Creating a routine looks different for everyone and isn’t always what people see on social media. It certainly doesn’t have to look perfect, and most people make mistakes before finding what helps them manage their everyday lives.
You might want to eat healthier, take a walk after work, or remember to do a particular chore. Whatever it is, maintaining a dependable routine can be tricky with a busy work schedule, but not impossible.
Read on to discover tips so can develop a routine away from work.
Discover What You Want Your Routine to Look Like
Why do you want to create this routine in the first place? Writing down your motivations can help you see why a routine would be good for you.
For example, let’s say you want to create a stretching regimen. What would it look like, and how would it help you balance out the demands you currently have? Maybe you want to start slow, sit on a couch, or get out your old yoga mat and stretch out for five minutes.
Writing down your ideal schedule can help you brainstorm ideas for being consistent without overexerting yourself. During this part, you could discover free videos on YouTube on how to stretch or find a quiet time in your day away from any distracting noises.
Everyone is different, so make your routine customizable for you.
Find Ways to Remember Your Routine
So, let’s say you decided to take five minutes to do some light stretches after work—nothing too strenuous, but enough to relieve tension in your body.
Now that you know what your routine will look like, think about how you want to remember it. You can put a reminder in your phone, either on your calendar or another app, to keep track of your goals.
A useful tip is to establish a trigger in your life to remind you of your routine. For example, if you need to remind yourself to wipe off your countertops before bed, a good trigger would be to leave a sticky note on the fridge.
To make a trigger convenient, consider automating it on your phone or device so that you’ll be reminded to start when you forget.
Do What Feels Easy But Achievable Long-Term
Starting a routine can feel tiring if we push ourselves to do it initially.
We all have busy lives, so when you start a routine, make it as easy as possible.
By simplifying the routine, you’re putting pressure on yourself to be perfect. As a result, it’ll be easier to forgive ourselves when we make mistakes, like forgetting to do our routine. After all, we’re human, and mistakes can happen when we least expect it.
Take some small steps first with what you know you can do. Over time, as the routine feels more natural to you, it will be easier to take more significant steps and do your routine more than once a week, maybe daily, if that’s your preference.
Find an Accountability Partner
If you still find starting a routine difficult, even with reminders or small steps, you may need to ask someone to be your accountability partner.
It can sound intimidating, but asking someone to keep you accountable can be a stepping stone you didn’t know you needed. It’s even better if they want to do that same routine with you!
If you prefer a more laid-back, personal routine, you can find a partner through your workplace, family, and friends. Finding a partner who is supportive but honest about your situation is important for good communication.
Make it Fun and Exciting to Do
Routines that are done for a while can become tiresome. At first, they can feel rewarding and motivating, but then weeks later, you might think, “Wait, why am I doing this again?”
Think about doing something fun and exciting during your routine. If it’s a passive activity, like cleaning or taking a walk, listen to music or a podcast series you’re interested in. This can also serve as a trigger that’ll help you become motivated in the routine.
Chances are that we’re more likely to stick to a routine when relaxed enough. So, making a routine less demanding can ease our worries about whether we’re starting to become bored with it.
Practice Self-compassion
It’s okay to do a routine poorly the first time you try it out or not have the right “system.” Nurses are busy, and sometimes perfectionism can get in the way. Be gentle with yourself and know that the perfect routine doesn’t exist—it’s more about finding what’s helpful for you to make your life easier.
While rewarding, nursing is also incredibly demanding, and each shift requires hours of walking, standing, and moving from place to place. In short, the job requires that you have stamina and endurance. If you can’t keep up, then there are strategies you can try to regain your tenacity during those long shifts.
In addition to sleep and a proper work-life balance, another solution is to try out some high-adventure activities like surfing, skiing, and other exciting endeavors. These fun activities can help you relax during your off-time, and many can help during your shift. Here are some facts and tips to consider if you need a little pick-me-up at work.
Nursing Requires Stamina And Endurance
Nursing requires various physical demands, including mastering gross motor skills to move within confined spaces, maintain balance in awkward positions, and reach all directions. Physical strength is also required for lifting children, ambulating patients and supplies, and carrying or moving them around the hospital. All of that effort might be easy during a regular eight-hour shift. However, nurses often work double and even triple shifts.
