As September rolls in, transitioning from the laid-back pace of summer to the demands of work can feel challenging. However, with the right approach, you can not only ease back into your routine but also set the stage for a productive and successful Q4.
The Power of Routine: Re-establishing Daily Habits
One of the most effective ways to combat the “September Blues” is by re-establishing your daily routines. Routine provides structure, and structure can reduce the anxiety that comes with uncertainty. Whether it’s in the morning, evening or some kind of planning routine (I recommend all 3), these routines act as anchors and help you feel in control.
Morning Routines for Productivity and Wellbeing
Morning routines are powerful tools for setting the tone of your day. When you start your morning with intention, you’re more likely to maintain focus and productivity throughout the day. Simple practices like meditation, exercise, or even just a few minutes planning your day really can significantly impact your work performance and mental health. These small but meaningful changes can help you feel more in control, reducing the anxiety that often comes with the September transition.
Here are some recommendations to try:
Consider starting your day with a short meditation session
- This can be as simple as five minutes of focused breathing, which helps to clear your mind and set a calm, positive tone for the day.
Go for a brisk walk or do a quick workout
- This can boost your energy levels and sharpen your focus.
Incorporate a planning session
- Outline your key tasks for the day. This will help you feel organised and prepared, reducing the overwhelm that often accompanies a busy work day.
It’s also beneficial to create a consistent wake-up time, even on weekends, to regulate your body’s internal clock. This can improve sleep patterns, mood, and productivity.
If you’re short on time in the morning, like the majority of people, please know that morning routines don’t need to be lengthy or complex to be effective; the key is consistency and intention.
Evening Routines for Relaxation and Reflection
Just as your morning routine sets the tone for the day, your evening routine is crucial for winding down and disconnecting from work. Establishing a calming end-of-day routine can help reduce stress, improve sleep and set a positive tone for the next day.
Here are a couple of suggestions:
Journalling
- Reflecting on your day, noting what went well, and what you’d like to improve on can help you process your experiences and clear your mind before bed. This practice not only aids in stress relief but also fosters personal growth. Additionally, incorporating a gratitude practice – where you list a few things you’re thankful for. Gratitude can powerfully shift your focus to the positive aspects of your life, in a way that promotes a general sense of contentment. Both of these together could take you just 5-10mins.
Tech free time
- Creating a tech-free time before bed is another key component of a healthy evening routine. The blue light emitted by screens can interfere with your sleep patterns by suppressing the production of melatonin, a hormone that regulates sleep. By setting aside at least 30 minutes before bed to disconnect from electronics, you can help your body prepare for sleep more naturally. Instead, swap your phone for relaxing activities like reading a book, taking a warm bath, or practising gentle yoga to unwind.
If you are struggling to disconnect from work, take a look at my recent blog series on ‘Mentally Disconnecting From Work’. You’ll also find a really good 5 minute body scan meditation to try at the end of your day.
Self-Care Strategies for Maintaining Balance in Busy Times
As work ramps up in September, it’s easy to let self-care slip – it’s often the first thing to fall by the wayside when we get swept up in busyness. However, maintaining a balance between work and self-care is crucial for sustaining your energy and mental health throughout the busy season.
Prioritising Self-Care Amidst a Busy Work Schedule
Just like a morning or evening routine, it’s important to recognise that self-care also doesn’t have to be time-consuming to be effective. Small but consistent actions can have a significant impact on your overall well-being. For instance, taking short breaks throughout the day to stretch, breathe deeply, or simply step outside can reduce stress hormone levels and, when done on a regular basis, can help prevent burnout.
Integrating self-care into your daily routine might involve setting boundaries, such as designated times to step away from work, or prioritising activities that recharge you, whether that’s reading, spending time with loved ones, or engaging in a hobby.
It’s important to reflect on your perspective around self-care. For many people, it’s an afterthought or only taken seriously when someone is feeling unwell. Selfcare or ‘looking after yourself’ is not a luxury – it’s a necessity and should be done with forethought and intention, especially during stressful times.
The Role of Nutrition and Exercise in Sustaining Energy at Work
Maintaining a healthy diet and exercise routine during busy periods is also essential for sustaining your energy and productivity. Proper nutrition fuels your body, mind and significantly impacts your mood and ability to focus. While regular exercise helps manage stress and improve focus.
Consider meal prepping on weekends so that you have healthy, balanced meals ready to go during the week. Or even invest in a good quality meal delivery service, if it means you will eat well when busy. Both of these options not only save time but also reduce the temptation to go for less healthy, convenience foods. Incorporating nutrient-dense snacks like nuts, fruits, and yoghurt into your day can also help maintain steady energy levels and prevent the afternoon slump.
For exercise, even short, regular activities can make a big difference. A quick 10-minute workout in the morning, a walk during lunch, or stretching breaks throughout the day can keep your energy up and your stress levels down. Additionally, staying active at work – whether it’s taking the stairs instead of the lift, a standing desk or getting up and walking around as often as possible – can help counteract the sedentary nature of many jobs.
For more ideas on how to be more active, read: The Importance of Daily Activity and Easy Ways to Move More.
Reducing the impact of the September Shift
I know they are easier said than done sometimes, but I hope that these recommendations and reminders help to reduce the impact of any apprehension or stress you’re feeling about Q4.
In addition, don’t forget that you are not alone in feeling this way and that even if you can’t manage every suggestion, just one small thing, when done consistently, can make a big difference.
Check back next week when I will explore a specific scenario from a client regarding her worries about September and a busy Q4.
Kate x
