Optimize your physical and emotional wellness through a daily routine | Woodhouse Day Spas - North Bethesda, MD

Optimize your physical and emotional wellness through a daily routine

| by Caitlin Plummer, under Wellness

Now more than ever it's important to build some structure and a routine in your daily lifestyle. Our lives have temporarily been turned upside down and sometimes it’s even hard to remember what day of the week it is.

Something I have found is that having no routine and structure can be even more draining mentally, physically and emotionally than any routine. By not doing the things that support growth and wellness — like exercising, meditating, and eating a nutritious diet — you can be left feeling lethargic, unmotivated and depressed. Below I have included some tips for creating a daily routine that will help optimize your physical and emotional wellness.

  • Set an Alarm

Commit to a time to wake up and start your day - just as you would have if you were still going into the office. It’s not necessary to set your wake up call for 5:30 am but setting an alarm for 7 or 7:30 am will prevent you from sleeping in and staying in bed all morning.

I know the mothers of small children don’t quite have this luxury of ‘laying in’ but even if you have kids that will wake you up it’s important to set a routine to help your body adjust to waking up at the same time each day.

  • Practice Mindfulness

Spend 20-30 minutes sitting still and practicing meditation. We recently wrote an article Meditation for Beginners which includes links to free guided meditation training. Although meditating on your own is an essential part of a complete practice, guidance can be invaluable during the early stages of meditation.
At the start of each day say aloud or write down 3 things you are grateful for. This will help reset your focus and your mood for the start of your day.

  • Move your Body

Just 30 minutes of exercise a day can have a positive impact on your physical and mental wellbeing. Follow @DCRunCrew and take part in their virtual HIIT workouts. Post about your workout and tag them in your posts to keep yourself accountable. @Thrive.Yoga is also running free live virtual yoga classes almost daily. Follow their page and watch out for when their next class is.

  • Exercise your Mind

Consider learning a new skill or improve on the skills you already have. The online training platform Udemy has an endless variety of online courses in hundreds of different categories. They often have sales on their online courses too, so you can usually find a great deal. Work through each of the courses at your own pace. If online learning isn’t your thing or you don’t have access to a laptop or computer start reading a new book on a topic that has always interested you.

  • Have Structured Breaks and Meals

When working at home you may find yourself snacking throughout the day and never really sitting down to a proper meal. Designate 30 minutes for breakfast and lunch breaks and plan a nutritionally balanced meal. Try to have protein and either fruit or vegetables at each meal and make an effort to increase your water intake. Taking regular breaks keeps you from getting bored and losing focus, increasing your brain’s function at the same time. It also forces you to reevaluate what you’re working on, ensuring that you’re going in the right direction.

  • Plan your Day

Plan your day the night before. Create a to-do list of the things you want to accomplish the following day to keep yourself accountable. Set time limits for specific tasks so that you don’t get side-tracked or distracted throughout your day.

  • Improve Sleep Patterns

Get enough sleep - no less than 7 hours nightly. Avoid using your electronic devices 1 hour before bed time to ensure restful and restorative sleep. Inadequate sleep can affect your judgment, mood, and even your ability to retain information. Consider adopting a new bedtime routine including a sleep inducing tea — think chamomile, valerian root or lavender — a hot bath and reading a book in bed.


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