This coronavirus epidemic has destroyed our sense of normalcy. It’s turned our worlds upside down, leaving us feeling scattered and out of sorts. Everything that was familiar and routine is gone.
We’re finding ourselves having to make adjustments to our lives, to make room for this new (hopefully temporary, but real) normal. It can sound counterintuitive, but developing a daily routine can help us to feel a sense of control and help us to make room for our more-important-than-ever self-care.
Routines create predictability and reduce our stress level.
But what if reclaiming your previous self-care routine isn’t possible given these new circumstances?
Or what if you never had much of a daily rhythm before, but feel desperate for the stability of one now?
Where do you start?
You start small. That’s where.
Use the behavior change strategy of Kaizen or 1% improvement over time.
“Kaizen” is a Japanese term that refers to small, continuous improvement.
It’s about making 1% improvements every day.
So, let’s say you’re someone who staying up past midnight every night lately. You want to go to bed earlier so you have energy for the next day. Instead of forcing yourself to go to bed at 10pm tonight, you go to bed five minutes earlier. Five minutes is your 1%. If you go to bed five minutes earlier everyday, it will take you at least 24 days to be in bed by 10pm. This is kaizen.
At first, it feels like there is no improvement. (You might think: 11:55pm is barely earlier than midnight! I’m desperate for some change now!) It takes some time for each day of 1% change to accumulate. Once these small improvements do build up though, you’ll begin to see and feel the effects of your gradual shift.
With gradual change and continuous improvements, our nervous systems slowly adjust to our new ways of being - allowing our new habits to stick.
Which is really what we need. Better habits now to reduce our stress and better habits that last beyond this crisis, so we remain healthy in body and mind.
Cate Stillman writes this in her book Body Thrive: “The problem with kaizen, for most of us, is that it seems too easy. When you get inspired to change or upgrade a habit, you want big returns. You bite off more than you can chew, which guarantees you’ll fail. The kaizen approach makes the bite small enough that you hardly notice as it nudges you in the direction you want to go.”
This is what I teach in the Vibrant Life Program.
A daily self-care routine that brings balance to the body and mind, that promotes vitality and longevity - so you can cope better right now and stay healthy in the future.
And we do it one step at a time. 1% at a time. For lasting change that doesn’t add more stress to the nervous system. Because that’s the last thing we need right now.
Won’t you join us? Learn 10 essential habits to thrive. Starting April 20.
Lael Peterson is a life coach and Certified Yoga Health Coach with over 20 years experience helping people thrive. She specializes in teaching people the habits and mindset they need to accomplish their goals. Her own life experiences with anxiety, addiction, and cancer combined with her professional expertise make her coaching relatable, practical and powerful. Lael is a member at Home Hot Yoga and believes that a regular hatha yoga practice is an essential component in a vibrant life! The Vibrant Life Program is a mini (coed) version of her popular 6 month program for women, Vibrant Body + Wise Mind.
In 2009, I was diagnosed with spondylolisthesis, spondylosis and degenerative disc disease. I was told I would need to have a spinal fusion surgery or, eventually, lose all feeling in my legs. At the time, I was running marathons, extremely active and couldn’t fathom the thought of having surgery on my spine.
Understanding that running wasn’t going to be a long-term activity due to my diagnosis, and that I wasn’t ready to succumb to surgery, I began to explore more low-impact activities. It wasn’t until I tried Bikram yoga that I felt the physical challenge I was seeking in an activity that would not progress my diagnosis. In addition to the satisfying physical challenge, I found Bikram brought me significant mental clarity and focus.
As I began to increase the frequency of my practice, I found myself diving deeper to help manage emotional and mental health. At the time I started practicing I was struggling with various aspects of life and Bikram yoga gave me an outlet to support my emotional and spiritual well-being. I still don’t quite know what it is, but to this day when life feels draining I latch on to my yoga practice and begin to feel filled up again.
On the physical side, I haven’t yet had to resort to spinal surgery and still have all the feeling in my legs. In fact, each summer I go on a week-long 500-mile bicycle ride. Due to other commitments, I typically don't find the time to train. Despite this, for the past two years, I have been able to participate in these rides without significant struggle. Fellow riders are always shocked when I say I haven’t ridden my bike for more than 50 miles since the last year. I give credit to my consistent yoga practice for giving me the power, strength and mental agility to successfully participate and enjoy myself on these rides.
Today, despite numerous scheduling challenges, I make my practice a priority. I am proud of allowing myself to make the time and I (usually) don’t feel guilty about it. I now know, no matter how difficult it seems in the moment, each time I step out of the hot room I will feel more positive and be healthier than when I walked in.
Boss lady, yoga-doer and life-lover, Kay D.