We heard of platitudes telling us to start our day with optimism, enthusiasm and optimism. Seldom do these wisdom is followed by how’s.
Can you relate? You decide to live healthier, eat better food, and move around more. You do well for the first few hours of the day, but before long, unhealthy habits keep sneaking in. You push back your workout or that 20-minute walk you were going on today until evening. By the time you get home, start dinner, and take care of a few chores, you’re too tired to do anything but sit on the couch and watch some TV. Needless to say, that workout isn’t happening, and you’ve long stopped making smart food choices.
The problem is that our willpower and motivation to make changes to our habits and behaviors diminishes as the day progresses. Think of it as a bucket that’s at its fullest in the morning. As you make decisions throughout the day at work, about meeting friends, parenting your kids, and spending time with loved ones, that bucket starts to drain. By the end of the day, there isn’t enough willpower left to make yourself go for that after dinner walk or create any other healthy habits.
This draining energy is why it’s so important to focus on your health and creating healthy habits as early in the day as possible. Does this mean you have to get all your workouts in early in the day? And what about food? You obviously can’t eat all your healthy meals early in the day. Besides you have to determine what is healthy meals to begin with.
What you can do is set the tone for the day and plan. That’s what we’ll focus on in this report. I’ll show you how you can start to make healthy decisions early in the day that will set you up for success until you’re ready to head to bed. Implement these simple, healthy success strategies, and it won’t take you long to create new healthy habits.
Workout Before You Sit At Your Desk
Let’s start with the idea of setting yourself up for success. One of the best ways to set the tone for a healthy day is to get in a quick workout before you get ready to sit down at your desk.
The workout doesn’t have to be anything involved or complicated. Head out for a brisk 15-minute walk and do a few stretches. Or go through a yoga routine, or even pop in one of those exercise DVDs you have laying around. It doesn’t matter what you do as long as you get moving and get some exercise.
You can do this before you head to the shower if you’re concerned about being sweaty and smelly at work. Do your workout first, shower, grab a healthy breakfast, and you’re good to go. What an amazing way to start your day and set the tone for healthy new habits.
Not only does it put you in the right frame of mind to make smart choices when it comes to moving more and eating healthier the rest of the day, but it also helps you get energized and focused for work. There’s no better way to get the blood pumping and wake up your mind.
Give it a try. I find it helps to determine what the workout will be the night before. Lay out the clothes or gear you need to get it done first thing in the morning. Then get up and get it done. With this one win under your belt first thing in the morning, you’re setting yourself up for some healthy success throughout the rest of the day.
Plan And Prep Your Meals First Thing In the Morning
Next, it’s time to focus on what you’re eating. Working out is a great start, but it’s only part of the equation when it comes to establishing healthy success habits. What you eat and drink is just as important. Remember, the mornings are the time to make smart decisions. That’s why this is the perfect time to plan and prep your food for the day.
If you’re new to meal planning, this may sound like a lot of extra work, but it isn’t. It will make your life easier as your day gets busy. While you’re drinking your coffee, grab a piece of paper and make some decisions about what you’re going to eat today for breakfast, lunch, and dinner. If needed add in a healthy snack or two. A note about how much water you want to drink is another good idea.
While you’re fixing breakfast, or when you have a few extra minutes before work, do what you can to prep your meals for the rest of the day. Go ahead and get that salad for lunch put together so you can grab and eat it. Get a healthy dinner started in the crockpot or if needed chop some of the food, so it’s started for the evening. Doing even a little bit of prep work will not only make your life easier come dinner, but it also commits you to preparing this healthy meal.
If there are ingredients that you need to buy, put together a shopping list early in the morning and then add a trip to the grocery store on your calendar. Again, it’s a little extra commitment, but by allotting time for it on your busy schedule, you’ll ensure you’ll have the healthy food in the house when you get hungry.
Now is also a great time to prep a few healthy snacks that you may need. If you work outside the office, take your healthy lunch and a snack or two with you along with some water. If you’re working from home, keep these snacks ready to go for when the urge strikes. It will keep you from snacking on junk food.
Find a few healthy snacks like raw or roasted nuts and seeds or raw veggies. Prep the veggies and have them ready to go. Baby carrots or cut up broccoli and cucumber with hummus are a flavorful snack that you can keep in the fridge or cooler for when you need it.
As time goes by and you become more comfortable with planning your meals, you may want to plan your lunches and dinners for an entire week and get all the grocery shopping done in one trip. It’s a great time saver.
Schedule Health Breaks And Stick To Them
Last but not least, let’s schedule some health breaks throughout the day. The health breaks could be as simple as making sure you get up every 45 minutes or so and do a few stretches. It’s important to keep the momentum going and encourage yourself to create those healthy habits by putting them on the calendar.
Set an alert to remind you to meet up with a friend for a walk at lunchtime or to head to the gym for a Zumba class. Writing it down or adding it to your Google Calendar helps you commit to those healthy habits.
Another great idea is to set an alert a few times throughout the day to check in and see how you’re doing. If you’re wearing a pedometer or fitness tracker, now is a great time to see how you’re doing with your steps or activity minutes. Doing this throughout the day gives you plenty of opportunities to pick up the pace and walk around more.
It’s also a good time to review how you’re doing with food and water consumption. Drinking enough water throughout the day can be a bit of a struggle. By checking in and reminding yourself to drink a glass of water, you help keep yourself hydrated, but you also work on creating one more healthy habit.
Last but not least, you need breaks throughout the day to relax and unwind. You can’t continually push yourself hard or stay at your desk no matter what. Taking breaks gives your mind an opportunity to rest and relax. You’ll come back refreshed and end up with a much more productive day.
Use these breaks to walk around, stretch out your shoulders and back, grab another glass of water, or sit and enjoy the fresh air and sunshine outside for a bit.
Improving your health, becoming more active, and enjoying foods that nourish our bodies doesn’t have to be hard or complicated. By getting started early in the day and setting ourselves up for success, it becomes easy to work on those new healthy habits until they become an integral part of our healthy lifestyle. It is well worth the effort, and you’ll reap the benefits for years to come.
What can you start doing that will help you become happier and healthier? Make a list and commit to it. Commit to it for at least a month. You’ll be amazed at how much progress you can make in this short period. More importantly, you’ll love the way you feel.