Magic (Lockdown) Formula

In a nutshell
Challenging times ask for a healthy lifestyle
A routine helps you to get through this
Do not compromise on sleep and healthy eating
Find a good balance between workouts and relaxation
Apply a positive attitude

In challenging times (the start of another lockdown is certainly a challenge) getting back to the basics of a healthy lifestyle pays off. It’s okay to put the emphasis on your well-being first to be able to help others. The further you are away from your own centre, the more difficult it is, to get through this. Try some of the suggested ingredients of the magic formula and see how you feel.

The magic is that there is no magic. Start where you are. Don’t stop.

Seth Godin (The Practice, p.257)

Regular Schedule And Daily Routine

• Wake up and go to bed at roughly the same times every day
• Make a schedule for the whole lockdown. Reserve times for workouts, family time and relaxation
• Set some goals: get through this healthy, read one book, workout two times a week, etc. This will help you to make this time a useful one. The feeling of success is an energy booster.
• Try to find a balance and do not overcommit. Understand that this time will be a challenge for the body and mind. All suggestions should contribute to the number one goal: get through this in a healthy way.

Sleep

• 7 – 8 hours (non-negotiable)
• No screen time for 2 hours before going to bed (my iphone automatically runs in nightshift mode from 6pm onwards).
• Give mobile phone out of bedroom at night or switch to flight mode
• No TV in the bedroom
• Keep bedrooms rather cool, darken windows and ventilate (Attention my fellow allergy sufferers: keep windows closed at night if there are pollen around)
• If you have trouble falling asleep try meditation (I use the WakingUp app by Sam Harris – don’t let the name confuse you; however, the mobile phone cannot be switched to flight mode) or simple breathing exercises, e. g. this one by Dr. Andrew Weil
• Don’t eat anything for at least 2-3 hours before bed. I generally skip simple carbohydrates like rice, potatoes, or pasta in the evening.
• More on sleep here.

Healthy diet

• Try new recipes and have fun with your loved ones by cooking together (thanks Eva for the tip): how about trying homemade Kimchi or Sauerkraut?
• Sufficient fluid intake (approx. 2 litres of water or unsweetened herbal tea)
• Plenty of (green) vegetables and fruit
• Healthy snacks such as nuts, berries, hard-boiled eggs, nut butter (e. g. peanut butter – although not a nut or almond butter)
• Regular omega-3 fatty acids from wild salmon, sardines, mackerel, and hemp seeds
• If you eat meat: consider lower quantity but good quality
• Consider educating yourself on food supplements such as vitamin D3, B-complex, magnesium^*)
• No sugar or artificially processed foods
• No food heated in plastic containers in the microwave (I don’t have a microwave anyway)
• No caffeine in the second half of the day if possible
• No industrial wheat and generally few foods made from grains
• Little or no alcohol

^*) Always consult your general practitioner before taking any supplements.

Exercise/Training

• Daily and depending on motivation level: Sweating is great for the metabolism; long walks in the forest are best when in Chaos Monkey mode
• Mobilisation exercises to keep joints, ligaments and tissues supple
• Self-massage with a lacrosse ball and/or fascia roller (e. g. from BlackRoll)

Relaxation

• Actively enjoy the tranquillity and soak up the sun
• Meditate
• Read good (entertaining) books
• Practising gratitude – more on that here.
• Just „being“ and doing nothing: this is also allowed, even if the supposedly modern life suggests the opposite (Practicing stillness)
• Taking a step back and looking at the whole picture: What is important right now?
• Have patience with yourself and lower the demands on yourself

Positive attitude and social interaction

• Enjoying small, simple things
• See these times as a chance to become mentally more resilient
• Focus on what you can control (e. g. emotions, reaction, attitude) and get used to the fact that fears and uncertainty are closely linked to our lives. This article on stoicism is very helpful.
• Create a pleasant atmosphere at home with flowers and good music
• Reduce or completely abstain from news and social media
• Spend time with loved ones at home (if possible)
• Don’t take yourself too seriously
• Call friends and have a chat

All the best and please remember: We are in this together.

This blog post is an adaptation of the German version previously posted here.

Blogpost picture by  Artem Maltsev auf Unsplash