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Last Updated on June 11, 2020

How to Plan Your Day for a Healthy And Productive Life

How to Plan Your Day for a Healthy And Productive Life

There are many things that the 21st century makes a lot easier for us. Not everything, though… Despite the fact that the standard of living is constantly improving, some challenges just seem like they get more and more difficult all the time.

For example, even though there are hundreds of things, we can enjoy doing, hundreds of opportunities to take advantage of, and hundreds of tech gadgets that are supposed to help us, the lifestyle often backfires and makes getting things done much harder, especially if we want to do it effectively.

In essence, remaining productive in our day-to-day living has in many ways never been more difficult. However, it’s not something we have to just accept. No matter how busy we think we are, we can still enjoy a cool lifestyle without losing any of our productivity.

For me, and probably for many of you as well, being able to accommodate work-life balance (including things like dieting, relaxation, and working out each) is a serious challenge. It’s not impossible, though…

First, it’s important to realize that you don’t have to do everything, every single day, but in any given week, there will be at least one day when you will have to find a way to handle your work, take care of your diet, relax, and finally do your workout, all in just 24 hours…

How can you make that happen? Try the following approach.

1. Think in Advance

The best possible starting point is to spend 10 minutes in the evening planning your next day. You can use a tool like Google Calendar to schedule your workouts and other activities, to make sure that you don’t overlook anything important.

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You need to know how much time you have in a given day and how much of it you’re going to need to complete every activity. Once you have an understanding of what you need to do, you can focus on preparation. This means things like setting the alarm clock, planning what you’re going to do first, and so on.

When doing so, consider the following points.

2. Warm up Immediately After Getting Up

There are many ways to wake up in the morning. The most popular one is to drink half a gallon of coffee and leave the house immediately afterwards. How about doing a simple warm-up instead.

Start your day by doing some jumping jacks, pushups, body weight squats, arm and leg swings. Doing this for 10-15 minutes will have better effect than coffee. The other, probably even more obvious benefit is that it allows your stiff body to work out its aches and pains.

3. Eat a Good Breakfast

This is where your diet comes into play. Depending on the guidelines you’re following, there are many variations of a good breakfast. Just don’t go to the extreme with your diet… What is really important is to choose a diet that you’re actually going to be able to stick with.

A word about dieting… The word diet doesn’t always have great connotations. Many people think that a diet is something designed to make you lighter, when in fact it can have many other goals. Generally speaking, a diet is simply a well thought out approach for eating what’s good for you.

Take a look at these 20 Healthy Breakfast Choices That Will Save You Time.

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4. Bring Snacks With You

Snacking is the main problem for most dieters. We know eating chocolate every two hours is not a healthy habit… but many of us do it anyway. Throughout the day, you’ll find yourself craving different foods. The best way of dealing with this is to have a healthy snack on hand at all times, instead of eating less healthy foods.

Most of the time it’s just your brain telling you that it needs to consume something, but it doesn’t necessarily have to be chocolate. Now, if you’re working from home, it’s easier, but if you have a standard out of the home job then make sure to take some snacks with you to fight temptations at work.

Usually, no matter what kind of diet you’re on, things that can be considered healthy snacks are carrots, nuts, vegetables, and low-sugar fruit. (Consult your dietician on this.)

5. Work in Intervals

Time to work now. For me, the most effective approach at working is to focus on utilizing the following intervals (and it’s not the first time I’m sharing this, by the way):

  • Work for 50 minutes.
  • Have a 10-minute break.
  • Work for another 50 minutes.
  • Have a 30-minute break.
  • Repeat.

Why is this effective? Because our brain is not able of maintaining concentration for more than 1-2 hours at a time. By providing frequent breaks, we’re actually improving our productivity greatly. (Tested on myself.)

6. Workout Before Lunch

There are many reasons why working out before lunch is the right thing to do.

First, there are a lot fewer people at the gym.

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Secondly, you get additional stimulation to focus on the rest of your day (similar effect to the afternoon coffee).

Finally, after the workout you can have a protein-rich snack or lunch which will improve your weight loss / muscle gain results (hint: protein is good for both).

Another thing great about this is that your workouts don’t have to be long. Working out for 30 minutes before lunch, 3 times a week is still a lot better than working out for 1.5 hour, once a week in the evening. Remember what I said about sticking with your plan, and not trying to be too ambitious.

You can also try these 29 Exercises You Can Do At (Or Near) Your Desk.

7. Relax by Doing Something Entirely Different

Some people like to relax by going for a jog in the evening… For me, this is not a good approach. First, you’re exhausted after your workday and all you’ll be thinking about is your bed or the TV set. Secondly, as I said before, any physical activity wakes up your body (like a coffee does), and I don’t see the point of waking up in the evening, just an hour or two before you’re supposed to go to sleep…

For most people, relaxation is only effective when it revolves around doing something entirely different from what you’ve been doing throughout the day. For instance, one of the best relaxation activities is spending some quality time with your friends, kids, spouse, Xbox 360, or simply playing with your dog.

It’s good because it’s different. Believe me, if you were to play with your dog all day it wouldn’t be relaxing anymore. The same thing is true of physical exercise or intellectual activities. For instance, if your job involves a lot of thinking then it will be very hard for you to relax in the evening by reading an intellectual book. Always, I repeat, ALWAYS do something completely different.

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8. Prepare Your Food in Advance

This is the final dieting advice here. Some diets are hard to follow if you don’t prepare your own food. Most of the time you won’t find quality foods in the cafeteria at the office (unless you work at Google). That’s why you should prepare your food in advance, and then simply take it with you.

The best time to do this is either in the morning (as yet another way of waking up), or in the evening (as yet another way of relaxing).

However, if you don’t like preparing your own meals, or taking care of picking the right foods, you can take advantage of many diet food delivery services, such as Diet to Go, eDiets, Nutrisystem, BistroMD.

Now that you have an understanding of all the elements of an effective day, round them up and prepare yourself for tomorrow. However, most importantly of all, tweak every piece of advice you get until it fits your unique lifestyle. Find a solution that you can stick with permanently.

More Tips About Living a Balanced Life

Featured photo credit: Gabrielle Henderson via unsplash.com

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Karol Krol

Blogger, published author, and founder of a site that's all about delivering online business advice

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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