Routine Creates Normalcy

Hi, I’m Liz Moser, and I’m a Mayo Clinic Certified Wellness Coach.

Raise your hand if the kid in you is a little freaked out, scared, or frightened with what's going on in the world.  I can’t see you, but I know I’m not the only one with a raised hand!

Do you know why child psychologists suggest that parents create routines for their children?  Well, it’s because when the family has an established routine, normalcy is present in the kid’s life, no matter what is going on. A child finds calmness, stability, and love through elements of routine, such as family dinners or regular sleep schedules or storytime.  

Ok, who would like more calmness, stability, and love in their lives’ right now? Again, I’m sure I’m not the only one with a raised hand. Ha!

The idea for this video presented itself to me when I realized I should be a bit shakier than I am, given the current COVID situation.  Don't get me wrong, anyone who is aware of the crises is experiencing some degree of fear and uncertainty. 

Yet, I’m doing OK, and I attribute that in large part to my solid daily habits and routines, which include, first and foremost, my solid nutritional habits.  Then running a close second and third in importance are my morning and evening routines, coupled with my innate sense to introduce new supportive habits into the vacuum left from suspended activities due to social distancing.  

As I mentioned, my most pivotal, foundational habit is my solid nutritional habits.

Then in importance, is waking daily at 5 am, meditating, reading, journaling, and getting a quick workout in.

At night I meditate, journal, read, and go to bed early.

The next day it’s up at 5 am, morning routine, eat 3 clean, nutritious meals, evening routine, and bed.

Wash, Rinse, Repeat.

The kid in me, my toddler (little Liz) knows that this is our routine, whether it’s Monday, Sunday, our birthday, New Year’s Day, or we're experiencing a worldwide pandemic.  Excuse me if I sound flippant, that’s not my intention.

My routine creates normalcy, no matter what is going on. They are a significant way that I generate calmness, stability, and love in my life.

No matter where you are with the healthy habits in your life, with an established routine.  I think the first most valuable thing to explore is what supportive habits were present in your life before the COVID virus, and then compare that list to what you are doing or not doing now.  Let's start there. 

So, I would suggest getting a piece of paper, turn it sideways, and then draw two lines creating three equal columns.  In the left column, list all your useful habits and routines before COVID. 

In the middle column, either put a check in it if you're still performing that habit, and it's supporting you, or put an X in the space if you've quit that habit altogether and the 3rd option is to write a brief explanation if you’ve changed the habit somewhat. 

For instance: 

-Left column you used to meditate for 10 minutes in the morning in the spare room.  The Middle column has an x in it because you stopped when your son came home from college and started sleeping in that room.

-Left column you used to wake at 6 am to go to work and middle column now you're sleeping in until 8 am or 10 am.

-Left column, you walked with your friend over your lunch hour, the middle column has an X in it because you quit your lunch walks when you started working from home.

-Left column, you use to prep your lunch for the next day, the middle column has an X in it because, why bother you'll be home tomorrow.  Do it then!

Please be specific with all the activities, habits, and routines that served you and jot those down in the left column and then be specific with what you've altered or cut out, in the middle column—using either a check, an X or a brief explanation. 

Then without judgment, explore the differences between your left and middle columns.  If you’ve altered or let-go of many of your habits, I invite you to gently ask yourself how anxious you are on a scale of 1-10 where ten is very anxious, and one is not anxious at all. 

If you're a 2, 3, or 4, then oh, well, sounds like you're either maintaining your routines or your still perhaps enjoying your “vacation” from work.  Maybe keep this exercise in mind for when the vacation mindset starts grating on you. 

Because, in my opinion, the best part of any vacation is returning home, and your routines and habits are your psyche’s cozy home.   

However,

If you are an 8, 9, or 10 on the anxiety scale, then chances are the kid in you is yearning for its security blanket, its cozy, safe container of established routines and habits.

So, if you scored a higher anxiety number, I invite you to go back to your list and, in the far-right column, look at each habit and make a conscious choice about what you want to do going forward.  Think about your inner kid and what would create a safe space for him or her.

Using that same list of examples:

-Can't meditate in the spare room, then find another quiet spot, even if it’s the bathroom sitting on the toilet with the seat down!  Hey, these are crazy times!  We got to roll with it! Ha!

-Waking at 8 am or 10 am instead of 6 am.  Hmm, maybe set your alarm and get out of bed at your usual time, because according to the SleepFoundation.org , you can't “catch up on sleep."   Furthermore, there is an optimal amount of sleep for you, just like there is the right amount of food to maintain your healthy weight,  and more sleep isn't necessarily better. 

-Working from home and not walking at lunch. Why not reintroduce walking at the same time while chatting on the phone with your work friend?
 
And,

-If you end up grazing on processed foods all day and you used to pack a healthy lunch at night.  Heck, why not reinstate that habit?  Anything to support your health goals is a good thing! 

Lastly, regarding the canceled activities due to social distancing, be resourceful in replacing them!  

-Can't watch the grandkids then schedule ZOOM storytime. 

-Gym closed, and you went at the same time 3x per week, then put a reminder on your phone, choose a  YouTube workout video and for extra credit, ask your regular gym buddy to work out with you at the same time, how fun!

-Missing an art class or craft get together, then schedule a tutorial on youtube or schedule with a friend time to craft, paint or sculpt together.

Be creative and fight for your habits and routines!  Reestablish your pre-COVID-19 routines to the best of your ability and be resourceful in adding new activities in a routinized fashion with your free time. 

Treat yourself like a 2-year-old!  Comfort yourself, even smother yourself with your habits and routines making your life as normal as you can and then watch your anxiety and fear decrease while increasing your sense of calm and stability. 

So, please share in the comments your list of habits and routines, whether they've become loosey-goosey,  or you’ve let go of them completely and perhaps share your commitment to reestablish some or all of them.

Also, please share how you plan on recreating canceled outside activities or how you’ve already established alternative routines. 

I’m Liz Moser, a Mayo Clinic Certified Wellness Coach, remember that this is a time to support and inspire each other as we recreate our safety net of routines and habits.

Thanks for watching this video and if you have any questions about this video, or if you have any questions about health and wellness or wellness coaching with me, please contact me through  my website at  lizmosercoaching.com

Bye for now!  Liz