Designing Routines that Work

Morning Edition: 8 Tips to Starting Your Day Off Right

I know that there are a lot of posts about mornings and how to make the most of them. This is sort of one of those posts, but I'm going to try and keep it as real and as honest as possible. This is the first of a few posts about routines. I am very a very passionate organiser (I think it's a positive attribute but to each their own!), and routines are one of those things that make me feel in control and productive.

Creating Habits are Hard

Having a routine in the morning and having the feeling of getting all sorts of things done before you even leave the house, is IMPORTANT. The article Can a morning routine make you better at your job? by the BBC, provides evidence from individuals experiences and suggest that the morning routine is the ideal time for personal priorities. The morning is the best time to get things done without distractions. One principle of the psychology of habits is the idea of “decision fatigue”. This states that towards the end of the day we are more likely to make “bad” decisions or choose to do nothing at all (Source: Developing Good Habits). For example, you are more likely to work out if you do it right when you get up in the morning opposed to waiting until after work or class, especially if you’ve had a long day of thinking, problem-solving, and concentration. At that point you’re more likely to decide that you are tired and just want to go home. I know I have been guilty of this. Therefore, getting things done in the morning and having a routine of what you do is suppose to help you achieve more, at the time of day when you are most motivated.

Life Happens, Routines Change

I know that everyone has busy lives and someone who can really achieve all their new years goals, stick to their routines of constant journaling, and not break their healthy no-sugar diets, must be a miracle worker. We all slip up once and a while. Sometimes we need that sleep in instead of the work out. From time to time we have down days and need that comfort food. These tiny obstacles that divert us from our goals are okay. I think we get the feeling that when you plan something you have to do it exactly as you’ve imagined, or else you have failed. I do not think that is the case.

I want to propose how I have created routines in my life that motivate me and inspire me to keep going. At the same time, life happens. Not everything goes as planned and routines need to shift and be adjusted accordingly. Routines are not there to make you feel unsuccessful or shitty about how you are unable stick to habits or achieve your goals. They are there to bring structure to your life, in this case your morning, in little ways and create a feeling of fulfillment because you are doing things for yourself and making time for you.

Here is my morning and some tips and approaches in regards to not letting these plans and goals take over your life. Here are also some reminders so that the routine you create doesn’t have an opposite, negative affect, where you feel like you are unable to achieve everything opposed to adjusting and feeling fulfilled in what you have done.

My Morning Routine

I have a short list of things that I would like to do in the morning. I created this list and started sticking to it back in February. It worked really well while I was at school, but since I’ve been back at home for the summer, I’ve had to adjust it to my new schedule. I have a job instead of school which random hour shifts, where I can’t always get to bed when I want and need days of sleeping in to be alert during later shifts. The list of my morning to-do’s still stays pretty consistent; working out is my priority, and then I adjust the rest according to the day.

I put the small things on my list as well, like showering and making my bed because the more you can check off your list, the more productive you end up feeling.

Aspects that Make for a Good Morning
… Based on my own Experience

First, watching the day begin. I LOVE mornings - being up early when all is quiet, seeing the sunrise - but I also love my sleep. I need about 8 hours of sleep so getting up early works if I go to bed by 11pm. However, this isn’t always the case because I have a lot of work to do, I had a late night class, or it takes me longer to fall asleep. Therefore, I give myself that wake up period, but I usually wake up more towards 7.30. Still, getting up “early” is a huge influence on how I feel.

I follow my morning routine every day of the week. I follow it closely on the days I have lots going on and I even try to incorporate it on the weekends, but truthfully thats usually after a nice sleep-in. Even on days when my classes start later, I still do my best to stick to a 7.30 wake up. That way I can get a decent amount of work hours in before classes start, and have less to do later in the day when my brain starts to shut down. Sometimes I stretch my wake up time until 8 but I find that I need an “early” start in order to feel productive. The later it gets, the less I want to do this routine because I start stressing and want to get a start on my work to-do list.

Second, a positive mindset. Mediating or doing Tony Robinsons “Priming” in the morning is a nice “in-between” stage from sleeping to actually getting out of bed. You are still sleepy, so it’s nice to have a slow wake-up where you can stay in bed 10-20 min longer to mediate or focus your mind on all the positives in order to create an optimistic and gratitude filled mindset to continue into the day with. I try not to look at my phone until I have finished this part of my routine.

