We understand how hard it can be to focus on physical and mental health during a hectic workweek. Follow these five tips to find balance during basic life-stress.
1. Allow yourself a few extra minutes in the morning.
Setting aside just ten additional minutes in the morning can give you an emotional buffer before starting your day. Take this time to prep your meal for the day, take care of housework, or to simply take a mental rest before walking out the door. Many find meditation works; others prefer to simply have a cup of coffee in peace and quiet.
A simple ten to fifteen minutes – or longer, if possible – can help you prepare physically and emotionally for the day. This can promote better focus and healthier interactions, leading to less stress overall.
2. Schedule time to exercise.
Your physical health should remain a priority, even during a stressful workweek. Set aside a time that works for you in the morning or evening to go to the gym or work out at home. Not only can a consistent workout routine help maintain a healthy weight, but it can also improve your quality of sleep.
One does not have to train for a marathon to exercise. Even a simple walk around the block helps. If that is too much or takes too much time and effort, try a few gentle squats, push-ups or planks and perhaps even a crunch or two. Even just gently stretching each day is better than doing nothing at all.
3. Prep your meals early.
Take time outside of work to prepare your meals ahead of time. Packing a balanced lunch and a supply of healthy snacks to keep at your desk will keep you from spending unnecessary money and calories on fast food alternatives. Obviously, only you can provide the best sourcing of quality ingredients and careful preparation of your snacks. You know your dietary restrictions and preferences and your goals; make your own foods! They will be the best.
Prepping your meals early helps you to make healthier choices, stay energized throughout your day, and save money on eating out. If you are unable to prepare your meals ahead of schedule, make a note of the restaurants close to your workplace that have healthy lunch options.
4. Get a minimum of seven hours of sleep.
Getting the right amount of sleep each night is crucial to your mental and physical health. Seven to nine hours of uninterrupted sleep is optimal and will help you to feel well-rested and more energized during your workday. Sleep is mandatory if you want to remove toxins from your brain; only in sleep can this occur.
Try to go to bed and wake up at the same time each day to set a sleeping schedule, and consider reading a book or meditating at night to further promote a restful night’s sleep. If you use a Kindle or phone at night to read, consider using blue-light blocking glasses to lessen the wakefulness caused by LED screens.
5. Take time for self-care.
Do something that makes you happy every week. Spend quality time with friends and family, go see a movie (bringing your own healthy snacks of course), or spend the night at home simply relaxing. Massage is a great way to both provide mental peace and reflection and to achieve good treatment for the body from a tough week.
Self-care doesn’t have to look like a bubble bath with a glass of expensive champagne – time spent outside, listening to your favorite music, exercising, or reading can go a long way in boosting your mood. The act of meal-prepping can provide reflection and peace as well. Any time you take for yourself will help to replenish you physically and emotionally before heading back into work.
Setting aside time during your day for each of these healthy habits can help make a busy work week a little less overwhelming.
Remember to allow yourself a moment to breathe, take time for physical and emotional care, and follow a healthy eating and sleeping schedule – then you’ll be ready to conquer your week!
At The Well Theory, we believe in the 4 M’s to living well – maintaining health, managing stress, cultivating mindful relationships, and producing meaningful work. Visit our website today to learn more about how you can find health and balance throughout your day with The Well Theory.