Ready to level up your life
In the next 60 days, you can transform yourself from the inside out with these seven powerful systems.
Like James Clear says, "We don't rise to the level of our goals, we fall to the level of our systems." This isn't just about setting goals; it's about building the habits and routines that will make success inevitable.
This guide is based on years of learning, boiled down into a simple plan. So, grab a notebook, get ready to commit, and let's dive in!
System 1: Master Your Morning Routine
How you start your day often determines how the rest of your day goes. And how you spend your days adds up to how you live your life. So, a solid morning routine is crucial.
Many of us start the day by grabbing our phones. But scrolling through social media or news can instantly spike your cortisol (stress hormone) levels.
Yoga teacher Sunita suggests a gentler approach.
Sunita's Bedtime Morning Routine:
Just like athletes warm up before a workout, prepare your body and mind before jumping out of bed.
- The Warm-Up:
- Left-Side Awakening: Turn to your left side to activate your right nostril (Surya Nadi). This promotes alertness and helps you resist hitting the snooze button.
- Gentle Stretches: Lie on your back, move your neck gently from side to side, and make circular motions with your wrists and ankles. Bring your knees to your chest, stretch your hamstrings, and gently twist your spine.
- Getting Up: Turn to your left, press your right hand into the bed, and slowly come to a seated position.
- Box Breathing: Take 10 rounds of box breathing (deep belly breaths). This will awaken your mind and release stress.
If you have more time, you can create a longer morning routine. Dedicate time to your mind, body, and soul. For example, you could meditate (mind), exercise (body), and journal (soul). Sunita's routine covers the mind and body, so add something that nourishes your soul.
System 2: Create a Workout Routine You Love
Want to glow up? Then you need to move your body!
Working out has obvious benefits: fitness, better health, and increased confidence.
Making It Happen:
- Invest in Accountability: Join a gym, sign up for group classes, or hire an online trainer. Spending money can increase your commitment.
- Showing Up Is Key: Focus on being consistent with your workouts for the next 60 days.
Incorporate Movement Throughout the Day:
- Walk After Meals: Take 10-15 minute walks after each meal.
- Move While Talking: Pace around your house while you're on the phone.
- Walking Pad: If you have the budget, a walking pad can help you get your steps in.
System 3: Build a Healthy Eating Routine
Most people don't have a healthy eating pattern, so building one is essential.
Personalized Meal Plan:
Work with a nutritionist to create a meal plan that fits your lifestyle. Consider your living situation. Do you live alone, or with family? Do you have control over the food that's made?
The "Add, Don't Restrict" Approach:
- Eat What You Want, Add What You Need: Focus on adding protein and other nutrients to your favorite meals, instead of restricting yourself.
- Example: Rajma Chawal. Eat one portion of rice, two portions of rajma, and add a salad with buttermilk.
Supplementation:
- Consult a Nutritionist First: Don't start taking supplements based on online recommendations.
- Individualized Needs: Everyone has different supplement requirements.
Protein at Every Meal:
- Protein-Averse Diet: Many diets lack protein.
- Examples: Chicken, fish, or eggs (for non-vegetarians). Paneer, pulses, or legumes (for vegetarians).
Incorporate More Whole Foods:
- Cut Down On: Fizzy drinks, sugary foods, packaged foods, and foods containing vegetable oils.
- Beware of "Diet" Foods: They often contain unhealthy additives.
Drink Enough Water:
- Water Reminder Apps: Use an app to remind you to drink water throughout the day.
By sticking to a diet plan for the next 60 days, you'll build a healthier habit. Then you can fine-tune it until you're satisfied.
System 4: Perfect Your Skincare Routine
It's easy to spend money on skincare products without having the right routine.
Consult a Dermatologist:
Get your skin evaluated and determine your skin type. Avoid random skin clinics and go to a qualified dermatologist. There's too much information and jargon in the beauty industry.
Morning Skincare Routine Example:
- Wash your face with a mild face wash or just water.
- Apply a vitamin C serum.
- Apply a moisturizer.
- Apply sunscreen (when stepping outside).
- Note: You don't need sunscreen when you're inside.
Evening Skincare Routine Example:
- If wearing makeup, use a cleansing oil or balm.
- Use a regular face wash.
- Apply retinol (two nights a week).
- Apply kumkumadi oil.
Skincare Is More Than Products:
- Healthy Eating: Protein and vitamins (especially vitamin C) can improve your skin.
