Fall routines + a new format 🌅

Author

Shelley Malcolm
September 03, 2024

Hello friends,

Welcome back! I’m so grateful for the support the first newsletter received and I really enjoy writing this type of longer-form content as I have the space to delve deeper than a social media post. 

Additionally, I have decided to give each month’s content a theme. You may notice more continuity between the newsletter and my social media platforms. Let me know what you think of this change!

This month’s theme will be Routine!

I love summer just as much as anyone else.

For me, summer is synonymous with colorful fruits, morning walks before the heat, and afternoon dips in Lake Washington. Summer is especially exciting here in Seattle, as July and August are when we see consistent sun each day. 

But alongside its fun, summer also brings a departure from my usual day-to-day rhythm. The long hours of daylight, family vacations, kids home from college, and ever-revolving door of guests create a few months of semi-planned (albeit enjoyable) chaos. 

Now that fall is approaching and life is returning to normal, I can’t wait to return to my consistent daily routines…but even this can feel daunting. 

So, instead of diving in head-first, I try to ease back into my health and wellness routines. Here’s how I look at it:

  • First, I re-establish my sleep-wake schedule. The teens and twenty-somethings who live in my house for the summer stay up late and sleep in even later. I don’t know about you, but my ability to sleep past 7:30 am left a decade or two ago. Now that the kids are gone, I can get back to the 7-8 hours of sleep my body craves and my brain operates best on.

  • Next, I’ll schedule my workouts for the week ahead. Whether it’s my favorite workout class or a walk with a friend, getting this time scheduled on the calendar feels like paying myself forward. Pre-scheduling these appointments also helps me relax and live in the moment throughout the week.

  • Lastly, I tackle food. I’ll plan a couple of easy-to-implement meals for the week and get all my shopping done at once. I’ve linked one of my favorites down below. I make sure each meal includes protein, vegetables, and healthy fat—nothing fancy. To make way for the incoming groceries, I let the old and moldy ones go. Nothing feels better than a quick clean of last week’s take-out boxes and science projects.

Another useful principle to calm the overwhelm of getting back on track is to not let perfection get in the way of progress. Sticking perfectly to your routine is not a healthy goal. Consider using the 80/20 principle to help you let go of the perfectionist mindset:

80% of the time, follow a whole-foods-based meal plan, stick to a workout routine, and get 7-8 hours of sleep. 20% of the time, let life happen.

I look forward to hearing if these tips help you ease back into your fall routine! Please reach out with any questions; I’m happy to help.

Yours in optimal health,

Shelley

I just made this recipe the other night. It’s always a family favorite. You can prep it ahead of time and throw it in the oven just before dinner time. Feel free to adjust the spices to your family’s tastes. Add some avocado or guacamole, and you’re ready for a delicious meal. Let me know what you think!