Working in integrative medicine, I’ve seen countless health trends come and go. From self care tips and diets du jour to skincare regimens and longevity hacks, there’s a lot of good (and some not-so-good) advice out there.
And while I’d like to think I’m immune from wanting to try out all of the latest and greatest products and thinking that I too need a 3 hour morning routine to start my day . . . I am not.
Despite knowing better, I still struggle at times to sift through the noise and instead of focusing on doing simple things daily, I start overcomplicating it all. But when I find myself veering way off course “Do I really need an infrared sauna? Or just to spend more time outside in the sunlight?” and getting lost in the minutia, these are the five foundational behaviors I come back to, to feel grounded in my body and mind. And it definitely doesn’t require 3 hours every morning.
The Foundational Five
Daily Walks
Spending time in nature
Moments of Stillness
Getting quality sleep
Nourishing Foods
Daily Walks
I don’t know why it works but it does. And even on the crummiest of days, getting outside for a walk helps to clear my mind and helps things to feel more manageable. It’s a great way to unwind and provides an opportunity for introspection, some fresh air, and movement that feels good. And while I wish I could walk for at least an hour every day, that’s often not my reality. Fortunately, even 10 minutes does the trick! I also like to use walks as a time to connect with my people. It feels hard sometimes to carve out time for a phone call or a walk so combining the two is my favorite way to multi-task.
Spending Time in Nature
Sometimes you just need to literally touch the earth. Through your feet (standing outside in the grass) or your hands (working in the garden). There’s just something so grounding about being outside. Even sitting by a sunny window or taking my morning tea out onto the porch feels really good. Taking a moment in nature is a perfect reset for my brain.
Moments of Stillness
My brain is a busy place! And my guess is that yours is too. Because even though sometimes the chaos of our brains feels like a really lonely place, we’re all a little more alike than we think. Listening to a guided meditation for five to 10 minutes in the morning or taking a moment to write the things I am grateful for helps set a positive tone for my day. And even though it doesn't always happen, it makes a difference when it does!
Getting quality sleep
Feeling well rested just makes everything feel easier. My mood is better, my day feels more manageable and it’s easier to feed myself well. Not that it’s always possible but I’ve been trying harder to get myself into a regular sleep/wake routine. Bedtime varies a little but the time I wake up almost always stays the same. I’ve been trying to get more natural sunlight early in the day to regulate circadian rhythms, and creating good boundaries around work and technology use in the evenings. Because watching the news or checking work emails before bed doesn’t really help anyone sleep more soundly.
Working on my Mindset
If you’re anything like me, your inner monologue is kind of an asshole. Definitely not the kind supportive friend you enjoy being around. It’s been said that we have TENS OF THOUSANDS of thoughts every single day. So if your brain is constantly telling you mean things or looping “what if’s” or “you should’s” it’s definitely going to create some stress and anxiety. My friend recently shared this podcast with me from Mel Robbins and it was exactly what I needed to hear, so now I’m sharing it with you, because maybe it’s what you need to hear too.