Are you wondering if there’s more to life than feeling overwhelmed?
Do you desire more space because your schedule is packed?
Is stress affecting your health and relationships?
If you answered yes to any of these, you’re not alone. Sometimes, it feels like you’re stuck in a cycle of overworking yourself, coping with the signs of burnout, and praying for relief. When you’re trapped in the cycle for long enough, your motivation wanes, your relationships become strained, and your performance suffers.
You want to create positive change, but chances are, you won’t break the cycle overnight.
Still, you can create mini changes one day at a time.
One small habit at a time.
Last month, we talked about letting go of the things that weigh you down:
This week is different. Instead of sharing what to let go, I’m sharing mini personal habits that you can embrace. When you practice these habits for long enough, you do more than exit the burnout cycle — you claim a life of greater ease.
The Power of Habits
When you form personal mini habits, you’re not just adding something else to your to-do list. You’re becoming a more resilient version of who you are.
For example, waking up 30 minutes earlier to do something that benefits you on a physical, mental, or spiritual level is more than just getting out of bed early. When you create this habit, you’re becoming someone who cares deeply about herself.
James Clear, the author of Atomic Habits, shares the relationship between habits and identity. “Every action you take is a vote for the type of person you wish to become,” Clear wrote. “No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
In other words, one day will hardly make a difference. But weeks of faithfully practicing your habits can manifest the incredible and beautiful changes you desire. While each woman’s goals may vary, the following six habits will lead you to greater joy and ease.
6 Personal Habits to Practice Daily for More Joy and Ease In Your Life
#1 Have A Morning Practice
Before calls, texts, emails, and children beg for your attention, the morning offers a moment for silence and reflection. While the world sleeps, use this time to tune into your body. Before fulfilling what other people ask of you, first listen to what your mind and body ask of you. Their request might be physical, like more water and sleep. Or it might be emotional, like a deep and heartfelt conversation with a close friend.
A morning practice looks different for everyone, yet it need not be complicated. The following activities can help you tap into your inner dialogue:
- Walking outside
Each of the above activities will strengthen your mind and body over time. Each morning you choose to fulfill upon your practice, you’ll feel a little more grounded and balanced. This resilience enables you to maintain a positive mindset throughout the day, which provides the opportunity to move closer to achieving your goals with joy and ease.
#2 Set An Alarm For Bedtime
Alarms aren’t just for waking up. You can also set an alarm for when it’s time to get ready for bed.
When following a morning practice, don’t make the mistake of sacrificing quality sleep. When your sleep suffers, you feel tired, irritable, and unmotivated. Getting adequate sleep — 7 to 8 hours — will keep you energized and motivated as you pursue your goals.
Making your sleep a priority is one way to love and honor your body. Just as your morning alarm tells you when to get up, your evening alarm reminds you that you can rejuvenate your body by preparing for a restful night’s sleep.
#3 Name 5 Things You’re Grateful For
Manifesting more joy in your life begins with acknowledging the blessings that already exist.
The bare minimum you need to survive is food, water, and shelter. Anything beyond this is a gift. Whether it’s nutrition, shelter, a healthy family or good friends, these things are all worth acknowledgment and appreciation.
Each day, pause for a few seconds.
Think of 5 things that you’re grateful for at this very moment. Then express your appreciation by saying aloud, “I am grateful for ______.”
I’ll share 5 things I’m grateful for right now: “I am grateful for my loving family, my cuddly cat, my comfortable home, my caring friends, and my fabulous mentors and coaches.”
Even during times of overwhelm, there is still much to appreciate. This daily gratitude practice will remind you to be joyful in the present while being open to receive the abundance yet to come.
#4 Reach Out And Connect
Powerful support systems contribute to a life full of love, warmth, and joy.
But we sometimes take the people we cherish for granted.
The truth is that our loved one won’t always be there. Our time on this physical plane is finite.
These recent months of self-isolation may have distanced you from those special people. It’s time to rebuild those bridges.
Take advantage of every moment you can to reach out and connect.
Time may feel insufficient, but love and joy can be infinite. Manifest both of these in your life through the relationships you keep. A simple text message or a phone call is all you need to keep those support systems strong.
#5 Eat A Home-cooked Meal
Your body is something else you might be taking for granted.
The time spent sheltered at home may have had you ordering take-out or delivery more often than is healthy. To show your body more appreciation, start feeding it delicious and nutritious foods.
