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a daily routine sets you up for success
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In this journey to transform your relationship with stress, we have looked at how changing how you view stress can help your body and mind best rise to the occasion. |
Establishing a daily (and weekly) routine that incorporates mindfulness, regular outdoor exercise, social connection, healthy eating habits and proper sleep sets a solid foundation for you to take on life’s challenges.
Remember that improving your daily routine doesn’t have to happen overnight. One way to make things stick is to do it one “tiny habit” at a time.
The term was coined by behavioral science expert B.J. Fogg, founder and director of Stanford University's Behavior Design Lab, who explains the key to building a better habit is tying each action to something you already do -- while also matching location, frequency and theme.
For example, CNN Wellness writer Sandee LaMotte has boosted her daily water intake by pairing it with her morning coffee. Another tiny habit example is to add yoga to your bedtime ritual, as CNN contributor and breathing, mobility, and mind-body coach Dana Santas does. Give it a shot!
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In Part I, you created a list to identify and rid yourself of unnecessary worries. If you’re still fretting, crush it with creativity. Engaging in imaginative self-expression is an effective way to relieve stress, said Tal Ben-Shahar, co-founder of the Happiness Studies Academy, in a CNN article.
Creating, he said, is when we're most likely to experience flow -- a state described by psychologist Mihaly Csikszentmihalyi, distinguished professor of psychology and management at Claremont Graduate University. The flow state is when we experience focus and calm and lose track of time and place.
Whether you’re playing a musical instrument, painting or trying your hand at expressive writing, pursuing an artistic activity -- or even observing one -- can enhance one's moods and emotions, according to a 2011 study meta-analysis.
“Music has an amazing ability to help you change mood," said stress management expert Dr. Cynthia Ackrill, an editor for the magazine Contentment published by the American Institute of Stress.
Getting in the flow state can both stimulate and challenge your mind in a positive way, helping refresh your mindset.
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Emotional eating is easy to fall into if you are feeling stress. Food can be comforting and there is nothing wrong with that. But you’ll want to break the cycle of stress eating if you find yourself impulsively reaching for sweets, mindlessly nibbling on chips or overeating to escape your worries.
Instead: That's where the hunger meter -- a tool to help create space between you and the fridge or kitchen cabinet -- can come in handy. “The hunger meter is one of our most helpful tools for getting back to what the body already knows how to do, in case you've found yourself off path," said Signe Darpinian, a certified eating disorders specialist and the coauthor of "No Weigh! A Teen's Guide to Body Image, Food, and Emotional Wisdom."
By taking a pause and asking yourself where you are on the hunger meter -- from 1 (starving) to 10 (time to unbutton) -- you can increase your awareness and allow yourself to make an informed decision about eating.
Also consider gradually building out your own weekly meal plan that, yes, includes a night off from cooking. Establishing -- or strengthening -- a positive relationship with food is a key component in fueling yourself properly and feeling good as you go about your day.
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self-care pick of the week
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Start your day right with an antioxidant-rich smoothie. To create a well-blended beverage every time, our partners at CNN Underscored, a product reviews and recommendations guide owned by CNN, like the Vitamix Turboblend 3-Speed Blender. This kitchen workhorse is not only a time-saver but also easy to clean.
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Identify a tiny habit to stack onto an existing part of your routine. Share with us at stressless@newsletters.cnn.com the tiny habit you’re building! Give yourself a week or two for the habit to form, then choose another and keep going.
Quick recap:
A daily and weekly routine can support you in managing stress. Build good habits slowly -- a revamp doesn’t need to happen all at once. Fight stress eating by checking the hunger meter. Look into establishing a personal meal plan, beginning with one meal. Start building a tiny habit day by day.
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