We have all been forced into a new normal and adjusting to these changes can be incredibly difficult. Due to the amount of stress, overwhelm and other negative emotions, it can be really hard to continue to stay on track.
We have been forced to stay at home and this new normal has made it difficult for all of us to adjust to a completely different normal.
I have also found myself struggling to continue to stay on track because I have relied on the same routine for so long now, that I never even thought about having to come up with an alternative.
There are a few tips that I am implementing to make sure that I am continuing to show up and take care of myself, rather than letting the stress completely take over and knock me off of my game.
It is incredibly important to continue to remind ourselves that we are still in CONTROL of how we show up for ourselves. Yes, these are very difficult times and I am in no way trying to sugar coat it and ignore the magnitude of this time. But, we have to continue showing up for ourselves and continue to do what we can to adjust & make the necessary changes to continue moving forward.
It may not be the same as what you are used to- I know that this isn’t for me. However, I did want to share with you what I have been working on to make sure that I am continuing to show up and take care of myself & continue working towards my goals.
You can also check out my other posts on getting through quarantine & abrupt changes in you lifestyle: Self Care & Activities During Quarantine , My Morning Routine During Quarantine, Tips for working from home, How to Handle Stress & Overwhelm, What I’ve learned during lockdown, What 2020 taught me
I hope you find these tips to be helpful for you! <3
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Drink LOTS of water.
For me, I am used to getting in my workout first thing in the morning and starting off my day with about 40oz of water by 6am. Getting in my workout first thing in the morning has really helped in making sure that I start the day off right & I have been relying on that to make sure that I am making healthy choices. You can read more about my early morning workout strategy in How/ Why I Go To The Gym At 5AM, 3 Tips for Early Morning Workouts & My Fitness Journey | Choosing Yourself First!
With that being taken away for the time being, I have struggled with making sure that I am continuing to make those healthy choices. However, if you want to continue working on your progress & want to continue making healthy habits, getting in your water is VERY important! It’s always important and necessary for sticking to your goals and staying healthy, but this will help you significantly in making sure that you stick to your goals!
Right when I get up in the morning, I start drinking 24oz of cold water before I start drinking coffee and eat breakfast. Always, always, ALWAYS drink water right when you get up to jump start your system so you don’t start the day dehydrated.
Then, make it a goal to continue drinking water throughout the day. Maybe you put a notification in your phone to chug water every hour or whatever it takes to remind yourself that you need to get in your water!
Pay attention to snacking when bored.
What I immediately noticed when all of these changes happened was that I was finding myself reaching for snacks more often throughout the day. Not only was I snacking more, but I was craving sugary & salty foods.
This is a stress response & it’s really important to stay cognizant about this because it will catch up to you very quickly. It’s important to create an awareness so you are able to understand when your body is under a stress response. It is very typical for us to immediately start reaching for those unhealthy snacks as a stress response.
While I let myself snack on unhealthy foods sometimes, I try to create an awareness around not making it a habit. Once made a habit, it can be really hard to break! Trust me, I completely understand that this is difficult to do, but this will be really important in making sure that you are not making this a habit.
When I notice unhealthy snacking becoming a habit, I try to instead reach for a bowl of fresh veggies instead.
Or, I will make a nice platter if I notice that I am really starting to crave unhealthy snacking!
Track food intake.
If you don’t have the MyFitnessPal app, I would definitely go download it and get in the habit of tracking your food throughout the day. Tracking your food will help keep you accountable and you will be more likely to stick to your goals because you are able to see everything you are putting into your body.
I am personally not the biggest fan of tracking, but especially during this time, I am trying to make it a habit again. I keep mentioning this, but it is SO important to continue paying attention to what you can still control!
Try not to increase alcohol intake.
In addition to reaching for the sugary & salty foods during stressful times like these, reaching for the alcohol is another habit we typically get into. While I am really into reaching for a couple glasses of wine, it is important to make sure that you are monitoring this intake.
I was getting into the habit of drinking 1-2 glasses of wine each night the first week we were in quarantine and I am making it a point to try not to do that during the week.
Continue working out at home & getting creative.
Yes!!! Continue working out! I noticed that my energy & drive to workout started decreasing when I started feeling the stress & overwhelm. All I wanted to do was lay down and be lazy, but this only made me feel more stressed & on edge.
For me, my energy towards working out has completely changed. I am so used to going to the gym first thing in the morning and now I am working out at home at 3pm in the afternoon.
