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If you follow me on social media, you've notice me talking about the "phenomenon" that is The Quarantine Creep. You may have heard of it referred to as the "Quarantine 15" or the "Covid 19" but I'm sticking with "creep" because bad habits don't always result in a shift on the scale. Maybe it's a shift in mental health, patience, or desire to connect. And it's always a slow shift...
My shift wasn't on the scale. As you might be aware, I entered this quarantine pregnant, so by default, I'm down 30 pounds. For me, the lack of schedule, inability to make plans (or even a schedule because newborn life), and deficit of water (with subsequent increase in alcohol) has really shifted my moods and, in particular, my ability to be present with my girls.
So it's time for a reset. Here are 5 baby steps you can take to start shifting back to yourself. Read to the end - there's a link to a habit tracker I made just for you.
1. Water
Are you drinking enough? Probably not. It's recommended you get at least 64 fluid ounces of water per day, but you already knew that. The tricky part is keeping track. You can use an app, or try this:
Figure out how many ounces your favorite drinking vessel holds
Take 64oz (or however many ounces your body needs) and divide by the above number
This is how many times you need to "refill"
Put that many hair ties or rubber bands around your water vessel and take one off every time you refill
2. Food
Similar to water, you already know what you should and should not be eating. It comes down to a question of mindfulness, or as I like to think of it, The Grinch Question:
Yes. Yes I am. I'm not going to give you a bunch of food rules because I'm not a nutritionist - I don't know your body's needs. I just want you to ask yourself the above question. Once you recognize your "Fridge Trip Triggers", you can make the necessary shifts your eating habits. Maybe it's an elimination choice, maybe an addition. You do you.
3. Sleep
I love sleep. It's recommended that adults get 7-9 hours every night and I would go for that 9 hours every night if I could! But perhaps more importantly, you should go to sleep and wake up at the same time every day.
Which do you have more trouble with?
Winding down in the evenings and staying up too late?
Getting out from under the covers in the morning?
Take some inspiration from the next tip and create a morning or evening routine (or both!) that will help you stick to your hours.
4. Mindfulness
When you don't find time to be present, the hours and days will disappear.
When you don't find time to be present, the hours and days blend together with nothing to delineate one moment from the next.
Like I mentioned, I have a hard time getting out from under the covers in the morning. So I created a morning routine. I know how much better I feel during my day if I take the time to do it and that is what gets me out of bed in the morning.
Create a morning or evening ritual that includes time to be present. For me, it's gratitude and goal journaling (and coffee with chocolate collagen protein). Maybe you like prayer and tea or meditation and matcha. Build something that brings you peace in the morning (or evening it that's where you struggle). Just make sure you're working with your sleep schedule so you don't feel rushed!
5. Movement
C'mon...you knew this one was coming!
It is recommended that you get 150 minutes of moderate aerobic activity (or 75 mins vigorous) every week. That's about 20 minutes per day - totally doable! I saved the best for last because movement ties together all of these habit shifts:
A good sweat session will remind you to increase your water intake
When my body feels food, I make better choice regarding what goes in it
Research shows that exercise helps you sleep better. Plus, scheduling exercise adds another "anchor point" to your day, much like your bed time and wake up time.
You can incorporate movement into your morning/evening routine. For me, Pilates is very much a moving meditation.
The best thing you can do for yourself is put your movement practice on your schedule, ESPECIALLY if you're doing it on your own. Treat that time block as sacred - you wouldn't cancel last minute on your best friend, would you?
Are you looking to add a movement "anchor point" to your day? Zoom mat classes start June 1st with two chances each week! Click HERE to book it.
So there you have it; 5 small shifts you can implement to keep The Quarantine Creep at bay!
Need some additional accountability? I made a Habit Tracker because this girl love checking off a "To Do" list!
Get it HERE.
I hope you found these tips useful. Don't feel like you have to implement all at once - pick the one or two that you think would make the biggest difference in your life. I'm rooting for you!