tips to STAY PRODUCTIVE during self-quarantine / at home
We do not lose efficiency. How to maintain a daily routine during quarantine
We share tips to help maintain the usual rhythm of life and avoid feeling unwell during self-isolation, together with the World Class coach Alexander Karpov .
Quarantine and house arrest will end sooner or later ... And most of us will face the fact that the rhythm of life, which has developed over the years, will be severely disrupted. For me personally, this situation is a huge stress for the body. I used to be on the move since childhood, and sitting at home has always been a punishment. In general, self-discipline is a daily struggle with oneself, a manifestation of willpower in many ways. And the best motivation in this matter is your own health.
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Rules that everyone should know.
Make a plan in advance for the coming day
To make it easier to maintain the regime, you need to make timetable. On the evening of the current day, write a plan of action for the next. And define a system of penalties and rewards for adhering or not following this plan.
Go to bed early to wake up refreshed
Start building your sleep routine. And not from the time of awakening, but from lights out. Try not to go to bed later than on normal weekdays. Accordingly, it will be easier to wake up at about the usual time before quarantine. It is clear that there is no need to get up without special need, for example, at 5-6 in the morning. But you don't need to doze for half the day.
For me personally, the optimal amount of sleep is 8-9 hours. In this case, the hang-up should be at midnight or at 1 am, no later.
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Actionable tips that will not let you go crazy within four walls.
Start your morning with a glass of water and breakfast
Immediately after getting up you need to drink a glass of water. And only then do your morning routine and make breakfast. It should be composed primarily of complex carbohydrates and a small serving of protein. Taking the opportunity of self-isolation, you can try to establish a diet. Only after breakfast do we start doing business, be it work, household chores, study, etc.
Keep track of the amount of calories consumed
After all, not only the number of meals is important for good health, but and the number of calories eaten per day. I will share with you a formula for calculating their rate required to maintain the current weight in self-isolation:
- for women: weight in pounds multiply by 14 and subtract 15%;
- for men: weight in pounds multiply by 15 and subtract 15%.
Divide the received amount by 4-5 meals.
Take time to be physically active
Try to keep the time of classes coincided with the pre-quarantine. You need to eat about three hours before physical activity, and exercise is best in the early afternoon. To make it easier to follow the training schedule, agree with one of your friends or a coach about a joint online training, take part in a challenge or a fitness marathon.
And only after all the work done, you can devote yourself to films, reading, cooking and other concerns. It is clear that at home it is not necessary to completely copy the routine of your regular work day. But you need to try so that there is no strong spread. In this case, it will be easier to acclimatize when we return to the usual pace of life.