Studies have shown that many nurses, especially those in emergency rooms and intensive care settings, take thousands of steps throughout the day. The studies also found that nurses who work during the day often take even more steps than nurses working at night. That’s impactful information, especially for nurses working day and night shifts without time off in between. Keeping that endurance for countless hours requires self-care; adventures during off-hours can help.
How High Adventure Hobbies Can Help
Long shifts are often required in nursing, and it’s not always easy to avoid them altogether. Still, during your off time, you should do things you enjoy. Luckily, many of the most fun activities can also help to build your endurance and stamina.
Surfing
Take surfing, which requires strength and patience to stay on the board as you cruise upon the waves. If you enjoy surfing, many exercises can help build your endurance in the ocean and during your nursing shift. One of them is running exercises, which help to improve your lung capacity and strengthen your legs. Push-ups are some of the best exercises nurses can get because they’ll help with your core strength on the surfboard and improve your upper body strength so you can lift that heavy equipment at the hospital for longer.
Skiing
Many nurses may want to hit the slopes and go skiing when winter comes. This activity requires training, and the exercises you use to prepare can also help in nursing. You’ll want a workout regime with a lot of cardio via running, the stair climber, and the elliptical trainer to succeed. All of that helps to condition your lungs and legs for a long day of skiing and being on your feet during a nursing shift. Some studies show that downhill skiing can be particularly helpful for your balance and posture, which can help when reaching and multitasking on the job.
ATV Riding
For a real rush, look around your town for a track where you can ride ATVs up ramps and through valleys. This is yet another activity that can help with endurance on the job. Riding an ATV requires a lot of lifting as you hold on and control the vehicle over rugged roads, and it builds stamina in your legs and arms. When you ride, you’ll feel it in your muscles, and the activity will strengthen them so you can go for longer while on the job. Studies have shown that riding ATVs and off-road motorcycles can improve isometric leg endurance and overall health.
Making Time For Hobbies
This information may seem all well and good, but taking the time to ride an ATV or surfboard with your busy nursing schedule may seem next to impossible. However, that’s only true if you let it be.
There are many ways to improve your work-life balance and make time to include hobbies in your busy lifestyle. A great way to help you say no and ensure you fit in your hobbies is to plan them. Pick a time you’ll go out with your friends and stick to it. Also, set realistic goals. So, if you want to ski for an hour to work on your legs for those longer shifts, plan accordingly.
You may want to work on your exercises but feel like you don’t have time to go to the gym. In that case, consider dedicating a space in your house to fit equipment and make room to stretch. If all else fails, your hospital or office may have a gym you can use.
Remember, your physical hobbies are not only for fun but also for your success on the job, so make them one of your priorities.
Conclusion
If you want to boost your stamina on the job, consider a high-adventure hobby that will help you let loose and improve your physical health. If you haven’t done anything exciting on your off-time, consider a change because the benefits can be great for your well-being.
Pets are known worldwide to make our lives better. They’re natural, cuddly stress relievers that can improve cardiovascular health and decrease loneliness.
That’s why it can be an excellent idea for nurses to adopt a pet of their own, especially if they’re experiencing anxiety, depression, or another mental health issue.
If you’re thinking, “But what if I’m not an animal person?” consider the different types of pets you can own besides cats and dogs. You might have some setbacks in deciding what type of pet is right for you and how much maintenance you’re willing to put in, but who knows? You might find that owning a pet that loves you is worth it.
Why Pets Can Make You Happier
Nurses know that burnout can happen on the job. Or, you might experience depression and anxiety outside of your career. However, caring for a pet can come with many benefits that can make your life feel brighter and fuller.
“They provide companionship, unconditional love, and a sense of purpose, which can be particularly beneficial for nurses working long, demanding shifts in the healthcare profession,” says Adam Zagha, a mental health and addiction treatment specialist and owner of Numa Recovery Centers.
In his experience, Zagha has even seen how pets can make a difference in those who struggle with common mental health conditions, causing burnout and loneliness.
“One of my clients, a nurse who works in an intensive care unit, was experiencing high levels of stress and emotional exhaustion. She decided to adopt a rescue cat and noticed an immediate improvement in her mood and overall well-being,” says Zagha. “The cat provided her with companionship during her downtime and gave her something to look forward to when she returned home from work.”
