Navigating life’s bustling demands can be difficult. There seems to be no end of advice about morning and evening routines and how we should live our lives. In all honesty, I have tried most of them, and often, it is a case of figuring out what works for you after an extended period of experimentation.
This blog post shares one framework and one principle that I use to help me keep making progress. I process not as a Guru, but as one who has tried multiple different methods and multiple frameworks and in my opinion, this is what works for me.
The first is the DREAMS framework:
- Diet
- Reading
- Exercise
- Appreciation Journal
- Meditation
- Sleep
The second idea is about not missing a day twice. Sometimes, we are too hard on ourselves trying to repeat an action daily. When we fail, which we inevitably will, the wheels come off, and we end up missing things for days and weeks at a time. Consistency is key, and one bad day does not mean the end. Adopting the never-miss-two days in a row principle has been game-changing.
I write this not as a Guru but as someone who has tried multiple methods and frameworks, and I believe this works for me.
My advice would be to take what works, discard what doesn’t and build your routine around how you work and your busy life demands.
Let’s get into it.
Diet: Nourishing My Body One Meal at a Time
Diet is foundational, affecting not just physical health but also mental clarity. It is the one I have struggled with the most, especially as I still work as a doctor part-time, doing nights and late shifts in the emergency department. I realise how these changes in daily routine can derail healthy eating.
Again, there is no end of advice about calorie counting, macros, keto, vegan, Paleo, etc.
Having looked at this medically, my feeling is that the best diet is probably 95% plant-based with occasional high-quality animal protein. Knowing what to do and actually doing it are very different, and this is the area I need to work hardest on!
I strive to keep my meals balanced and wholesome, focusing on fresh vegetables, lean proteins, and grains that release energy gradually throughout the day.
However, life happens—some days, cooking a nutritious meal isn’t in the cards. When I slip up, I ensure the next meal is back on track, ensuring that one off day doesn’t spiral into two.
Actionable Step: Start with one meal. Plan a nutritious breakfast for tomorrow. If it doesn’t happen, don’t stress; aim not to miss it again the following day.
Reading: Expanding My Horizons Page by Page
As cliche as it sounds, reading changed my life. Reading is my gateway to other worlds and ideas. It’s about setting aside time to indulge in a good book, which expands my understanding and relaxes my mind.
I aim for at least 30 minutes of reading daily. On days my schedule overflows and reading seems like a luxury, I remind myself that audiobooks are equally good during my commute or while working.
Where possible, I download the audiobook and Kindle versions simultaneously. Listening and reading books simultaneously make them far more memorable and help me retain information.
Actionable Step: Choose a book that interests you and set a daily reminder to read. If you miss a day, listen to an audiobook or a podcast on a similar topic to ensure you’re still absorbing new ideas.
Exercise: Keeping the Body Moving
Physical activity is non-negotiable for me. Like diet, it can be a bit hit and miss, but I always strive to do it.
It boosts my mood, energy, and overall health. I target 60 minutes of exercise daily, usually a session at the gym. But there are days when I don’t make it due to unforeseen commitments or simple fatigue. On such days, I double my resolve not to skip the next day.
Another key thing I do is try to leverage my time when exercising to either read my Kindle or use an app called Anki Pro(I’ll do a separate blog on this) when studying different topics.
Actionable Step: Schedule your exercise like any important appointment. If you miss a workout, take a brisk walk the next day or a short bike ride to keep the momentum going.
Appreciation Journal: Reflecting with Gratitude
Every day, I take a moment to jot down things I’m grateful for in my appreciation journal. This practice centres my thoughts and cultivates a mindset of gratitude.
When you are really pushing in your career to where you want to go, this difference between where you are and where you want to be can lead to mental conflict. Taking a step back and appreciating what you have, how far you have come, and taking a higher-level look at your life really helps me.
Sometimes, I might be too tired or forget. When this happens, I make it a point to reflect on twice as many things the following day, reinforcing my gratitude.
Actionable Step: Keep a small notebook by your bed for your appreciation journal. If you forget to write, reflect on it mentally the next morning and write it down in the evening.
Meditation: Calming the Mind
In addition to my appreciation journal, meditation helps calm my mind and has also been helpful in teaching me how to react to other events in life. I spend about 10 minutes each morning or evening in meditation using Headspace. Other apps like Calm can be equally good, but Headspace is the one I find easiest.
Skipping a session can happen, especially with a fluctuating schedule. However, maintaining consistency by not missing two days in a row helps embed this life-changing practice into my daily routine.
Actionable Step: Start with just five minutes of meditation at a comfortable time of day. Use a meditation app if you need guidance, and aim to keep the streak alive by not missing two consecutive sessions.
Sleep: Embracing Rest
The importance of sleep changed when I read Matthew Walker’s book on the topic. As someone with a medical career and who worked in the military in my earlier career, I used to power through lack of sleep as a badge of honour.
Quality sleep each night seals my routine. I aim for 7-8 hours of restful sleep, preparing for it by winding down without screens an hour before bed. Sometimes, a late-night working or social outing may disrupt this. Yet, I strive to return to my sleep schedule the very next night to prevent fatigue from accumulating.
Another great tip is sleep banking, the idea that you can build up sleep before an event where you know you will be sleep-deprived rather than trying to catch up afterwards.
Actionable Step: Create a relaxing bedtime ritual and stick to it. If you stay up late, prioritize going to bed early the next night.
Conclusion
The DREAMS routine isn’t about perfection; it’s about resilience. By adopting the ‘never miss twice’ rule, I allow for flexibility and self-forgiveness, which in turn makes sticking to this routine more achievable and less daunting.
Try the DREAMS framework in a way that resonates with your lifestyle and goals. Remember, the key isn’t to miss a day—it’s never to miss two days in a row.
Let me know what works for you!
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