For week-to-week I would set aside two nights a week after work.
One night for healthy exercise that is fun, it could be as simple as getting out and walking to a worthwhile destination, or more athletic activity like biking or swimming but it must be fun for you, to do something like this definitely once a week if you are not already at least this active. If you sometimes end up doing it twice in one week well you probably wouldn't hesitate to get twice as healthy since it would be twice the fun.
Then another night for healthy socializing that is fun. This is the tough one since it has to be in person and you have to make a dedicated effort for this too, even if you just have one friend or neighbor over for a casual visit or get out and interact with interesting people in larger numbers. This has been missing for people everywhere for a while now and Covid may still not allow as healthy socializing as you need. But the outlook is beginning to seem a little better.
These could be two different things or not, and it's worth experimenting with a variety of alternatives to be happy with just a couple things like this that you would look forward to each week.
If your hours are very flexible you still probably want to do these things when it's "after work time" for other people, so you are not much different than them, just doing things after work sometimes.
It can help get your mind off unfinished business if you do have a full productive workday planned and get a respectable amount accomplished that day before it's time for you to go out and leave it all behind for a few hours.
This was quite satisfactory for a time when I didn't work similar hours or activities as other people, except for two days a week where the resemblance was intentional.
If you drink alcohol as part of your routine, consider deleting that whole thing.
Make time for getting outside in the sun most days, even if just a half-hour walk.
It depends where you are, but if you can get fresh relatively unprocessed food most days, like high end salads, it's good.
If you don't have a partner, aim on getting one so you can help each other. If you have a partner that can't help you, aim on getting a better partner.
It will literally make you do all of the things that people listed here including give you a reason to exercise, socialize, not sit for long periods, and establish boundaries for work hours.
If you’re a horrible person well then don’t buy a dog. Dogs deserve good people.
- Social life. Both some new social experiences, as well as more intimate long-term social interactions are necessary.
- Exercise. For long-term well being, having a healthy and fit body is really useful. It is also a great stress release and releases a lot of endorphins. It can give an easy sense of accomplishment, which is sometimes invaluable if other things aren't going great.
- Nutrition. Also swings into the health side of things, and eating good food is a great pleasure. I personally think cooking is an amazing hobby due to the combination of creativity, technique, culture and, again, a quick sense of accomplishment. Eating well doesn't necessarily require cooling though if you have a bit of money.
- Relaxation/meditation. I'm talking about meditation in a very broad sense, painting, listening to music and many other things can have a meditative component and leave you with a sense of relaxation and fulfillment.
A lot of these things can also be combined. My "meditative" component is mostly fulfilled by running, and my social component is partially filled with bouldering.
Cut out anything with low nutrient density: chips, anything with more than a few g of sugar, stuff loaded with palm oil or other added saturated fats. High fiber fruits and nuts like raspberries, apples, kiwi, almonds and walnuts are good snacks.
Low carb, keto, mediterranean-whatever floats your boat-more important is: try to buy fresh, whole, local foods and high quality spices. Use them to prepare meals yourself if you have time. They will taste better and will be more satisfying.
Do some exercise every day. Even if it's just 15 minutes of pushups & crunches, or a brisk walk. It will clear your mind and balance your mood.
Quality sleep is extremely important. Try to get 8 hours if you can, and stop caffeine intake after 2pm.
I'm 45 - so no spring chicken. I started climbing when I was 40 - off a very low fitness base. I don't go all out every day (which is ill advised anyway) - just fairly easy bouldering routes just to get the body moving. Mebbe one or two sessions I'll try to go hard (but only with a very long warm up). Mostly it's just about the routine as opposed to achievement and crushing goals.
Unless you are very old or suffering from injury or disability - there is no reason you can't start climbing now. Just take it slow. It will be difficult on your forearms at first for a few months. Regularity is key. Living near your gym is super important for me. Mine is a 3 minute walk away. I bought an apartment very close to my gym - and it was one of the biggest reasons for my choice.
Rest of the day WFH - coding... till 5 - 5.30. Often down to the shops during lunch. I'll try and go for a walk before dinner if I can...Cook dinner... TV and chill before bed.
Nothing exciting - but a routine that is working pretty well for me.
Even just a few V0 / beginner problems get the blood flowing :)
Stretching, especially for whatever gets tight and slumped due to sitting down. I like Essentrics https://youtu.be/U85YqRN0iy0
Weighted blanket and lights out before midnight.
One thing I need to get better at is respecting working hours for myself. With WFH, I basically live at the office. Instead of ending the day when the day is done, it's over when everything is done instead. I typically end up spending a few hours more per day in front of my work machine than I should.
i've gotten into the habit of stowing all my work stuff somewhere i can't see it at the end of the day, and starting to cook a meal. less exciting but seems to work for me.
-Get out of your home at least once a day. But I recommend Lunch and after your workday is over. Create a routine outside your home.
-Set and keep a daily start, lunch and end of day times plus 2 breaks.
Do not fall into bad routines. They will be next to impossible to break and contribute to bad health both mental and physical.
