Back to School, Back to Work

4 Micro-Routines to Help You Stay Well This Fall

It’s that back-to-school time of year. But it isn’t just the kids who are ramping back up. The rest of us—non-school-aged, working professionals—also experience our own version of “back to school.” With fall often comes busier work schedules and deadlines quickly approaching. 

That slower pace of summer—as well as summer vacations—are in the rearview mirror. 

To ease the transition into the fast lane of fall, we often make a point to get back into a routine. But it’s also important to not lose sight of your well-being in the process. So as you get “back to work” (and maybe your family goes back to school, too), shift your focus from big changes that feel like an overhaul and instead mix in a micro-routine or two. 

With that said, here are 4 bite-size tips and tricks to help you stay healthy—physically and mentally—as life ramps up. 

Create a bedtime routine.Sleep is essential and crucial to your well-being—from your day-to-day performance, to your mental health, emotional control, and physical health. Perhaps you’re familiar with, or even experienced first-hand, the value of giving children a bedtime routine. Adults are no different. A set routine for going to bed and waking up at the same time each day is a key factor in getting quality sleep. It’s important to find what works for you, but start with powering down your devices about 2 hours before bedtime, turning down the thermostat, and keeping technology out of your bedroom.

Build in recovery breaks.No one (and I really mean no one) can run with all cylinders fully firing for an entire work day. If you don’t believe me, recall a day recently when your schedule was packed with back-to-back-to-back-to-back meetings. Were you fully present, attentive, and did you contribute to every meeting? I doubt it. That’s nothing to be ashamed of, though—it’s reality. We can all easily be plagued by mental fatigue and decision fatigue when we feel stretched thin.As you ramp back up to a faster non-summer pace, build in mini breaks throughout the day. The thinking here is that by “doing less,” you’re actually more likely to boost your overall productivity. Now that’s a win-win!  

Pack a healthy lunch.There’s a reason why schools build in breaks for a satisfying, healthy, restorative, mid-day meal. That mid-day pause and refuel is not only valuable, but necessary to fuel your mind through the afternoon. Do the same for yourself: block your calendar (even if it’s a short window), and get away from your desk to enjoy your meal. Combat workplace loneliness by enjoying your lunch with colleagues. And as a bonus, take a refreshing walk outside after you eat. The fresh air and movement will re-energize you for your afternoon!

Take time for rest and recovery.Summer is often when many of us take a vacation to spend time with friends and family. But what about the rest of the year? Making time for rest and recovery is vital to keeping you engaged and productive all year long. So plan your vacation or PTO time strategically throughout the year (especially during those long stretches without any holiday breaks) and take a mental health day when you need it. And don’t forget to fully disconnect on your time off so you can truly relax and recharge!