Caring for a pet can also bring stability outside of an unpredictable work routine, according to veterinarian Dr. Mollie Newton, founder of PetMeTwice. Pets can provide comfort and emotional support at home, encouraging nurses to destress and find peace.
Tips for Adopting and Caring for a Pet
Chances are you might be a dog lover. Or a cat lover. Maybe you’d prefer a pet with less hair and might adopt a hamster instead. Either way, no “one size fits all” pets work for everyone.
Dr. Newton suggests self-sufficient pets like cats or smaller pets like hamsters, guinea pigs, or fish for busy professionals. Consider common fish you can find at a pet shop, such as bettas, guppies, and zebrafish, that you would feed daily, with your biggest chore cleaning their fish tank.
Dogs and cats are usually the most popular choice for adoption because of their versatility.
“Cats are generally more independent, comfortable being alone for extended periods, and content with napping or watching the world from a window,” says Dr. Newton. “For those leaning towards dogs, adult dogs, particularly those with lower energy levels, can often adapt to solitude during your work hours, making them a suitable choice.”
Before adopting a pet, consider researching where to adopt and getting advice on caring for your type of pet so you know what to expect when dealing with any challenges.
“To get started with adopting a pet, nurses can reach out to their local animal shelters or rescue organizations,” says Zagha. “These organizations often have a variety of pets available for adoption and can guide pet care, including the specific needs of different breeds.”
Lastly, consider how much time and energy you have to care for a pet. Zagha mentions that being mindful of limitations and thinking about how much attention you can give off your job can help you decide whether to adopt. Other adoption factors include allergies, housing restrictions, and lifestyle.
Owning a pet isn’t just a walk in the park (literally)— there are factors to consider, such as paying a pet deposit or personal considerations, like if we want to walk your dog daily. Ask any pet owner, however, and you’ll get the same response. Caring for a pet can be worth it, especially during our low times when we can appreciate their loyal company.
Natural materials, indoor plants, and essential oils are simple yet effective ways to turn your home into a soothing and comfortable sanctuary. Even the simple addition of houseplants has been found to reduce stress, lower blood pressure, and improve overall state of mind. Unfortunately, chronic occupational stress and burnout occur daily among nurses due to long shifts, high workload, and low staffing levels, with difficulty relaxing and disconnecting from work being a key symptom, a study in Human Resources for Health reveals.
But here’s the good news: By transforming your home into a relaxing haven, you can facilitate stress reduction and mental and emotional rejuvenation after your shifts. And—in turn, you can prevent burnout and better navigate your demanding role with greater resilience and overall well-being.
Opt for Natural Materials
Natural materials like jute and sisal are minimally processed and low in toxic VOCs (volatile organic compounds), improving indoor air quality. Incorporating natural materials into the home can enhance respiratory health and overall wellness for nurses, who often experience the physical and mental demands of long shifts.
Notably, almost 50% of homeowners say having natural materials instead of artificial materials makes them feel discernibly happier. Natural fiber rugs, in particular, can add warmth and texture to the floor and offer a plush surface for tired feet after a long shift. Jute (derived from the Corchorus plant) is soft, flexible, and feels like a dream under bare feet. As such, jute fiber rugs are an excellent choice for your bedroom, living room, or anywhere you walk barefoot or on the floor. It’s important to note, however, that heavy furniture does leave permanent dents if left standing on jute.
On the other hand, in high-traffic areas like your hallway or entryway, sisal fiber rugs are a great choice as they’re robust and resistant to wear while also being soft and comfortable. You’ll appreciate the soothing texture that greets you after a demanding day. Derived from the agave plant, sisal has coarser, straight fibers that are also relatively low-maintenance, requiring occasional vacuuming to keep clean. This simplicity is ideal for a tired nurse who may prefer easy-care furnishings, allowing you to focus on relaxation rather than upkeep.
Bring the Outdoors In
When nurses spend time in nature, they become less stressed, happier, and more relaxed, and provide patients with a better quality of care. Unfortunately, the nature of shift work often means you may not leave the building — or see the outside — for around eight to sixteen hours at a time. Yet, fortunately, even indoor plants have been found to impact stress and anxiety positively. So, when it comes to home interior design, bringing the outdoors in is one of the biggest trends right now, and the addition of indoor plants can successfully create a calming and peaceful ambiance in your home. Indoor plants also improve air quality, creating a healthier and more rejuvenating space. Fresher and cleaner indoor air can also help decrease stress levels, promote better respiratory health, and enhance overall well-being.
