The Routine Reset
A radical approach to fitness – being nice to yourself for a change
Several times – several, several times – this year, I planned on beginning 75 Hard, even putting a start date on my calendar, several times.
I’ve long been in need of a radical reset, and I thought only a radical plan like 75 Hard would do. But I also knew I’d stumble – probably on the first day – and 75 Hard has zero tolerance for failure. I was destined to fail before I even started by not starting. Several, several times.
The basics of 75 Hard are grueling enough (follow a diet, drink a gallon of water, work out twice a day, no alcohol or cheat meals), but it’s the program’s cardinal rule that would be my downfall: If you miss any of the day’s tasks, you must start over at Day 1. I’d never even get to Day 2. At least not now, not in this current rut.
The problem with 75 Hard is it’s all perfection, no progress. And frankly, it smells a little like dude.
To be clear: I love the idea of doing hard things to remind myself I can. I have a #75Hard column open on Tweetdeck. I see your hustle and hope to join you some day. The program’s intensity (two workouts a day, ffs) and inflexibility is a virtual guarantee I’ll give up, setting off a new shame spiral. I’m just not in a bro-on-his-grind place right now. What I need is a win, something I can finish and feel good about. I need a confidence booster.
But is there such a program out there, one predicated on self-love instead of tough love? A plan that’s encouraging, not punishing? I couldn’t find one, so I devised one.
It’s the Routine Reset. Thirty (or 60) days of treating yourself well, of adding good habits rather than subtracting joy from our lives.
I mean, if you were me, lugging yourself up the fitness journey on-ramp yet again, which would you choose?
I’m tired of freaking exhausted from feeling weak because I couldn’t commit to a day of clean eating. Sometimes a glass of wine, not more shame, is exactly what you need to stay on track. A bath as a reward for a hard workout feels great, but you know what else feels great? A bath instead of a workout, sometimes.
Why reserve self-love to see if you deserve it?
Instead of withholding joy, treat yourself kindly in anticipation of all the good things you’re going to do. Maybe brute force isn’t the best way to establish healthy habits. Maybe convincing yourself you’re worth it will up your standards for self-care and encourage you to go deeper in your commitment to wellness.
You have nothing to lose by choosing compassion. Recriminating self-talk doesn’t burn fat. Take it from me.
• Double your vegetables. Incorporating one healthy habit makes it easier to adopt others, and eating more vegetables is about the best one you can start with. Shoot for 2x’ing your veggies every day and you’ll eat less other stuff without any effort.
Why: Adopting a keystone habit leads to other good changes. You know what a diet full of vegetables does to your body but it also lowers your risk of anxiety and depression and improves your mood and cognitive function. Vegetables also keep your skin looking young and bouncy.
• One indulgent meal a week. We won’t be twee and call it a cheat meal or treat food like it’s evil. Or say we’re naughty for eating it. But once a week, have a drink or dessert, or both. Just don't make it a free-for-all day.
Why: Because we’re human grownups who like tasty things and like enjoying them with the people we love.
• Drink more water. If you need a goal, then by all means, count those ounces. Drink a gallon if you feel you must. But drinking more than you’re currently drinking is also good.
Why: Drinking water improves brain function, including memory, mood, and concentration. It prevents kidney stones, decreases joint pain, aids digestion and nutrient availability, boosts energy and athletic performance, flushes toxins, and prevents both wrinkles and breakouts.
• Move, every day. Move however you like. The best workout is the one you do. If you can’t manage a full workout, take a short walk after dinner. Even a 10-minute walk has been shown to minimize glucose spikes after a meal.
Why: Exercise is the closest thing to a miracle drug and makes everything better: physical endurance, bone strength, sleep, and metabolic health. If that’s not enough, when you exercise, your muscles secrete chemicals and proteins (called hope molecules) that protect you from depression and make you resilent to stress.
• Journal, meditate, or pray. You could do this in the morning to set an intention for the day, or make it a part of your night-time routine. If you can spend this mindful moment while looking at trees, even better.
Why: A gratitude habit strengthens our relationships, mood, resilience, problem-solving, creativity, and motivation. Forest bathing reduces blood pressure as well as the stress hormones cortisol and adrenaline.
• Put yourself to bed; don’t stumble to bed. Adopt an immutable toddler-like bedtime ritual consisting of some or all of the following: turn-down service (light a candle or turn on a diffuser, put on fresh pillowcases); stretching, foam rolling, or yoga; sound machine; dry brushing, bath, shower, or simply skin care; read from a book. No screens. Treat sleep as sacred.
Why: Quality sleep regulates cortisol, helping with weight maintenance. Good sleep hygiene signals the brain that it’s time to wind down. 7-8 hours of sleep wards off dementia.
The Routine Reset prizes progress over perfection. The Routine Reset is sustainable. You can do it for 30 days or for 60 days. You could even do it forever.
There are so many more habits I should incorporate, like taking my supplements more consistently, cutting out dairy and seed oils, and getting sun in my eyes upon waking, but my only chance for success is to start where I am. It’s a victory that I’m even choosing slow and steady over hoping my self-hatred powers the discipline required to get through another doomed fitness program.
Today’s the beginning of the second half of the year. It’s not too late to put your 2023 goals into action. If you’re ready to make changes by treating yourself well, share your progress on Instagram and Twitter using #RoutineReset.
Thanks for sharing this, @azely! So happy you enjoyed it.