How to move more and why you should!

Full Guide: 15-min read

Introduction

Creating a routine and sticking to it can be a challenge, especially for busy people with demanding jobs, responsibilities and goals.

Before we dive into the specifics, let's first define what we mean by a routine and why it's essential. A routine is a set of actions that you consistently perform in a particular order and at a specific time. Establishing a routine provides numerous benefits, including:

• Reducing stress: Routines help reduce stress and anxiety by eliminating decision fatigue. You know what to expect, and you don't have to worry about making decisions throughout the day.
• Increasing productivity: Routines help increase productivity by streamlining your day and allowing you to focus on specific tasks without distractions.
• Promoting good habits: Establishing a routine can help you develop good habits that support your goals, such as exercising regularly or eating a healthy breakfast.

Establishing a routine that supports your goals and well-being and facilitates greater success in all areas of life.

Understanding the Importance of a Routine

A routine can be defined as a set of habits and behaviours that are performed regularly, often on a daily basis. Having a routine can provide structure and predictability to your day, which can help reduce stress and increase productivity. This is especially important for people who often struggle with work-life balance and burnout due to their job, or industry.

Sticking to a routine can also have numerous benefits. It can help you develop good habits, increase your self-discipline, and improve your overall well-being. However, sticking to a routine can be challenging, especially when you are first starting out. This is why it's important to start small and gradually build momentum.

Understanding the Science of Routines

Habits are automatic behaviours that are formed through repetition. The more you perform a behaviour, the more it becomes automatic and ingrained in your brain. This is because habits are formed in the basal ganglia, a part of the brain that is responsible for automating behaviours.

The neuroscience of routines suggests that once a habit is formed, it is difficult to change. This is because habits are deeply ingrained in our brains and can be triggered by environmental cues. For example, if you always brush your teeth before bed, seeing your toothbrush can trigger the habit of brushing your teeth.

How to Build a Routine

Start Small and Build Momentum

When creating a morning routine, it's important to start small and build momentum. This means starting with a routine that is manageable and gradually adding more activities as you become comfortable with your routine. Starting with just one or two activities can help you build momentum and create a sense of accomplishment, which can help motivate you to stick to your routine.

Use Positive Self-Talk

Positive self-talk can be a powerful tool for sticking to your routine. It's important to stay positive and remind yourself of the benefits of sticking to your routine. Avoid negative self-talk and focus on the progress you are making. Instead of saying "I can't do this," say "I am making progress and I can do this."

Eliminate Distractions

Distractions can be a major obstacle to sticking to your routine. Identify distractions that prevent you from sticking to your routine and take steps to eliminate them. For example, if social media is a distraction, turn off notifications during your routine.

Create a Supportive Environment

Creating a supportive environment can be an effective way to stick to your routine. Surround yourself with people who support your routine and encourage you to stick to it. This can be friends, family members, or even online communities.

Visualize Success

Visualizing success can be a powerful motivator. Take some time each day to visualize yourself successfully completing your routine. This can help you stay motivated and focused on your goals.

Take Breaks

It's important to take breaks and recharge your batteries. This can help prevent burnout and motivate you to stick to your routine. Incorporate breaks into your routine and use them as an opportunity to relax and recharge.

Find an Accountability Partner or Coach

An accountability partner or coach can be a valuable resource for sticking to your routine. They can help you stay on track and provide support and encouragement when needed. Consider working with a coach or finding a friend or family member to be your accountability partner.

Reward Yourself

Celebrating your successes, no matter how small, can be an effective way to stay motivated. Reward yourself for sticking to your routine, whether it's with a small treat or a night out with friends.

H2 - Adjust Your Routine as Needed

Creating a routine is a great way to establish structure in your day, but it's important to remember that life can be unpredictable. Unexpected events such as work commitments, family emergencies, or illness can disrupt even the most carefully crafted routine. It's important to be flexible and willing to adjust your routine as needed. Here are a few tips for adjusting your routine:

• Be flexible: Be open to changes in your schedule and make adjustments as needed. If you miss a workout or your morning routine is interrupted, don't beat yourself up. Simply adjust your routine for the day and move on.
• Make changes gradually: If you need to make significant changes to your routine, do so gradually. This will help you avoid feeling overwhelmed and ensure that you are able to stick to your new routine.
• Track your progress: Keep track of your progress and make adjustments as needed. If you notice that a particular aspect of your routine is not working, make changes accordingly.

FAQs

H3 - How long should you stick to a skincare routine?

When it comes to skincare, consistency is key. It's important to stick to a routine for at least 4-6 weeks to see noticeable results. However, the length of time you should stick to your skincare routine can vary depending on your skin type, concerns, and the products you are using. It's always best to consult with a dermatologist or skincare professional to determine the best routine for your skin.

H3 - How to stick to a routine when depressed?

Depression can make it challenging to stick to a routine, but establishing structure in your day can actually be helpful in managing symptoms. Here are a few tips for sticking to a routine when dealing with depression:

• Keep your routine simple: When dealing with depression, it's important to keep things simple. Start with a few basic tasks and gradually add more as you feel able.
• Use positive self-talk: Depression can lead to negative self-talk, so it's important to stay positive and remind yourself of the benefits of sticking to your routine.
• Seek support: Reach out to friends, family members, or a therapist for support and encouragement.
• Be flexible: Remember that it's okay to adjust your routine as needed. If you're having a particularly difficult day, be kind to yourself and make adjustments accordingly.

H3 - How long should you stick to a workout routine?

When starting a new workout routine, it's important to give your body time to adjust. Aim to stick to your routine for at least 4-6 weeks to see noticeable results. However, the length of time you should stick to your workout routine can vary depending on your goals and fitness level. It's always best to consult with a personal trainer or fitness professional to determine the best routine for your needs.

H3 - How to stick to a routine with ADHD?

ADHD can make it challenging to stick to a routine, but there are strategies that can help. Here are a few tips for sticking to a routine with ADHD:

• Use visual aids: Visual aids such as calendars, to-do lists, and reminders can be helpful in keeping you on track.
• Break tasks into smaller steps: Large tasks can be overwhelming for people with ADHD. Break tasks into smaller, more manageable steps to make them feel less daunting.
• Set realistic goals: It's important to set realistic goals that are achievable. Start small and gradually build up to more challenging tasks.
• Find an accountability partner: An accountability partner can provide support and encouragement and help keep you on track.

H3 - How to stick to a running routine?

Running can be a great way to establish a routine and improve your overall fitness. Here are a few tips for sticking to a running routine:

• Find a buddy: Partnering up with someone will help hold you accountable. Running with a partner will also help you with pacing so you can finish out the mileage you intended to do. For extra motivation, try a local run club.
• Make it a routine: Commit to picking a day and time to run. For example, make every Sunday an active recovery day and go for a run.
• Be realistic: Training is a marathon, not a sprint. Start off by setting small goals then build.
• Keep it fresh: Switch up the route and the run time.
• Set a goal: Whether you have a 5k time you want to build up to or a specific race in mind, set a goal. Having your eyes on the finish line will help you stay consistent in your training.