5 Daily Habits to Help You Thrive, Part 2
If you feel overwhelmed by New Year’s Resolutions, your company’s quarterly goals, or the 12-week diet that you just joined, you are not alone. While there is certainly a place for long term goals, I fear that we pursue big and lofty goals to the neglect of daily habits. The reality is that long term goals can be met when built on the foundation of strong daily habits and rhythms.
For example, one of my long term goals is to be a vibrant grandparent, able to chase my grandchildren around the yard. But, achieving this goal does not start with a 12-week workout plan when I’m 53 years old. It starts right now in my twenties. So, I eat to build muscle and balance my blood sugar, and I strive to move every single day.
In part one of this daily habits series, I recommended that you wake up a consistent time each day, hydrate first thing in the morning, eat a protein-rich breakfast, spend time with God, and move throughout the day. You can find that article HERE if you missed it.
In part two, I will share five more daily habits that have enhanced my daily life and laid the foundation for me to achieve my goals.
Utilize Time Blocks
During my years of school and now as a freelance writer, structuring my day around time blocks has been very beneficial. Whether you work 9-5 or you are a full-time homemaker, time blocking is a powerful tool. If you do not tell your time where to go, you will wonder where it went.
I will use my writing blocks as an example. In the morning, I look at my calendar and to-do list. Then, I decide when my writing block will be, and establish how long I will work. When the block comes, I set a timer for the established time. My phone goes into do not disturb and is parked away from me. Then, I get to work. This is the time for blinders, not the time for scrolling, laundry, or responding to that email.
When building your time blocks, make them manageable and stick to them. Whether your block is for writing, housework, chores, or work, treat the block like an official deadline. Putting the block onto your calendar will help you visually remember that that time is reserved.
2. Balance Your Blood Sugar with Protein
Strive to live by this simple rule: no naked carbs. For the record, I am a fan of carbs. I love sourdough, sweet potato fries, and fresh berries. But, when we eat carbs alone, blood sugar will spike, resulting in worsened insulin resistance, lower metabolism, and energy crashes throughout the day. If you want to have the energy to thrive each day, your meals and snacks should be centered around high-quality protein, healthy fats, and minimally processed carbs.
Try to stick to three meals each day, but if you need to snack, then be sure to pair it with a protein source. This may look like apples with peanut butter, nuts and cheese, protein powder in a berry smoothie, or a muffin with jerky.
3. Take a Walk After Dinner
Most Americans do walk after dinner—from their table to their couch. But what if we headed outside after clearing the dinner dishes? Taking a 10-30 minute walk after dinner is an excellent (and free) hack for better health. Not only is this a wonderful way to spend time together as a family, but evening walks help regulate our circadian rhythm. Seeing the setting sun helps send a signal to the body what time of day it is, set the body’s internal clock, and prepare the body for a good night’s rest. While boosting your overall step count for the day, walking after your last meal accelerates the digestion process and can alleviate any after-dinner bloating. This simple habit truly can transform your evening routine.
4. Reserve the Last Hour Before Bed
The last hour before you drift off to sleep should be reserved: no eating or drinking. No screens. No blue lights. No working. Okay... so then what is this final hour of the day for? It should be reserved for winding down, relaxing, and doing non-stimulating activities. When bedtime is around the corner, you want to signal to your nervous system that it is time to wind down for the day. Cortisol has done its job to keep you energized and alert throughout the day, but now it’s time for melatonin to take over. What do food and blue light have in common? Both give us energy and keep our cortisol running full steam ahead.
So, dim the lights and put your phones, TVs, and laptops to bed. This is the time to light a candle or turn on a soft lamp, while spending time with your family, reading a book, or playing a game. In order to hit hay early and feel tired as you lay down to sleep, this hour of low stimulation and relaxation is essential (and enjoyable!).
5. Go to Bed Early
While this may vary slightly from person to person, aim to go to bed around 9-10 pm. Dr. Josh Axe suggests that the ideal sleep schedule for most people is between 9pm-6am.[1] Because the hormones, thyroid, and endocrine system reset between 9-11 pm, it is best practice to be in bed between 9-10 as much as you can.[2] A relaxing hour before bed plus an early bed time are game changers for sleep. After an early and non-stimulating evening, you will be able to wake up earlier, feeling rested and rejuvenated in the morning.
If you are in a season of life in which these habits sound impossible, please take heart. I used to be in your shoes. I used to live on a blood sugar roller-coaster, park it on the couch after dinner, use the final hour before bed to get extra work checked off my list, and go to bed after midnight. Very slowly, I started to implement one small habit each day. Then another. Then another. After several years of fine-tuning my habits, now I have built a daily routine that supports my energy levels and helps me to thrive.
So do not despair. Pick just one of these ten habits that you can start implementing today.