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How To Develop Healthy Routines

If it were so easy to trade bad habits for good ones. This cannot be achieved without willpower. Once anchored, good routines are the perfect weapon against stress.

Routines are healthy

Everyday life is raging in the new year. And no matter how firmly you have set your mind on it, many a good resolution quickly goes under when stress waves roll in. The US psychologist Wendy Wood (University of Southern California) recently showed: “Good, healthy routines prevent us from living unhealthy lives in stressful times. But how do you develop good habits such as good sleep, healthy food and exercise if you don’t have them yet?

Jogging against stress

“Routines and habits can play an important role in times of stress,” says psychologist Daniela Zahn from the Johannes Gutenberg University in Mainz. If they are good for our health – jogging for about a round every morning – then they can even help us deal with stress.

All beginnings are difficult

A psychological theory assumes that man’s willpower and ability to regulate his behavior are not unlimited and can be exhausted. This is based among other things on studies of the US psychologist Roy Baumeister. “In everyday life it becomes harder to stop bad habits when the day was very stressful,” says Wilhelm Hofmann of the University of Cologne (Department of Psychology). “At least at the beginning you should give yourself peace and space for planning and introducing a good routine, so that it becomes flesh and blood later”. Hofmann advises creating situations in which the social environment supports a new routine – for example, when you arrange to go jogging with friends.

Formulate your goals precisely

But how much change at once is possible? The health psychologist Zahn recommends introducing only one or two new routines at a time and planning them as concretely as possible. With general plans like “I want to do more sports” most of them failed. It is better to formulate the goals precisely, like this: “I want to jog for 20 minutes on Mondays, Wednesdays and Fridays at 7am.”

The right technique

The motivational psychologist Gabriele Oettingen (University of Hamburg and New York University) also does not believe that people can change their lives completely overnight and without any effort. But with the right technology, it can be possible to develop or abandon routines. She has developed “mental contrasting”, which is based on imagining the desired future in the most beautiful colours – and then subjecting it to an obstacle check.

No more excuses

Transferred to the desire for a fit body and more exercise, this analysis could follow: What prevents me from jogging several times a week in the morning? Don’t I have the right clothes for bad weather? Do I prefer team sports? Do I think I can use the time better? When I know what’s really keeping me away, I get away from the excuses.

Do you regularly take time for a morning routine? Only yesterday I had another long conversation about how best to keep up with the growing demands in my job and private life, how to keep my good mood as often as possible and how to stay healthy without much effort.

For me, this includes a perfectly fitting morning routine, which on the one hand increases well-being and on the other hand increases productivity.

Many smart and successful people are enthusiastic about routine morning routines.

Modern gurus such as Tony Robbins, Tim Ferriss and Marie Forleo propagate that healthy habits should be followed for a while directly after getting up, so disciplined and consistent that they become as natural as brushing your teeth in the morning. Morning routines are hot shit! Here’s a totally incomplete and yet brevity inspiring list of pompous fans of morning routines, including Steve Jobs, Barack Obama and Franz Kafka.

Now the makers of the website have conducted 116 interviews with people who regularly follow morning routines, and have compiled statistics on what the interviewees have in common in their morning routines.

And that came out thereby among other things:

50% of the interviewees drink a glass of water first thing in the morning
78% of those interviewed do sports in the morning
69% of interviewees meditate shortly after getting up
So a reasonable morning routine consists of:

Drink Water

On average, the interviewees get up at 06:36 and sleep an average of 7.31 hours a night. Half of the morning routine drinkers enjoy a glass of water as their first drink of the day.

That’s what I do.

Why? Drinking water right after getting up helps detoxify the liver and boosts your metabolism – making it easier for your body to digest your breakfast later.

Immediately afterwards I follow the ayurvedic ritual of pulling oil and immediately afterwards I drink the juice of a freshly squeezed lemon – this is a real turbo boost for the metabolism and the liver. Ideally there will be a green smoothie and only then my beloved coffee. 🙂

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