MEDITATION: Oprah and Deepak have FREE 21 day Mediations where they focus on a topic such as “stress” or “Desires and Destiny” (their upcoming one). It’s an app that I have downloaded and the mediations are about 20 min … max. 10 min of talking and then about 10 min to mediate. I find the guidance helpful and they raise some interesting and insightful ideas to think about.

PRIMING: My mom introduced my to Tony Robinson, who supports people in creating their best life, whether that is in regards to work and business, love and relationships, or personal issues and goals. He has a 15 min priming exercise (also free audio) that wakes me up mentally in the morning. It is less in the direction of mediation since he talks the entire time, but this guided audio reminds me about all the things I have to be grateful for and encourages me to refocus my attention and energy on the things I want to achieve this day/week/month. Sometimes there is so much going on we loose focus on what is actually important and instead we become overwhelmed with all the things on our “to-do lists” that aren’t actually that important.

Third, the feeling of accomplishment before work. Working out in the morning before you start your day at school or the office creates a sense of accomplishment. If I feel as though I have accomplished something before I have even eaten breakfast, I feel motivated to get even more done in the day. Alternatively, if I am having a rough day with getting things done, I can always remind myself that I already worked out this morning, which makes me feel a bit better. I also feel the change in my body. Working out gets the blood flowing and energies me and my brain. I don’t feel as tired after sweating it out!

MY FAVE WORKOUTS:

Since January I have been doing Beach Body’s “21 Day Fix” which I love. I found it for $30 on Amazon and there is a 30 min work-out video for each day of the week. I don’t have time or a want to do a long work out, so this is perfect and it's hard! Also, I like when there is a schedule that tells me what work out to do on what day, instead of me searching through videos or being indecisive about what video I want to do. This review gives an overview of the program with lots of info about 21 Day Fix if you are interested!

I was also recently introduced to “Blogalties” on YouTube which has a variety of videos from 10-30 minutes that are a great alternative on those days that 30 minutes doesn’t even seem possible.

Some days, especially when there is a lack of positivity in my morning attitude, I prefer to do a Yoga practice. I use an online Yoga Community called Gaia. They have thousands of different yoga classes you can follow from home from your computer/iPhone, as well as Films and Documentaries that can be insightful and helpful in refocusing your attention on the right things.

Fourth, planning to make it a healthy day. I LOVE food, so I am someone who is always very concerned about what I will be eating. I also like to have lots of snacks because I get hungry throughout the day, at non-eating times. I have a board on interested called “Cooking for One” with all kinds of healthy lunch ideas, bowls, and combos. I don't want to eat a sandwich everyday, and salads are a lot of prep I find… also cause I love avocados and you really have to cut the avocado up right before you eat it… so yes, the struggle. Here, meal prep is key. Have some veggies and snacks ready in plastic bags or Tupperware. Often I’ll also have a tuna salad ready to just spread on bread in the morning. you get out the door on time and have a yummy lunch to look forward to!

8 Tips for the BEST Morning EVER!

Make your Own List
What is important to you? What do you want to do for yourself that would make you feel positive and fulfilled going into your day? Maybe it’s important for you to talk a walk and clear your head. Maybe watching the sunrise each morning can help fill you with that positive energy. Maybe you need a cup of coffee before anything else. I have incorporated my morning routine into this post, but that does not mean this is the best or only way to do a routine. The things you do in the morning are

I also like to put all the little things on the list as well: showering, getting dressed, etc. This mentally gives me a lot to “check-off” and makes me feel like I’ve already got a lot done since I’ve woken up (even if its just having showered!).

Pick a Time Frame
I try to give myself 2 hours in the morning from when I have to get up to when I have to leave. The first hour allows me to mediate or work-out, as well as shower. The second gives me enough time to get dressed and eat breakfast while I make my lunch. The second hour is the things I would have to do anyways, even if I did not have a routine set.

Try different things to discover what makes your mornings happy!
This is just my list and how I feel that these factors improve my morning. Everyone is different and maybe there is just one thing you’d like to do in order to create your morning routine. Again, this time is YOURS!

Do things that you actually want to do in the morning!
I know that if i put journaling on this list, it wouldn’t happen… that is something I really have to do when I feel like it, and it cannot be a “to-do” for me. On another note, I was super excited about the 21 day Fix video when I got it, and I still am excited to get up and do it for 30 min.