A peace lily is a great option when choosing indoor plants to add to your abode. With elegant, dark green leaves and pristine white blooms, peace lilies are beautiful and can add a touch of serenity to your space. They’re also air purifiers — proven to remove toxins, like benzene and trichloroethylene, commonly found in paint, varnish, adhesives, and synthetic fibers. Even better, peace lilies are low-maintenance, known for their resilience and adaptability, and require only infrequent watering.
The most appealing aspect of peace lilies is their smell — a soothing scent with calming properties similar to lavender. This relaxing scent can help create a stress-free home environment for nurses, improving mental and emotional well-being after demanding shifts.
Alternatively, snake plants also have powerful air purification properties that can keep your indoor air fresh and help you get a better night’s sleep. Unlike other plants, snake plants emit oxygen and absorb carbon dioxide at night through their unique process of CAM “Crassulacean acid metabolism” photosynthesis. Ideal for the bedroom, snake plants also come in sizes compact enough to fit snugly on your nightstand, where they can help create a conducive sleep environment. They’re also low-maintenance, requiring only occasional waterings — around every 10-14 days, but can go as long as three weeks between waterings. This ease of care ensures that nurses enjoy having a green companion in their living space without adding significant demands to their busy schedules.
Elevate Your Home Sanctuary with Essential Oil
Essential oils can also play a key role in creating a peaceful ambiance and soothing your mood and emotions. A study in the International Journal of Nurse Practitioners found that nurses who inhaled lavender oil throughout their shifts experienced less job-related stress than the control group. So, by infusing your home with lavender essential oil, you can successfully calm your nervous system, reduce stress and anxiety levels, and return to work refreshed and rejuvenated.
Reed diffusers, for instance, are a stylish and practical way to disperse essential oils into the air. At the same time, ceramic candle diffusers are just as effective and add a comforting, warm glow. In the bedroom, you can also sprinkle a few drops of lavender essential oil on the corners of your pillowcase. Lavender is known for its sleep-inducing properties, as it reduces anxiety and promotes relaxation. Creating a sleep-conducive environment can help ensure quality sleep, improve your mental and physical health, boost concentration, and enhance resilience to cope with the demands of your challenging profession.
As a hardworking nurse, your well-being is paramount, and you deserve a home sanctuary where you can relax and recharge after your shifts. Using natural materials, adding indoor plants, and diffusing essential oils are simple yet effective ways to build a soothing and comfortable haven tailored to your unique needs.
As nurses play a pivotal role in healthcare, they must focus on their health and well-being, and maintaining a healthy diet tailored to support the specific needs of nurses is essential for sustained energy, optimal health, and enhanced performance. Here’s a comprehensive guide specifically designed to assist nurses in creating and maintaining a healthy diet regimen.
Fundamentals in Nursing Nutrition
Irrespective of age, the foundational principles of healthy eating remain constant. A well-rounded diet for nurses should encompass a diverse range of nutrient-dense foods. Whole grains, abundant fruits and vegetables, lean proteins, and healthy fats should form the cornerstone of their dietary choices. Understanding the basics of nutrition is pivotal; it empowers nurses to make informed nutritional decisions and comprehend how various foods impact their bodies. Prioritizing whole, unprocessed foods while avoiding added sugars and fats is integral to a nurse’s diet.
Caloric Adequacy
Meeting caloric requirements is crucial for nurses. Inadequate caloric intake may lead to fatigue, weakened immunity, and potential malnutrition, while excessive intake can result in weight gain and associated health issues. Nurses should aim for a balanced intake aligned with age, gender, and activity levels. On average, adults need 1,600-2,400 calories per day, but this can vary based on activity levels.
Optimizing Protein Intake
Sufficient protein consumption is vital for nurses to maintain a healthy diet. Balancing protein intake while monitoring calorie consumption can be challenging. However, selecting lean proteins, incorporating protein-rich foods into meals, opting for plant-based protein sources, integrating protein-rich snacks, and utilizing supplements can help nurses meet their protein requirements without excess calorie intake.
