Routine:
A sequence of actions that you do repeatedly. To many, routines may seem boring, rigid, and tedious. The truth is that morning and evening routines prime us for success. They help us focus, build good habits, be efficient, and find balance.
These days, most of us have been summoned into quarantine. It’s easy to fall into lazy days, never leaving the house. Now more than ever, a structured routine can help prevent us from stumbling through our days.
Here’s a sample of a Quarantine Routine:
Wake:
The first step is to wake as close to the same time daily as possible. Our body is a biological clock, and aligning your lifestyle with circadian rhythm has been shown to have numerous health benefits and lower risk of disease.
Immediately after waking, drink a glass of water. Even if you don’t feel thirsty, it’s easy for your body to become dehydrated overnight, after not drinking for 8 hours. Proper hydration is essential for good health. All cells and organs need water to function optimally. For example, proper hydration helps regulate blood pressure, supports healthy digestion, flushes waste, regulates body temperature and boosts skin health. Aim to drink at least half of your body weight in ounces per day. So, if you weigh 150lbs, then aim for at least 75 ounces of water. Keep in mind, caffeinated and alcoholic beverages are dehydrating, so water intake may need to be increased with this consumption.
Morning:
Eat a solid breakfast, rather than grabbing a processed bar. Eat a balanced meal rich in nutrients, which ideally contains carbohydrates and protein such as scrambled eggs with spinach and fruit, or steel cut oatmeal with walnuts and apple. Breakfast is a good time to take supplements. Certain supplements are best taken in the morning and/or with food such as Res-Q Heart360 and Res-Q Ultimate B Complex. If you are trying to control blood sugars, Res-Q 105Max should be taken now, as well as with lunch and dinner. This is also a great time to get in a dose of omega-3s.
Morning Brain Boosting Activity:
For some, this may involve work, and for others, a brain exercise looks like a crossword puzzle, or taking an online class or workshop. Take this time to drink more water. Given our current circumstances, many of us are feeling more stressed than ever before. This is the perfect time to take your first dose of Res-Q Stress Blocker, providing adaptogenic herbs that help to increase our resistance to stress.
Late Morning:
Exercise now or in the afternoon. Walk outside if possible, or conduct your own session indoors with calisthenics, weights, or yoga. If exercising, take Res-Q Orosine with Res-Q RenewU about 30 minutes before a workout or activity for an added energy boost.
Mid-day:
Eat a balanced, nutrient-dense lunch. This is a great time to take Res-Q ProBiotic, because gut flora is easily disrupted and depleted, especially during times of stress. One capsule of Res-Q ProBiotic per day helps to balance gut bacteria and maintain a healthy immune system, which can reduce your susceptibility to sickness. It’s also a good time to take Res-Q Vital D3, since vitamin D is fat-soluble and taking it with a bit of fat in a meal will increase its absorption.
Afternoon:
Something productive or exercise: If you did not exercise in the morning, now is another option. Otherwise, consider cleaning, organizing, or a craft. The second dose of Res-Q Stress Blocker can be taken now. If you are more compliant taking supplements with meals, take it with lunch.
Afternoon Activity to Feed Your Soul:
Consider journaling, looking at old photos, and connecting with friends or family via phone or video chat. Drink more water, too!
Early Evening:
Eat a balanced, nutrient-dense dinner and take your second dose of your preferred Res-Q Omega-3. Set goals for tomorrow, then wind down in a way that you enjoy, like reading, watching TV or movie, playing a board game, or even just drinking a cup of tea. Continue to sip water until bedtime.
Evening, 15-30 minutes before bed:
If feeling anxious and wanting extra support to relax, consider deep breathing to calm the nervous system. Take Res-Q PM or Nivå PM to help optimize sleep. Be sure to practice good sleep hygiene. If you haven’t already, turn off blue light sources like your laptop, and ensure the bedroom is cold and dark enough.
Bedtime:
Keep bedtime the same nightly, and sleep 7-9 hours per night.