Baby Steps
The Routine will develop over time. You will try different things, see if they improve your morning or if you are energized after your routine. Additionally, choose 3-4 mornings a week where you will stick to your routine. This will make the mornings you have to get up earlier to get your list done less daunting, if you know you have 3 days when you can sleep in longer. This approach can also be an interesting way to compare how you feel on the days you follow your routine versus the days you don’t. It might motivate you to increase the days of morning routines.

Try to do at least one thing on your list each morning
If you only have time for a short work out or would rather mediate, or want to make a fancy breakfast because that’s what you are craving, then go with that feeling. Don’t force yourself and don’t ridicule yourself for not following each very specific rule and part of your morning routine. Let if flow and allow yourself over time to step into it a bit more naturally.

The longer you do it, the easier it gets
This goes hand in hand with taking baby steps in building up a routine that works for you, and the need to result to just doing one thing because you snoozed your alarm 5 times. When you have found a routine that works for you and you are excited about it and dedicated to it, do you best to really incorporate it into your life.

Back-ups
Some days you just don’t feel like working out… In those cases, have a short work out video you can do as an alternative, do yoga, or even simply stretch for a bit … main thing is to feel like you’ve done something. Same goes for mediation or whatever other things you’d like to do in the morning… if you’re feeling stressed, do it for 5 minutes or journal if that’s what you are feeling like instead.

Its not a matter of failing … its about working towards building a Routine that YOU like and the works for you, so that you can actually stick to it!

8 Tips for Active Trips

Organized “Bagged” Packing for long and far trips…
Not so much what to pack, but rather how to pack and prepare!

 

As my brother would say, “Overpack - you can never have enough”; however, there are other ways to go about packing if you want to actually know what you are bringing, which can avoid the feeling of having forgotten something very important (but you just can't seem to remember what).

One benefit of being organized is knowing where everything is at all times. I have had quite of bit of experience with packing from various family vacations and now, with my life split by an ocean. That requires a lot of packing, for moving or when going home, as well as a lot of planning. It has also gotten me into a routine… what and how I pack when I travel.

I am currently packing for an exciting Kite-surfing vacation, which means lots of activity. The accommodations are shacks on a beach, so the packing requirements call for sporty and simple clothes. The list of what to pack varies slightly for this trip, as I will need beach clothes and bathing suits, rashguards and boardshorts, work-out clothes for yoga or morning runs on the beach, and casual dinner outfits.

My goal of this post is not about telling you what I think you should pack (although I do have a few pictures that might spark some ideas), but rather to share my insights on how I approach packing, specifically for an active trip that requires a variety clothes for all the activities. Here are the 8 tips that I find helpful as guidelines for packing for such an adventure!

Tip 1: Make a To-Do List

Yes, a packing to-do list is also important, but first, I would suggest making a list of all the things you want to do on the trip(s). Will you be working out or just going on excursions? In other words, will you need actual workout clothes or just clothes that are comfortable enough to explore in for a few hours? Then you can pack based on what's on your travel bucket list.

My trip is casual beachwear along with some sporty workout clothes for kiting and exercising. Nothing big planned for dinners so also casual, but a few cuter tanks that won’t get beach sandy.

Tip 2: Plan Outfits, Don’t Overpack

Try to avoid just bringing everything you love. Even if you are going away for more than a week. I go by the rule of four… four shorts (including a skirt/dress/whatever bottoms suit you), four casual tops (beach wear), four “nice” tops (clean dinner clothes), and four workout tops (these you can wear a couple times in a row or wash in between).

To make the most out of the clothes you bring, color coordinate. Try to make as many outfit combinations as you can; this shirt goes with these shorts, sweater, and skirt. Can you double any of the workout wear as beach clothes or beach cover-ups as dinner attire? The more you can mix and match all the clothes you packed, the more you will get out of less.

First two pictures together: four nice tops, Two dresses (above) and one dress + a skirt (below). 4 Shorts (three in first picture, one (nicer pair) in second). Four casual beach tops.

Four workout shirts (that match with the two work out shorts as well as the two board shorts). Two rashguards. Three sports bras for kiting, three for working out.

Tip 3: Lay It Out (Tip 2.1)

This is just my trick to make sure I don’t forget anything. I have separate little piles for each “like” group. I have a pile of toiletries and make-up, a pile of bathing suits, a pile of workout clothes, a pile of nice dinner shirts, a pile of shorts, skirts and cover-ups. This is just my way to count the amount I'm bringing and to make sure I’m not overpacking. Most importantly I can check that I’m not forgetting anything.

All toiletries, cosmetics/makeup, shampoo/conditioner laid out ... Making sure its all there!

