7 Crucial Components You Must Schedule into Your Day

With so much to do on any given day, knowing how to prioritize your time can feel overwhelming. We all have a limited number of hours available. We have to use that time to maximize our productivity, but we also have to make sure that we take the opportunity to facilitate our health and wellbeing. Establishing healthy habits part of your daily schedule ensures your health doesn’t get pushed aside.

Calendar
Calendar
Jan 8 · 7 min read

Below we created a list of 7 crucial components to schedule into your day to keep your health, mental clarity, and productivity all in perfect balance.

1. Nighttime Routine

When it comes to our physical and psychological health, a good night’s sleep is vital. Yet, many Americans do not receive the rest they need to function correctly. The CDC reports that a third of US adults get less than the recommended seven hours of sleep per night. Since insufficient rest is linked to serious chronic diseases such as diabetes, cardiovascular disease, stroke, and obesity, this is a cause for concern.

The CDC has gone so far as to declare sleep deprivation as a “public health problem.” So what does all of this mean for your daily routine? Experts suggest that establishing a nighttime routine can significantly improve the quality of your sleep and help you fall asleep faster.

Our list below includes essential components for your nighttime routine.

Incorporating some or all of the above components into your nighttime routine should help improve your sleep quality. For balance and productivity, a bedtime routine is essential.

2. Morning Routine

How you end, your day is just as important as how you start it. The morning is a perfect time to plan for the day ahead and organize your goals before your day begins. To establish a morning routine that will set you up for a productive afternoon and evening, consider our tips below.

Incorporating any of these small tasks into your morning routine can give you a jump start on your day and leave you feeling focused.

3. Exercise

As we mentioned above, exercise tends to be most effective in the morning. However, if you are unable to make exercise part of your morning routine, be sure to schedule a workout elsewhere in your day.

Just like sleep, exercise is critical to your health. Experts note that regular physical activity helps to prevent significant health issues such as stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, and some forms of cancer. If you don’t currently have a regular fitness routine, consider starting small with a 7-minute workout. Even this short routine can help make exercise a permanent part of your daily life.

4. Downtime

The term “ downtime” means something different to everyone. What helps each person relax and let go of stress will be specific to their interests, lifestyle, and hobbies. However, making time for leisure activities within your day is vital for your mental clarity. Our list below includes some healthy things you may want to consider incorporating.

Above all, what you do in your downtime should make you happy and leave you feeling centered. Be sure to schedule in your downtime so that it always remains a priority.

5. Productivity

Most of us need to think that we have been productive at some point in the day. Whether you work a traditional 9 to 5 job, do freelance work, or own a business, you will need to schedule your work.

To keep your operating hours productive, consider decluttering your workspace, removing distractions, placing tasks in manageable “chunks,” and delegating or outsourcing projects if you find your workload unmanageable. It is essential to set a specific number of uninterrupted hours of productivity each day. A set schedule will ensure that your professional life does not interfere with your health or wellbeing.

6. Outdoor Time

Outdoor time is good for the brain and the body. Natural sunlight improves mood and focus. Studies show that going outdoors during that day:

Scheduling even a small amount of outdoor time into each day can have significant effects on your overall health. To make coordinating outdoor time easier, consider eating your lunch at a nearby park, completing your exercise routine outside, going for a short walk in the morning or evening, or finding longer hikes you can achieve or complete on the weekends. Even if you live in a busy city, chances are you will be able to find nearby green spaces or hiking trails.

7. Gratitude

When we are in the midst of your busy lives, it can be challenging to stop and take a moment to be thankful. During your day, try to make time to express gratitude. You can do this first thing in the morning upon waking or just before bed.

Consider starting a gratitude journal, or letting those around you know that you appreciate them. Taking a small amount of time to be grateful for what you can help reduce stress and improve mental clarity.

Addition Scheduling Tips

It is important to remember that establishing healthy habits takes time. Remember to start small and gradually increase the number of tasks you schedule. For example, if you have begun incorporating a 7-minute exercise routine into your day, after a month of completing this task regularly, you may want to increase the intensity and duration of the workout.

Additionally, it will be helpful to keep your momentum going. If you begin by establishing a set bedtime, try your best to maintain that habit. If you miss a day, don’t fret, aim to stay consistent afterward. Before long, these habits will become second nature.


7 Crucial Components You Must Schedule Into Your Day was originally published on Calendar on January 8, 2020 by Howie Jones.

Calendar

We are Calendar, trying to make the world a much more productive place.

Calendar

Written by

Calendar

We are Calendar, trying to make the world a much more productive place. Check us out online at https://www.calendar.com.

Calendar

Calendar

We are Calendar, trying to make the world a much more productive place.

Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade