Quick Tips To Get Back Into A Healthy Routine

It happens to most of us at some point(s!) during the year: One of our good-for-us habits hits a lull (or all of them do!). You may find that you’re not sleeping well, or you feel on edge, or it’s harder to find the drive to work out – or all of the above. That’s because many healthy habits are intertwined with total-body wellness: Stress can mess with your sleep and your motivation to be active, but lack of zzz’s and exercise ends up negatively affecting how you feel!

“It’s completely normal to fall off a good-habit streak. Ask anyone who has been on vacation or had a streak of lousy Tuesdays,” says Lindsey Benoit O’Connell, a certified strength and conditioning coach. “But you can get back on track at any time, any day.” Revive your wellness tools with this three-day challenge.

DAY 1: CREATE A STRESS-LESS ACTION PLAN

Stress can really affect your day-to-day life, not to mention your overall health if it becomes chronic. “An action plan may help you deal with it better now and the next time,” says psychologist Simira Freeman. Do these three things:

1 Give yourself a pep talk on boundaries.

Remind yourself that it’s OK to say no. Taking on too much can make us feel overwhelmed, so remembering that we don’t always have to say yes helps with balance.

2 Jot down your resources.

“These can be social, environmental, or spiritual forms of support – whatever helps recharge you,” says Freeman.

3 Identify your triggers.

Make a list of what sets your frazzle meter off – when you notice one of those things happening, it’s time to lean on your recharging resources.

Did you know? Adding an audio or visual cue (like a song or sweatband) to your new habit can help you make it stick over time, according to research.

DAY 2: TAKE BACK YOUR SLEEP

This little trick can really make a difference, says Sarah Silverman, a behavioural sleep medicine specialist: Spend a bit of time outside each morning. “Bright light in the morning sets your circadian rhythm, and it can also boost mood and give you energy for the day,” Silverman explains. How? Sunlight helps regulate key hormones involved in the sleep-wake cycle. Aim to spend about 15 minutes outside within an hour of waking up. It doesn’t matter whether you take a walk or simply stand still while being mindful – getting out is what counts!

DAY 3: REIGNITE YOUR EXERCISE MOJO

First of all, don’t beat yourself up. “A lull in your workout routine or lost motivation doesn’t mean you’ve failed. Setting mini goals paired with small rewards can go a long way toward busting through those walls,” says O’Connell.

Now set a few mini goals for the rest of this week (or the upcoming one, depending on what day it is now). You might choose to commit to doing a 10-minute yoga video three times or sign up for a fun workout class and then, when you complete this, enjoy a feel-good prize, from having your favourite coffee drink to getting those yoga pants you’ve been eyeing. Keep it going by continuing to write down weekly mini goals in your calendar or journal.