Days can be stressful. Work, chores, and unplanned interruptions can all lead to pent up frustration, anger, or stress. These emotions can boil over into our evenings that are meant to relax, rest, and unwind. To battle this try an evening routine that prioritizes destressing and relaxation. Here is a quick and easy routine that will help flip your emotions from negative to positive while building your self-esteem and clearing your mind.
Step 1: Victory Log
Write down 1-3 victories you had. This could be solving any problem you faced, reaching any goal you set, or finding time to spend with friends, family, or participating in a hobby that you enjoy. Don't be humble. Brag about yourself.
Step 2: Gratitude Journaling
Write down 3-5 things you are thankful for. It could be an energizing coffee, a joke that made you laugh, or a memory from years past. Don't overthink this. Often the simplest things in life can bring us the most joy.
Step 3: Deep Breathing
Spend a minimum of one minute taking deep breaths. I would recommend 5-10 minutes if you are willing. Inhale slowly for 4-5 seconds, pause, and exhale for 4-5 seconds.
This little routine can be accomplished in as little as 5 minutes. Feel free to extend it to 10+ if you enjoy the journaling aspects along with extended breath work.
I'd also like to share a fun workout I performed recently. This would be a great training session for folks looking to increase their conditioning/work capacity or have a workout that makes you feel "athletic".
Repeat 5-10 Rounds of:
1. KB Swings x10
2. Farmer Walks x 50-100m
3. Explosive Jumps (like Box Jumps or Squat Jumps) x 2-5 Reps
4. Run 200-400m (~70-80% Effort)
This was a fun and exhilarating session. Try it out if you are able to.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!