Fall into effective routines

Posted: September 22, 2016 By: Comment: 0

Fall means winding down from Summer and settling back into new (or old!) routines. Routines can be very grounding for all individuals for both body and mind. Without routines, we may be limiting our ability stay focused, productive, organized and committed. Creating routines around professional and personal schedules is critical (hint, hint, socializing and YOU time!).

First ask yourself, what habits would I like to shift?

Here are some effective tips and suggestions on how you can modify your current routines:

Create an ideal schedule

  1. When you begin to create your ‘ideal’ schedule, don’t forget to carve out time for socializing and fun. This is often overlooked!

Start slow

  1. Ease your way into a new habit by first committing to a small change. If you want to improve the quality of your sleep for example, begin by getting into bed 30 minutes sooner than you usually do just three nights over the next week.
  2. Make time for snacks and meals; eat slow without any distractions while doing so.

Power down

  1. Dim the lights 1-1.5 hours before bed and turn off all devices at least 60 minutes before bed time.

Quality sleep

  1. Keep consistent sleep and wake schedules- even on weekends. Going to bed late and waking up late can shift your body’s natural clock.
  2. Practice an evening and morning ritual. Make time to breathe deeply, enjoy a quiet moment to yourself or walk, make a list of your ‘stressors’ before bed, brush your teeth and keep electronics to a minimum. Be consistent with this ritual.
  3. Avoid stimulants past noon. Try drink chamomile, lemongrass, valerian root or hibiscus teas if you are having trouble falling asleep. Avoid Dark chocolate, coffee, energy drinks and any caffeinated beverage after lunch time.


  1. Exercise daily. This doesn’t always mean ‘gym-time’. Move your body at any chance you get- running up and down flights of stairs,  doing leg raises at the desk… all forms of movement add up!
  2. During the day, avoid the afternoon slump by getting some fresh air. Step outside on a break or at lunch; daylight and fresh air stimulate the brain and reset your circadian rhythm.