Head to the grocery store and pull out your kitchen apron. Or, if you’re like me and want someone else to do the legwork, sign up for one of the meal delivery services that provide all the ingredients. Then, all you have to do is put the meal together. Eating a healthy home-cooked meal (don’t skip the vegetables!) will build the daily habit of respecting your body.
Your body will reward you with more energy, a sharper mind, and brighter skin over time. And as you enjoy this increased vitality and desire, you will manifest your vision with greater ease.
#6 Step Outside
While many non-essential businesses are reopening, many gyms remain closed.
Fortunately, you don’t need a gym to get your steps in.
You can step outside, feel the warm sunshine, and breathe in the fresh air — all without the price of a monthly gym membership.
According to Lifehacker, stepping outside can also promote mindfulness and reduce stress. “When things get overwhelming, as they so often do nowadays,” they wrote, “putting on a pair of comfortable shoes and going for a short walk—while maintaining proper physical distancing of course—can help bring a little calm to a chaotic world.”
This can be especially true if you’re working from home. Leaving your home to embrace the outdoors can bring much-needed separation from stress triggered by your work-from-home environment.
Don’t Let Overwhelm Block You From Your Best Life
2020 hardly feels like living your best life. Coping with COVID-19 and social injustice introduced new challenges and stressors that may reinforce the burnout cycle.
Yet you don’t have to postpone inner peace to 2021 and beyond. These daily habits teach you that even small actions, when done daily, can introduce powerful and long-lasting change — change that will create more joy and ease in your life.
Your journey doesn’t have to be a solitary one either. If you need additional support, claim a Complimentary “Overcoming Overwhelm” Discovery session with me.
In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to schedule a Complimentary “Overcoming Overwhelm” Discovery session.
It’s 2:00 and you’ve hit another afternoon slump. You wonder if you can make it to the end of the day.
“Why do I feel so tired all the time?” you ask yourself.
Even if you’re working from home due to coronavirus, it feels like another exhausting day in the office.
You consider pouring yourself another cup of coffee. You might even have an energy drink waiting for you in the fridge.
Yet there lies the problem. You rely on sources that offer temporary energy boosts. However, the problem — and solution — is deeper than that.
You’re having a new and different experience — life in quarantine. And with the added stress and anxiety, you may be experiencing coronavirus quarantine fatigue. “It’s just overwhelming,” says behavioral health therapist Dr. Jane Pernotto Ehrman, “and part of the fatigue is the uncertainty, unpredictability and the unknowns in all of this.”
That’s why it’s time to put away the caffeine and sugary energy drinks and practice a healthier response to feeling tired all the time: self care!
Self-care is free, easy, and can be done at home!
How Self-Care Can Optimize Your Energy
Energy is like a battery. Ideally, you’re waking up at 100%.
But what happens when you don’t get enough sleep? Or your diet is lacking nutrients? Or your life is all work, no play?
You might wake up at only 80% or 50%. These are only a few causes of low energy in women that can lead you to suffer from signs of burnout.
And if you’re experiencing exhaustion from coronavirus, you might be feeling any number of the following symptoms:
- Low motivation
- Appetite changes
- Racing thoughts
That’s why I created this two-part series on optimizing your energy, especially in these uncertain times. In this article, I explain how self-care can boost your energy. Next week, I’ll show you how to budget that energy with productivity tips.
So, why self-care? you might ask.
Everyday presents its own stressful challenges and the coronavirus outbreak has introduced new ones.
Yet, imagine starting every day at 100%. Your mind feels sharper. You have more bounce in your step. Your goals are clear. You know what you need to do. And you take action.
“If we don’t take action and recharge,” says Dr. Ehrman, “We will remain stuck. So, it’s important to relieve stress to re-energize and be more present.” Self-care helps you optimize your energy so that you can create and live your best life.
Here’s how you can do it.
Feeling Tired All the Time Because of Coronavirus Quarantine Fatigue? Here are 4 Self-Care Tips to Optimize Your Energy
#1 Clean Up Your Diet
Your body is like a car and the food you feed it is the gas you pump.
Without gas, you’re running on fumes. With poor-quality gas, your car starts experiencing some problems.
It’s the same way with food. Some foods are low-quality and do little for your body. They’re usually high in calories and low in nutritional value — think chips, candy, and fast food.