Integration of Healthy Fats
Incorporating healthy fats into a nurse’s diet reduces inflammation and supports brain function. Nuts, seeds, avocados, and fatty fish are excellent sources of healthy fats and can be seamlessly integrated into meals, snacks, or blended preparations. Furthermore, healthy fats aid in satiety, managing cravings, and reducing the risk of heart disease and diabetes.
Essential Vitamins and Minerals
Ensuring adequate intake of vitamins and minerals is paramount for nurses’ overall health. Emphasizing a diet rich in fruits and vegetables and considering multivitamins or supplements, such as magnesium gummies, can support muscle and nerve function, catering to the specific needs of a nurse’s demanding profession.
Hydration for Nursing Vitality
Maintaining optimal hydration levels is indispensable for nurses. Adequate water intake is essential for sustaining bodily functions, enhancing energy levels, and promoting alertness. While the general recommendation stands for at least eight glasses of water daily, individual needs vary based on age, size, and activity levels. Consuming water-rich foods like cucumbers, watermelon, and yogurt can also contribute significantly to overall hydration.
In Conclusion
These guidelines aim to assist nurses in crafting and maintaining a healthy diet conducive to their demanding profession. For personalized advice, consulting a physician or licensed nutritionist is recommended. Prioritizing nutrient-dense foods, monitoring portion sizes, considering supplements, and ensuring hydration collectively contribute to sustaining optimal health and peak performance for nurses.
One of the biggest challenges as a nurse is working those long, 12-hour (+) shifts, with small snack breaks, and needing to keep your energy up the entire time. It’s a lot to handle! And I know firsthand as my mom was a shift nurse for over 40 years. I watched her juggle working overnights, getting me off to school in the morning, and getting her well-deserved sleep. I also saw how the demands of the job and her limited time for self-care took a toll on her health over time.
These long stretches of little sleep can lead to feeling out of control when it comes to snacking. Research says those under 5 hours of quality sleep daily are 21% more likely to consume more added sugar and unhealthy snacks.1 These habits can lead to further health issues down the line, including obesity, diabetes, and heart disease. By taking control of your snacking habits during and after shifts, you can manage your energy, control your health, and sleep better!
When one thinks of needing energy, they think of turning to caffeine or sugar. While these can give you a momentary burst of energy, they will make you more sluggish in the long term.
We need food for fuel, but what exactly do we need to feel energized without caffeine or sugar? Our body’s preferred source of fuel is carbohydrates. The issue becomes what type exactly, and the best answer is minimally processed grains, fruits, and vegetables.
Now, carbs alone only keep us satiated for a short time and would not be an ideal snack by themselves for working long hours (because who has time to eat every 2 hours as a nurse). By pairing your complex carb snack with a source of protein, you will feel satisfied for long periods and have both mental and physical energy for those shifts and to be the best at your job!
Here are some of my favorite easy snack ideas to pack to stay energized for long shifts.
Packet of peanut butter (2 tablespoons) and Crispy Fruit Snacks (which are freeze-dried fruit with no added sugar)
Hummus cup and baby carrots
RX bar or Larabar—these have minimal ingredients and are great alternatives to traditional “protein” bars that can have lots of added sugar.
These better-for-you choices will leave you ready to take on the day. But why exactly have I chosen these foods? All the choices above have no added sugar. Added sugar can cause brain fog, energy spikes, and drops, leaving you moody.
One thing that makes cutting sugar out of your life so difficult is routine. Our schedules and daily habits keep us on track and help us get what needs to be done, but routines, as valuable as they are, can also include bad habits. For example, a new bakery could open across the street from your office. You stop in once to try out one of their cupcakes, and soon, you are a regular for your post-work pick-me-up. This habit has become part of your routine, changing your brain chemistry so that you are used to this action and to the subsequent pleasurable response it causes.
Sometimes, sugar in our routines is noticeable (like in the bakery example above). Other times, sugar sneaks into our routine right under our noses. Do you wind down after a long shift and suddenly find yourself snacking on sweets? Think about your daily routine and how sugar has wormed its way in. Once you recognize this, you can take the steps necessary to replace it with something healthier.
All in all, the goal is to replace, not remove. Although you may have to change your daily habits and pack better-for-you snacks to bring to work, we don’t want you to go hungry during the workday! Replacing snacks with added sugar can have immense benefits in the day-to-day, but even more significant advantages for your overall mental and physical health.
