A morning and evening routine

Many of our patients have days that feel chaotic. I often feel the same way. Unpredictable and unanticipated work, family issues, meetings; things or people or situations we seem to have no control over take over our time and attention. Much like clutter around the house, this leads to erratic and mindless eating.One way to cope with this is to have a morning routine. Below is a link to a podcast by Tim Ferriss who I’ve talked about before. He has written 4 books and is an accomplished athlete and entrepreneur. He, and so many of the accomplished people he has written about, all seem to have a morning routine that sets themselves up for the day, no matter how unpredictable it becomes.If we could make ourselves develop the habit of a morning routine, the day would feel less ‘out of control’ which would aid in our ability to make better food choices. It should begin by getting up 15 minutes earlier than usual. Put on the kettle for tea and coffee or pour a glass of water. Sit and write down those few things you would like to get done today (for yourself). You might even write down those things you are grateful for—we all should live a life of gratitude.Along with this, I would recommend doing something physical. It could be a simple stretching routine; for me, it involves at least a few pushups and sit-ups and squats. It never seems like much, but it grounds me. It becomes something I have done for myself. I may reflect on the people I’m going to see that day and how I might help them. I also plan when I’m going to fit in some activity. I need some movement in the day; it helps my mood and helps control cravings.If you have a balcony or deck, sit out on it and get a bit of morning sun and fresh air while you sip your coffee or tea.Night time is also very important. Most of us ‘relax’ and delay getting to bed. Trying to prolong our evening to prevent facing bed, and the fact that it means tomorrow’s workday is that much closer. We need to relax our mind—and it isn’t in front of the TV or your smartphone. We waste so much of our time on social media, none of which has advanced our knowledge or improved our sense of self. I’ve said many times, it’s far better to get into bed earlier and listen to an audio book, or podcast on something you might be interested in learning more about. Or, sit in bed and write down things you want to get done, or goals you would like to achieve.We cannot allow ourselves to become passive about our lives, or reactive to the day. The more control you feel, the more you will be able to make better choices of food, and you will be less likely to snack. We snack when we feel uneasy or anxious—and this is less likely when we feel strongly about the direction in life in which we want to go.All of these ideas are about learning mindfulness. Mindfulness is a word that I can substitute for motivation. I hear a lot that “I’ve lost my motivation”; no, we have lost our sense of purpose.Keep searching for those things that bring you under control for your day.You can do it. Never stop trying!Dr. Doughttps://www.inc.com/chris-winfield/5-morning-rituals-that-help-you-win-the-day-.htmlhttps://www.businessinsider.com/tim-ferriss-morning-routine-2017-1