If you want to boost your energy, look at the food you eat. If you discover your diet could be better, try planning your meals in advance. This encourages you to be mindful of what your body is taking in. The following tips will keep your diet healthy and your body energized:
- Consume more complex carbs (like fiber-rich vegetables and whole-wheat grains)
- Avoid simple carbs (like cookies and dairy products)
- Increase your intake of dark, leafy vegetables (like spinach, broccoli, Swiss chard and kale)
- Reduce your caffeine intake to avoid energy crashes (like coffee, energy drinks and soda)
- Drink enough water (the Institute of Medicine recommends 9 cups each day for women)
But if you’ve been to your big chain grocery stores lately, you probably noticed that some shelves are picked clean. You may need to explore other options for buying nutritious foods.
Now is a good time to support your local businesses by visiting a nearby mom and pop store. Or you might even want to start a garden and grow your own produce!
When you feed your body high-nutrition foods, it rewards you with increased energy and longevity.
#2 Cultivate Better Work/Life Balance
As a modern woman, you wear several hats: mother, businesswoman, caregiver, spouse, and more. But one that you might forget to wear is the woman who practices self-care.
You spend all of your energy on other people and obligations, but forget to save some for yourself. You suffer from poor work/life balance. Your other obligations — whether professional or personal — dominate your life and your health begins to suffer.
Show yourself how much you love yourself by putting your own self-care first.
Try creating and maintaining a morning routine. Before you give your time and energy away, give it to yourself first. Exercise and meditation are great ways to kickstart your day. I enjoy greeting the morning with meditation and words of affirmation, followed by quality time with my pen and journal.
If you work from home — which many of us are doing in these crazy times — set a cut-off time for the end of your workday. Clean up your workspace and shut down for the day. Unless you’re a doctor or firefighter on call, work can wait until the next morning.
Your home should feel like a sanctuary. Don’t let coronavirus ruin it!
#3 Schedule a Well-Deserved Staycation
Daily self-care is critical to your health and well-being, but sometimes you need more.
Even when you’re maintaining a morning routine and getting enough quality sleep, you can still feel over-extended. If you’re still stressed, it may be time to take an extended break.
With what’s going in the world, now may not be ideal for traveling. But that doesn’t mean that you can’t relax and play!
Instead, schedule a staycation as soon as possible. Stepping away from your responsibilities, while staying home can do wonders for your health. A staycation gives your mind and body the time and space needed to declutter and unwind.
After a relaxing break, you can return to your daily responsibilities with renewed energy and focus.
#4 Cage Your Monkey Mind
Have you ever heard about monkey mind?
“Monkey mind is a term that refers to being unsettled, restless, or confused,” says Dr. Diana Raab, “It is also the part of your brain that becomes easily distracted.”
Has this ever happened to you?
You might be working on a task, but your mind veers instead to the latest COVID-19 update. There are many changes happening within your community. You might be checking your local news or social media to stay informed.
Each time you get distracted, you squander valuable time and energy.
Cage your monkey mind with meditation. Monkey mind often feels like you’re swimming in cluttered thoughts. Meditation pulls you out of the water by inviting your attention to the act of breathing. Many people remark on how clear and alert they feel after a meditation session.
If you’re new to meditation, try using guided meditation apps, like Insight Timer or HeadSpace. Their sessions will teach you the foundations of meditation and intentional breathing.
Do you have any energy-boosting self-care tips that I didn’t mention? Share them with me in the comments below.
Make Self-Care a Habit
“The holy grail of habit change,” says James Clear, author of Atomic Habits, “is not a single 1 percent improvement, but a thousand of them.”
Waking up with a fully charged battery will support you when you feel coronavirus quarantine fatigue creeping in. But this happens only when you commit to making self-care a daily habit.
You might not notice a difference in your energy levels at first. But if you maintain a self-care routine, you will notice higher energy levels over time.
And daily self-care doesn’t have to be a two-hour routine. It can be as simple as 10 minutes every day with my “From Burnout To Balance: A Simple 10-Minute Daily Self-Care Practice.”
This practice has been shown to:
- Increase mindfulness, well-being, self-confidence, and personal power
- Increase your ability to concentrate
- Cultivate a greater resilience to stress, a positive mindset, and a sense of hopefulness and calm
- Decrease stress and stress-related symptoms like frustration, mood swings, feelings of overwhelm or lack of control, anxiety, depression, low energy, headaches, body aches and pains, muscle tension, chest pain and rapid heartbeat, insomnia, and frequent colds and infections
- Reduce or even stop worrying
Click here now to claim your free gift of my “From Burnout To Balance: A Simple 10-Minute Daily Self-Care Practice.”