- Hydration: Drinking enough water is essential.
- Avoid Touching Your Face: This can transfer germs and cause breakouts.
Facial Shaving:
- Physical Exfoliation: Shave your face once a week with facial razors.
- Caution: Never use a Gillette razor.
- Benefits: Smoother skin and better makeup application.
Sleep:
Getting enough sleep helps your skin recover and rejuvenate.
System 5: Revamp Your Hair Care Routine
As you get older, collagen and melanin decrease, leading to hair fall and thinning.
Starting Young:
Good hair care can delay these effects and keep your hair healthy.
Basic Hair Care Routine:
- Oiling and Scalp Massage: Do this once a week to nourish your hair and stimulate circulation.
- Sulfate-Free Shampoo: Use a sulfate-free shampoo to reveal your natural hair texture.
- Rosemary and Jojoba Oil Mixture: Apply this to your scalp before shampooing to stimulate hair growth.
- Disclaimer: Do a patch test before applying to your entire scalp to check for irritation.
- Styling and Drying: Avoid heat styling as much as possible, as heat can damage your hair.
- Hair Color: Consider avoiding hair color, as coloring your hair can cause it to lose shine and become damaged.
- Leave-In Conditioner: Use a leave-in conditioner after shampooing to keep your hair moisturized.
Tailor your hair care routine to your specific hair type and needs.
System 6: Develop a Basic Grooming Routine
Grooming improves your physical appearance and boosts your confidence.
Basic Makeup Products:
- Face Base: BB cream.
- Lipsticks: Choose shades that complement your skin tone. Study color theory to find the right shades.
- Eyebrow Gel: Grooms and defines eyebrows.
- Eyeliner and Kajal: Invest in black and brown options, and experiment with colored liners.
- Lip and Cheek Tint/Stain: Provides a natural-looking blush and lip color.
Monthly Spa Day:
- Basic Grooming: Pedicures, manicures, and hair trims.
- Massages: Improve blood circulation, drain lymph nodes, and relieve muscle tension.
Go-To Outfits:
- Four to Five Effortless Outfits: Create a Pinterest board for inspiration.
- Invest in Key Pieces: A white shirt, jeans, boots, and jewelry.
- Find Outfits That Compliment Your Body Type
System 7: Fix Your Nighttime and Sleep Routine
Quality sleep is essential for your physical and mental health, making it an underrated life hack.
The Stress Connection:
Lack of sleep puts your body in a constant state of stress.
The Right Nighttime Routine:
- Reduce Stressful Activities: Avoid working out or high-intensity activities in the evening.
- Work Cutoff Time: Set a time after which you don't work.
- Hard Stop Reminder: Set a reminder on your phone to switch off and wind down.
- Create a Cozy Environment: Dim the lights, do your skincare routine, and read a book.
- Avoid Screens: Limit screen time before bed, as the blue light emitted from screens can interfere with sleep.
Magnesium Supplements:
May improve sleep quality (consult a nutritionist first to see if they're right for you).
Sleep in a Dark Room:
Boost melatonin production by sleeping in a completely dark room.
How to Implement These Systems Without Overwhelm
It can seem overwhelming to implement all these systems at once. Here's how to do it without burning out:
- Start Small: Focus on one system at a time.
- Check out this video on how to become your best self in 90 days.
- Habit Stacking: Build systems where one habit leads to the next.
- As James Clear writes in Atomic Habits, "Habit stacking is a special form of habit chaining. Rather than linking your new habit to a particular time and location, you link it to a habit you already perform".
- For example, your morning routine, workout, and skincare routine can all be stacked together.
- Use Technology to Your Advantage:
- Set Alarms and Reminders: Use Alexa or your phone to remind you of tasks.
- Add to Calendar: Schedule your habits and receive reminders.
- Work with Professionals:
- Don't Be Afraid to Ask for Help: Work with a nutritionist, fitness trainer, or therapist.
- An Investment in Yourself: Spending money on professional help is an investment in your health and well-being.
- Set Boundaries with Work:
- Hard Stop: Stop working at a specific time each day to protect your personal time and energy.
- Prioritize Your Time: Life doesn't come to a halt if you work assigned hours.
- Make the Process Enjoyable:
- If Your Systems Are Enjoyable You Will Keep Them Up
- Mindset Shift: Look at these systems as an investment in yourself and something you are excited to do.
By making these systems enjoyable, you're more likely to stick with them long-term and make them a part of your lifestyle.
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