Five Simple Wellness Routines That Have Changed My Life

I’m a big fan of habits, and I’m a bigger fan of simple ones. Wellness shouldn’t have to be a full-time job. Here are a few easy things I’ve been doing every day to make sure I stay on track.

Dimming the lights after sunset

Did you know that bright light can suppress your body’s natural secretion of the sleep hormone melatonin? It’s true! In a world where we no longer have the cues of sunset and darkness to help our bodies sleep, it’s especially crucial to limit our exposure to artificial lights before bed. And not just blue light from screens, either. Stanford professor Andrew Huberman says that it’s actually bright overhead artificial lights that are the worst offenders.

So about three hours before bedtime, I start dimming the lights in the house. I even went so far as to have our home automation service program a “low” setting for after dark. If I want to read or if I have to use a brighter light, I use the blue light blocking glasses from Ra Optics. Yes, they look ridiculous. No, I don’t care. The added duration and quality of my sleep (which I track on my Oura ring) is worth it.

The most detrimental time to have bright light exposure is between midnight and 4 am. So for those of us who wake up in the middle of the night, I’ve been using a nightlight instead of turning on the overhead lights, which has really helped me fall back asleep quickly and to stay asleep for the rest of the night.

Journaling

Let’s start with the fact that I’m not good at journaling. But when a study proved that having positive thoughts, especially before bed, decreases stress and improves mitochondrial health, I changed my tune. So I bought a journal that I keep next to my bed, and I jot down the good things that happened that day, the small miracles. And it helps me get to sleep.

There is literally no wrong way to keep a journal. Some people use it as a “brain dump” to clear their minds and work out their experiences. Others find it most beneficial to use it as a gratitude journal, and I think that’s a great place to start. Just write down three things you’re grateful for every single day. For me, it was the same three things every day for a while, and that’s okay. You don’t have to be too creative with it, just get in the habit of getting pen to paper. Bonus points if you actually feel grateful while you do it – and I promise that it will improve your health and change your life!

Adding electrolytes to my water

For the past few months I’ve been adding sodium, potassium, and magnesium (in the form of LMNT electrolytes) to my water, and it’s made a huge difference in my energy levels. If you think about it, this makes sense because the fluid we lose (sweat and urine) isn’t just water – it’s comprised of electrolytes, too.

Although sodium has historically gotten a bad rap, a 2011 JAMA study found that we need 4-6 grams of sodium per day to minimize the risk of heart attack and stroke, and people who are active tend to need even more. We also need between 3.5 and 5 grams of potassium, and most people don’t get that through diet alone. Potassium can also lower blood pressure. Finally, magnesium is essential for many biological activities, such as energy production, DNA repair, and sleep, and it’s estimated that up to 30% of us are magnesium deficient.

There are several brands of electrolytes on the market, but make sure to choose one with zero or minimal sugar to avoid spiking your blood glucose.

Meditation

Meditation has become a non-negotiable morning routine for me. I set my alarm clock 15 minutes early, and I can’t start my day without at least a few minutes of mindfulness.

If you’re new to meditation – and especially if you’ve tried it before and it hasn’t stuck – I wrote a full blog post here on how to get started. But, like journaling, there’s no wrong way to meditate. My meditation has evolved from simply concentrating on my breath to sitting with my hands upward and open to receive. Meditation helps me connect with my intuition, my inner guide, and my subconscious desire to be of service to the world. It helps me realize that I can respond to whatever situation comes my way, rather than simply reacting and getting swept away by my judgments, thoughts, and emotions.

Setting social media boundaries

This fifth and final wellness routine has been the most difficult for me, and it’s a constant work in progress. Study after study has shown the detrimental impact of social media on mental health, with the largest study from the National College Health Assessment finding a significant link between the presence of Facebook and depression and anxiety among 430,000 college students.

So I’ve started to become very intentional about when I use social media, and especially about how. Setting app limits is a great place to start, and I review my social media usage every week – it’s always sobering to see how much time I spend on Instagram! These apps are created to be addictive – just watch The Social Dilemma – and they are powerful and insidious.

But the biggest shift for me has been about how I use social media. Tieghan Gerard of Half Baked Harvest fame had the best advice: create more than you consume. So I’m mindful about making sure that when I do use social media, I’m creating and sharing, rather than mindlessly scrolling. My litmus test is always to be conscientious about WHY I’m posting what I’m posting: to educate, to inspire, to share happiness, and wellness, and to create a positive community. That’s social media at it’s best. When I find myself tempted to compare myself negatively to someone else, or to seek validation from strangers, that’s a hard line to unfollow someone, and most importantly to log off, and to physically move away from my phone.

I hope these five of my wellness routines have been helpful. Which one resonates most with you, and what others would you add? I look forward to hearing from you!

In good health,

Gina