think about your change process and imagine yourself improving.
Physical movement – put 15 minutes aside each day to do something physical; walking, stretching, biking, dancing, home or gym workout, yoga; or anything that keeps your blood flow moving for over 15 minutes.
Eat – change your eating habits by beginning with at least one super healthy meal daily. It can be breakfast, lunch, or dinner.
Reduce chemical intake – replace one meal with non-processed food; this may mean eating something, not from a can or box. It can also mean replacing soda with water or snacking on fruit rather than candy or nuts rather than chips.
Reduce clutter – put things away, and if things don't fit in drawers or closets, consider donating what you don't use or fit into. To be clutter-free, you don't need to be a minimalist; keep things in areas that do not crow your space visually.
Make your home your sanctuary – Your home should be relaxing and peaceful. Consider rearranging things to create less clutter, and take time to clean and clear spaces. You don't need new things to make your home your sanctuary.
Hack your Brain – get into the habit of learning something new every day. It can be a new word, recipe, puzzle, technique, etc., whatever activates your brain's neurons into action.
Read – it does not matter what you read, blogs, short stories, eBooks, etc.; Reading improves brain function and concentration and provides a healthy escape from your typical day. Even if you are a slow reader, take time to read, even if it's for 15 minutes a day.
Aromatherapy – Aromatherapy can be an excellent mood changer unless you are allergic to fragrances. You can use scented candles, oil diffusers, incense, or wear oils to create a calming mindset and activate your energy levels.
Coffee or Tea meditation - Take your time drinking your morning brew, whether coffee or tea. Give yourself 5 minutes to breathe and enjoy the fragrance of your first moving cup. Make this time your time to begin your day.
Vitamin D – Studies have shown that vitamin D boosts the immune system, especially on dark winter nights. I recommend taking a15 minute walk since it will provide you with the right amount of natural vitamin D. If you cannot walk, sit in front of your window and soak in some sunlight. Now ask yourself, why do you think cats hang out in front of windows?

For many, routines can seem boring, unfulfilling, or tedious. I used to think the same way until I had brain surgery. I learned to view routine as a necessary process for healing as well as hacking my brain. I discovered that the brain works well with patterns and reward systems, and to improve, I had to rewire my broken brain pathways. Creating consistency through routines will help you develop good habits and practices. I recommend selecting two things to do first thing in the morning and two things to do before bedtime.