Tip 4: Bag “like” Items 

Dividing items into bags is a good way to keep them together or from leaking, which is often the case with toiletries. I have a little bag for everything; this way I can organize all the smaller items into like groups, to have easier access later and remember where that aspirin is that I was looking for.

I have a bag for everything that goes into my wash-kit and anything secondary (medicine/creams). I have also put bathing suits and underwear into separate bags. Those are easy to lose, plus where I am going, everything is “open-concept” so it is easy for small animals to make homes on the shelves where my clothes are. Not only will it keep the animals out but it also keeps all “like” items together.

Wash-kit bags. Bathing suits and socks/underwear.

Tip 5: Carry On Thoughts

Here I also organize everything in their designated bags. I have one bag filled with everything that I’ll need on the plane/mode of transportation.

The Go To Carry On Baggie
The little “you are my sunshine” canvas bag contains chapstick, mints/gum, headphones, tissues, a little container filled with Advil/Tums/Gravel (whatever you may need), hand cream/hand sanitizer, and lipstick (which can sometimes just be nice after a long sleepless flight).

Electronics Bag
The other small bag is for all my chargers and chords that I will need for computers, iPads, iPhones, and watches. I try to keep the electronics that I take with me on vacation to a minimum, but unfortunately, that is not always possible.

Carry-on and Electronics Bag. Backpack: "Mochi Things" - With lots of pockets for organization!

Travel Document Folder
This is where I organize all my flight information, passports, money and different currencies. As a big sister, you end up being in charge of passports and the documents of other people, so it is important to stay organized… for everyone.

Small, Accessible Wallet
I also travel with a small wallet with another form of ID, health card, bank card, and some cash. This way I don’t have to reach into my “travel document folder” to get money out. The smaller wallet is also easy to hide in a small side pocket and still reach quickly. I do this for anything I buy at the airport or towns/cities before reaching the final destination.

Entertainment 
Of course, a carry-on must include anything else you might want to keep yourself busy. I bring my laptop, a book(s), and my journal. This gives me more than enough to do, but usually, I just end up watching movies shown on the plane anyways:)!

Everything that Goes in my Carry-On Backpack

Tip 6: Wash-kit Essentials 

There is lots of micro-organizing that can be done here, so everything within the wash-kit is organized as well.
Micro-Organization Part 1:
In the main area of the wash-kit I put all the essential toiletries; toothbrush, toothpaste, deodorant, face cream, face wash, and aloe vera.
Micro-Organization Part 2:
In the inside pocket of the main compartment, I have a few little cosmetics; blush, mascara, a little concealer, and some lipstick.
Micro-Organization Part 3:
In the outside pocket, I have some “emergency” tools; nail polish to touch up my toes if they break and a nail clipper and file/buffer (if any nails break).
Micro-Organization Part 4:
Finally, in a separate, smaller wash-kit, I have creams for cuts, bites, and wounds. I also have some stronger sunscreen as back-up. 

On a trip like this, where its very relaxed and there is not a lot of dressing up, I try to be as minimalistic as possible with what I pack in my wash-kit. Only bringing mascara, blush, and concealer, instead of the whole naked pallet. Same with face products. The sun and salt water do a lot of the clearing up for me.

Tip 7: Travel Clothes

Lay out what you will wear to travel so that you have an extra outfit. I always need to wear pants when I fly because I get cold easily, so I need a completely separate outfit anyways if I’m traveling somewhere warm. I brought a skirt along this time because we had a full day layover where it would be HOT, so I changed for the day. Alternatively, if your destination is hot as well, you can change when you arrive. If your layover is tight, I would also suggest throwing in a bathing suit or a toothbrush into your carry-on, just in case your luggage doesn’t make it to the destination as fast as you.

In general, it is nice to have a designated travel outfit, especially if you're going on an active or beach vacation where you won’t need pants and your clothes will get wet, dirty, sweaty, or stinky. It’s  just pleasant to have a completely new set of clothes to wear on your way home. You’ll thank me later.

Tip 8: Just In Case … if you have the extra space.

I suggest bringing something extra … just in case. I know I get cold easy, so I bring an extra long-sleeve and little sweater, just in case. Even if you only wear a sweater once, then you have some option. If you’re going somewhere where they are having a rainy season, maybe throw in a rain poncho or even jacket. I always throw in a baseball cap even though I don’t like wearing hats. For these few little things, it's better to lug it around than wish you had packed it. If you have the extra space, DO IT.

