How to Keep Well-being Intact During Challenging Times

Much has been written about the importance of keeping a daily schedule while learning to live with coronavirus restrictions.  Almost overnight, we had to find ways of working remotely, schooling children, caring for elders and tending to family responsibilities while abiding by the guidance for keeping ourselves and our loved ones safe.  The act of scheduling creates routine, sets expectations and helps with sharing resources, like internet bandwidth.  But there are other components to the well-being equation beyond productivity.  How do we best tend to our mental, emotional and physical health, spirituality, and social connection needs?

The morning after the governor of New Jersey signed the first of several executive orders limiting activity, I reached for my notebook and made a list of ten things that contribute to my well-being.  In no particular order, they include:

• Journaling

• Meditating

• Exercising

• Healthy eating

• Being outdoors

• Learning something new

• Connecting socially

• Clean and orderly surroundings

• Limiting news and social media

• Quality sleep

I opened my laptop and typed my ten well-being activities into the column headings of an Excel spreadsheet.  I listed the remaining days of the month down the left side of the chart.  In addition, I noted a short list of house projects that I wanted to focus on, such as emptying boxes from my last move and organizing my office.  I titled the document “Sanity Spreadsheet 2020.”

Its purpose is not to impose more structure on my day, but rather to serve as a reminder to prioritize my own self-care so I can stay healthy and be at my best to assist others.

I have no hard rules on its use or specific times to do each activity.  I leave a hard copy on my bedside table to remind myself that I have a choice – I can begin the day with my journal and some quiet time rather than reaching for my phone.  It’s not unusual for me to check off five or six items before noon while getting my work done.  I use simple green, yellow, red coding to show how I’ve done each day.

After a week of tracking, I noticed my level of media exposure was related to my quality of sleep.  I made some adjustments this week to limit the evening news and slept better as a result.  There is still opportunity to create better media boundaries while staying informed.

As I write this post, it was announced that our social distancing guidelines will be extended for at least four more weeks.  In response, I decided to add one more column to my April spreadsheet – “Joy.”  The word joy is defined as “soul-satisfying, emotional well-being.”  I plan to add something each day, if only for five minutes, for the sole purpose of lifting my spirits.

Journal Reflections:  What activities are crucial for your well-being?  How can you ensure you’re prioritizing your self-care?  How can you balance your schedule to handle both your responsibilities and self-care activities including the things that bring you joy?