The Power of Routine

In today’s fast-paced world, the only way to ensure we include important practices is to link them together in a routine. Establishing a consistent morning and evening routine can profoundly impact your overall well-being, productivity, and stress levels. Let’s explore how even a simple routine can transform your life and even support your weight loss goals.

The Morning Routine: Setting the Tone for Your Day

A simple morning routine can set a positive tone for your entire day. Here’s a sample morning routine and why investing time in your mornings pays off:

Sample Morning Routine

• Wake Up Early: Aim to wake up at the same time each day and spend a few minutes outside in natural light to help regulate your body’s circadian rhythm. some text
  • The benefit: Having a slower morning and not racing off to a workout or work will improve your digestion, especially if you are prone to constipation. Spending time in natural light in the morning signals to your brain that it is time to wake up and be alert! 

• Hydrate: Start with 12-20 oz of water to hydrate your body. If you’re up for it you can aim to consume a full liter in the first few hours of the day to front load your hydration and ensure you are ahead! We tend to forget to drink later in the day while busy. some text
  • The benefit: Staying hydrated throughout the day helps to curb cravings, improves cognition, sleep and mood. 

• Exercise: Engage in 20-30 minutes of physical activity, whether it’s a brisk walk, yoga, or a workout. Working out earlier in the day ensures that you make the time for it and the day doesn’t get away from you! some text
  • The benefit: Physical activity in the morning can boost energy levels and enhance alertness. 

• Mindfulness: Spend 5-10 minutes meditating, journaling, or practicing deep breathing. This can be a simple reflection as you drink your morning coffee or enjoying time outside when you walk your dog. some text
  • The benefit: Mindfulness practices can clear your mind and improve emotional resilience. 

• Healthy Breakfast: Aim for your breakfast to be protein forward. If you are a smoothie lover, try to swap this out for a warm cooked breakfast at least 3-4 days per week, smelling our food while we cook starts the digestive process! some text
  • The benefit: A nutritious breakfast is linked to better overall diet quality and healthier weight. 

The Night Routine: Preparing for Restful Sleep

Just as a morning routine can set the tone for the day, a night routine prepares you for restful and deep sleep. Here’s a sample evening routine and how these practices can ensure you get better rest! 

Sample Evening Routine

• Limit Screen Time: Turn off electronic devices at least one hour before bed. Screen time suppresses melatonin and over stimulates the brain and forces it to continue processing incoming information during a time when it should be winding down. some text
  • The benefit: Eliminating screen time an hour before bed is associated with deeper, more restorative sleep. 
• Relaxation Techniques: Engage in activities that help you unwind, such as reading a book, making a hot tea or practicing gentle stretches. some text
  • The benefit: Especially when used in a routine, these activities will activate your parasympathetic nervous system which is associated with rest and digestion. 
• Reflect and Plan: If you have a lot going on or tend to wake up in the night thinking or worried about your to-do list, spend a few minutes before bed writing down anything that is on your mind and while you're at it a few positive moments from your day. some text
  • The benefit: Writing down your thoughts will allow you to release them for the night, allowing you to rest. 
• Consistent Bedtime: Aim to go to bed at the same time each night, ideally between 9 and 11pm, to regulate your circadian rhythm. some text
  • The benefit: A regular sleep schedule improves sleep quality and ensures that you are getting enough hours of sleep. 

Reducing Decision Fatigue: A Key to Weight Loss

One often-overlooked benefit of maintaining a structured routine is its impact on reducing decision fatigue. Decision fatigue occurs when the brain becomes overwhelmed by making too many choices, leading to poorer decision-making and increased likelihood of defaulting to less healthy options.

1. Streamlined Choices: By having set routines, you minimize the number of daily decisions related to meals, exercise, and other health behaviors. For instance, planning your meals and workouts in advance can reduce the mental strain of making these decisions on the spot, which often leads to healthier choices.
2. Consistency and Habits: Routines help in forming positive habits that require less conscious effort over time, significantly reducing the cognitive load associated with decision-making. This can be particularly beneficial when trying to adhere to a weight loss plan, as you’re less likely to succumb to impulse eating or skipping workouts.
3. Enhanced Willpower: Decision fatigue can deplete willpower, making it harder to resist unhealthy foods or avoid exercise. By establishing consistent routines, you preserve your willpower for other critical decisions and maintain a healthier lifestyle. Studies have shown that routines help in preserving self-control and improve adherence to health goals.

The Power of Routine: Long-Term Benefits

Consistent morning and evening routines can lead to long-term improvements in various aspects of your life. From increased productivity and better sleep quality to enhanced emotional well-being and effective weight management, routines offer a structured framework that supports personal growth and health.

By investing time in developing and maintaining effective routines, you create a foundation for success and balance in your life. Remember, the key is consistency and finding what works best for you. Start small, stay committed, and watch how your daily routine can transform your life.

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References

1. Baumeister, R. F., et al. (2007). "Do Decisions Drain the Willpower? An Experimental Study of the Ego Depletion Model." Health Psychology.

2.Buman, M. P., et al. (2014). "Exercise, Sleep, and Quality of Life in Older Adults." American College of Sports Medicine.

3. Drucker, P. (2019). "The Importance of Morning Routines for Productivity." Journal of Applied Psychology.

4. Harvard Medical School. (2020). "The Effects of Light on Sleep." Sleep Health.

5. Hirshkowitz, M., et al. (2015). "National Sleep Foundation's Sleep Time Duration Recommendations: Methodology and Results Summary." Sleep Health.

6. Taylor, S. E., et al. (2017). "Evening Routines and Mental Health: A Review." Journal of Behavioral Medicine.

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