Autumn is approaching, and for most people, that means work or studies are starting up again. Hopefully, you have had time to unwind over the summer and recharge your batteries. So how can you make the most of this and get a start to the autumn that ensures your energy lasts?
Focus on framing your everyday life with a routine that gives you plenty of energy through movement, nutrition, and recovery.
Kickstart with a pleasant morning routine
Set your alarm clock early, but allow yourself to wake up slowly so your body can maintain calmness.
Wake up your body
Start by drinking a glass of lukewarm lemon water, then sit comfortably and meditate for a while or do deep breathing exercises.
Finish with gentle stretching, yoga, dry brushing, or a cold shower.
This awakens and activates circulation and the body's systems, such as the lymphatic system and the body's natural detox.
Wake up your mind
Now it’s time to wake up your brain. Brew a cup of Lion's mane tea and take your brain-boosting supplements that I recommend here.
Sit down and read a book that is stimulating and engaging. It can be related to your work or studies and boost your motivation.
If you don’t want to read a book, you can also activate your brain by learning new words in a foreign language, acquiring new knowledge, solving sudoku, doing memory training, or other activities you enjoy.
Breakfast
Then it’s time to get ready for the day. If you’re not doing intermittent fasting, you can whip up a super smoothie or cook porridge with super berries and anti-inflammatory spices and take your supplements.
Now you can also enjoy your cup of coffee if you like to have one in the morning. Feel free to pimp it with a little splash of C8 oil. If you want an extra boost with your coffee, you can use Four Sigmatic’s instant coffee, which contains cordyceps and chaga.
Get your day going
Start your work or studies by first making a checklist of what you need to do during the day. Don’t make it too long. Set a few key points that you must do, and the rest should be tasks you do if you have time. Then start working.
Take breaks with leg stretches for at least five minutes every hour. You can also use this time to drink a glass of water to keep your brain sharp.
Lunch break and afternoon
At lunchtime, it’s good if you can take a walk to get some fresh air or maybe do some yoga or stretching. Maybe you even have the opportunity to do a workout? Then eat food that keeps your blood sugar stable.
The afternoon continues in the same spirit as the morning. A nutritious snack and maybe a second cup of mushroom coffee can be just right.
Before the day ends, go through the checklist you made in the morning. Evaluate what went well and what you need to do or improve tomorrow. Take a few deep breaths and finish your work/studies for the day.
Leisure time
Eat a nutritious dinner and take your evening supplements.
Then fill your free time with things you enjoy. Exercise, time with family and friends, rest, watch comedy shows or other things you like, take a walk, do crafts, talk with someone, and take time for yourself and your partner.
Wind down by writing in a gratitude journal or at least reflect on what you are grateful for from the day. Then finish by reading a relaxing book, preferably fiction.
Go to bed on time so you get 7-8 hours of sleep.
Be flexible
You don’t have to follow everything to the letter. Create a schedule that works for you!
What your schedule should give you is energy to work or study effectively and enthusiasm for family and leisure time.
Some things that can improve your sleep and help you rest properly are to avoid having a TV, computer, phone, or other technology in the bedroom.
Enjoy your weekend
On weekends, you don’t need to follow your schedule. Focus on recovery and spending time with family and friends.
Enjoy sleeping in, but try to keep your bedtime and wake-up time no more than 1.5 hours later than usual. Keep your schedule relatively unplanned, but maintain regular meals. Do your breathing exercises every day and exercise if it feels good.
Now you are ready for autumn!