My workouts at home are not nearly as long & intense as they normally are, but continuing to stay in the habit is very important! I’m starting to get into workouts that I wouldn’t do normally & it’s actually been interesting to test out the different things.
I started running stairs in the parking garage at my apartment & turning different furniture around the apartment as workout equipment. This takes some creativity for getting in workouts, but there are definitely options out there!
Practice Self Care.
I talk about this a lot & I think it is incredibly important to continue practicing self care, especially during these stressful times. When we get stressed, our self care can often be neglected, which leads us to struggling with mental health & sticking to our goals.
I wrote a post on Self Care During Quarantine & also put together a guide if you would be interested in those resources. Practicing self care will ultimately help you with being able to prioritize yourself, helping you remain on track with your goals during this time. If you want any more self care ideas, I did also write a blog on The Importance of Self Care.
Practice gratitude.
Your mindset & what you choose to focus on everyday will play a major factor in how you get through a stressful time like this. When we are constantly focusing on everything that is going wrong & what we can’t control, it can create a heavy weight that is hard to handle.
If you don’t practice gratitude yet, I would definitely consider starting a habit now, during this time of stress & uncertainty. If you already have created a habit, make sure that you are continuing to do so.
I personally LOVE the Five Minute Journal.
I love this journal because it’s quick & gets right to the point. I’ve been using this journal for a couple years now and it’s really good for getting you in the habit of expressing gratitude.
Practicing gratitude will help you with your mindset & what you are focusing on everyday. Focusing what you do have and what you are still in control of. When you focus on what you still have & what you are still in control of, you are more likely to make healthier choices & be better able to show up for yourself!
Get outside when you can.
Fresh air can be incredibly helpful & therapeutic!
When stuck inside all day, it can be easy to slip into a mental funk. Try to make it a habit to spend at least 30 minutes a day outside breathing in some fresh air. Even going for a walk, run, bike ride, etc when you can!
I always notice a difference when I take some time to get outside, especially since the weather is getting nice. There’s just so many benefits to spending some time outside!
Get into a routine.
While things have probably changed in your daily life, it is still very important to continue to get into a routine. Plan everything out & map out a routine that you can follow right now, while everything seems to be off centered.
Getting into a routine will help with maintaining a sense of control & help you with making sure that you are prioritizing yourself & your health. I talk more about this in my post about Tips For Working From Home, if you need some more tips for planning your day!
Plan & prepare.
At the end of the day, it is incredibly important to make sure that you are continuing to plan your days to make sure that you are staying on track. Plan your workouts, plan when you are going to get outside, plan your meals, etc.
The more you plan & prepare, the more likely you will be to continue tackling those goals! If you need anymore tips, I did write a post about My 10 Tips For Beating Bloat & Getting Back On Track that you might find helpful. <3
Give yourself some grace.
At the end of the day, we are all human. I’ve had many slip ups myself and I have to continue reminding myself that it’s okay at this time. I’ve drank a lot of wine, when I told myself that I wouldn’t. I’ve had many bowls of ice cream & other sweets. I neglected tracking my intake when I told myself that I wanted to make it a habit.
Related: How to know if it’s time to hire a life coach
We are all learning & it’s incredibly important to make sure that you don’t beat yourself up when you don’t follow through with these daily goals. Tell yourself it’s okay. We are all human and we are all learning and trying to get through a difficult time!
I hope you found that list helpful! I know how difficult it is to have to completely changed your routine & what you know. Even if things have changed for you, there is definitely still some things that you can do to stay on track.
This time has forced us to have to think outside-the-box and get creative with our “new normal”. Sometimes, it can actually be a good thing to mix things up and try out some new things. Being forced out of what we know to start thinking & approaching things differently might actually be a good thing in some ways. Maybe you will be able to try out some new things that you wouldn’t have thought to do otherwise.
So, get out there and start really reaching for those goals of yours! <3 What tips and strategies are you going to start implementing into your routine now?!
If you are interested in learning more about my 1:1 coaching, invite you to check out my opportunities! Click here for more information on my 1:1 coaching opportunities! <3
>> click here to download my Ultimate Goal Setting & Planning guide
>> click here to learn more about my secret life changing check in system
>> click here to download my Step-by-Step Guide to Handling Stress & Overwhelm
>> click here to download my Self Care Planning Worksheet
>> click here to download my 50 journal prompts for self reflection & self discovery
Xx,
Jess