And most importantly, enjoy your adventure! 

Morning Boost #2: Chai Shake

Four Ingredients and Four Tips to this Sweet Breakfast Treat!  

This one is a favorite, very simple smoothie. Smoothies are my morning go-to’s. I am really not a big breakfast fan and even if I find myself unusually hungry in the morning, I know I am still not going to eat very much. 

I am not going to go into much detail but just lay it out for you! This delicious drink is so quick and easy and healthy. It doesn’t require a lot of ingredients to this is a great solution when the fridge is feeling light.

I turn to this shake when I am out of spinach and need something a bit more on the sweet side. It is also a great alternative when you are craving a milkshake. It really feels like a cheat meal, but it's not! I love chai latte’s and this shake is a pretty close and healthy alternative to the real thing.

Ingredients 

Put all the ingredients into the blender and mix. Increasing the speed will whip the milk and bananas in order to make it more creamy and frothy, like a latte! Most of these measurements are just my estimations, but feel free to put in what suits your taste buds best!

Tip 1 - Getting the Right Amount

Serves 1. I measure this by taking a glass and filling it with the liquid mixture, to ensures that the serving will be for one person. That is how I base the amount on so for two people, you would be filling two glasses. I mix the almond milk with water because it can be expensive and I go through it fast. I fill a glass 1/3 or 1/2 with almond milk and use water to fill the remainder.

Tip 2 - Banana Ice Cubes

When I buy bananas, I cut and freeze half of them. This makes the drink a colder opposed to a nice lukewarm room temperature. However, non-frozen bananas can make the shake a bit creamier, and in that case, you can add cold water to the liquid mixture. (Cold water is just not a thing in my house)!

Tip 3 - Go Easy on the Nutmeg 

The nutmeg is a very strong spice where a little bit goes a long way. I suggest only using a small amount of nutmeg. It's better to taste the shake and add more than to have an overwhelming amount of it. Estimate and play around with the amount you like!

Tip 4 - Pick Your Protein

As for the protein powder, I use a flavored one from Forever. The vanilla flavour is the basis of the chai shake, but if all you have is chocolate then you can surprise yourself with a chocolate chai latte shake. The brand, Forever, produces products that are all Aloe Vera based. The brand you use should simply be one that tastes good, adding flavour to your shake, and one that works for you.

Morning Boosts: How to make Breakfast Quick, Easy, and Enjoybable

The first in a series of many morning wake-up boosts to leave you feeling great for the day

With this post I am starting a series of my favourite breakfasts and morning meals that are healthy and energizing. I was never a breakfast person, but I think it might be because I never found foods that I actually enjoyed eating for breakfast.

This is one of my favourite breakfasts; not only is it healthy but the prep time is quick. If you feel you are one of those rushed people in the mornings, do not fear, you can make this the night before including everything but your choice of fruit, which will give the chia seeds and other superfoods time to soak up the nutrients.


Although this is very straight forward and anyone could do it, sometimes you just need to see some inspiration and new ideas, am i right? So here it goes, a simple and healthy morning boost

 Ingredients: 

•  Probiotic Yogurt
•  Chia seeds
•  Hemp seeds
•  “Superfruit” topping … a mix of dried superfood fruits and seeds
• Your choice of fruits - I have chosen mangos, blueberries, and peaches (also depending on what is in season)
•  I would also recommend adding some matcha powder or Açaí powder to the yogurt mix, to add some more flavour and good nutrients!

After mixing it all together, I like to add a little bit of cinnamon to top it off! This is a super quick, easy, and healthy meal to throw together in the morning. To speed the process up, I would suggest preparing for the week by making a little fruit salad so you are not spending time cutting up fruit in the morning. Additionally, you can mix all the seed ingredients together, since they all require the same amount.

Tip: Adding yogurt to fruit actually helps keep the fruit for longer. That way you can meal prep by cutting up a fruit and mix it with yogurt to keep in the fridge. You can add all the seeds and fruits on top of that!
                              

This is a very basic outline for a yogurt boost… change up the seeds, the ingredients that you mix in with the yogurt, or the fruits you use!


                                    

Breakfast is an underestimated meal. As mentioned before, I often did not eat breakfast and waited for snacks or for lunch. With this series I will be posting breakfast foods that are not your traditional eggs and toast. I find these meals easy to make in the morning and I actually enjoy them as well. Breakfast has become something that i look forward to every morning … and looking forward to something every morning is a great way to start your day!