If your head is spinning these days, you can take comfort in knowing that you are certainly not alone. The year 2020 started on a somber note with the shocking death of basketball legend Kobe Bryant. From there, things only got worse. To date, over two million Americans have been infected with the deadly COVID-19 virus, marking this as the biggest pandemic in the modern era. In recent weeks, the ongoing racial tensions have gripped a nation, sending people to the streets to protest for justice for black Americans.

Amidst all of this unrest and uncertainty, you need a set health and wellness routine even more than usual. Even if you are an individual who had mastered the art of wellness before the pandemic hit, you may find yourself struggling to take care of yourself during these current times. Instilling a predictable wellness routine will ensure that you are taking care of both your physical and mental health during this challenging time.

Here are three key components of a daily routine to add to your schedule for optimal health and wellness.

Rest

The cornerstone of any wellness routine is proper rest. You cannot expect to take care of yourself if you are running on empty all of the time. Most people find that they function at optimal levels if they practice regular bedtime and wake-up times. Sticking to your body's natural circadian rhythms and respecting the physical need to rest will ensure that you are ready to face the challenges of each day. You should aim to get at least seven hours of sleep per night. Practicing a regular bedtime routine will help to send the signal to the body that it is time to slumber. This means avoiding blue light at least two hours before bedtime so that your body begins to produce adequate levels of melatonin to encourage restful sleep.

Food

Nourishing your body with regular and healthy meals will go a long way in helping you to feel your absolute best. Making meals social will also benefit your mental and emotional well-being as you connect with family and friends over food and drink. During this time of isolation, consider sharing meals with loved ones over video conferencing services to provide even more wellness benefits. Begin your day with a nutrient-rich breakfast. If you are short on time in the morning, consider making the meals the night before so that you can simply grab and go. A good goal is to eat something every four hours. This will help to prevent blood sugar levels from crashing so that you do not overeat. Using the weekends for batch cooking will also help you to eat better during the week when you are busier.

Fitness

The cardinal rule in establishing a fitness routine is choosing a time that you are most likely to stick with. For example, if you have never been a morning person, it may be naive to think that you are suddenly going to start running when you wake up every day. Instead, you may consider starting an exercise routine during your lunch break or after you get off of work. The more that you make this activity part of your daily routine, the more of a habit that it will naturally become for you. It is also important to switch activities up regularly. This will keep you from getting bored. Many people get discouraged when starting a fitness routine by thinking that it has to be all or nothing. Even something as simple as a daily walk will inspire you to continue with your fitness goals as you build up your endurance and strength. Making fitness a priority for the entire family will also help to make this more of a habit since more people are committed to the goal.

If this is your first time establishing a wellness routine, it is important to remember to start with small goals. You do not have to set everything in stone right out of the gate. Being too ambitious may only serve to discourage your efforts in the long run.

Prioritizing your self-care will result in a happier and healthier version of your current self. It is not easy to navigate these uncertain times. The least that you can do is to establish a wellness routine that puts your physical and mental health first.