Slept in? Here's how to get your day back on track
It's easy to come up with excuses when it comes to staying motivated, fit and healthy. Slept in this morning? That's not an excuse to pig out on junk food and boost your flagging energy levels with coffee. If you're working from home or have a day off and have slept through your alarm, use it as an excuse to make up for lost time, rather than letting it ruining your day. Here's how.
#1. Fuel up!
Get things back on track with a quick yet healthy breakfast. This isn't the time to start making complicated breakfast dishes - something quick and easy such as a protein shake or fruit smoothie, or some yoghurt, berries and granola is perfect. This gives you the energy you need to get going, boosts your mood and leaves you feeling positive and ready for the rest of the day!
#2. Set a schedule
Whether you've slept in til 9, 10 or even 11am, make the most of the rest of your day by planning your time. You don't have to stick to it religiously, but setting aside say half an hour to shower and get dressed, another half hour for checking your emails and social media and then a set amount of time for any work you have to get done allows you to feel like you're achieving something, despite your slow start.
#3. Squeeze in a workout
One of the best ways to kick-start your morning is with a workout - it's up to you whether that's going for a run, a walking workout (which can be just as healthy for you as running) or even our morning abs workout! Working out soon after you wake up boosts your metabolism and gets those endorphins flowing, so those feelings of guilt from your lie-in won't hang around for long
#4. Cut back on caffeine
If you're still feeling tired after your lie-in - sleeping in can leave you feeling sluggish and even give you a headache - it can be tempting to try and boost your energy levels with coffee, tea or even fizzy drinks. Loading up on caffeine is bad news and it could leave you feeling jittery, irritable and stressed. Instead, stay hydrated with caffeine-free drinks such as Rooibos tea, herbal tea, smoothies and water.
#5. Prioritise your tasks
Whether you've got work to do or just a list of tasks like cleaning and shopping, make a list and prioritise only the most important tasks. Your list shouldn't be more than 10 items long, and it's a good idea to put a rough time next to each item on the list, so that you'll have a schedule to stick to. This way you know you'll at least get the most important tasks done, even if it means getting up earlier tomorrow to get things back on track!
#6. Don't skip meals
When you've slept in late, it can be tempting to skip meals in order to get more done with your day. We recommend a light but healthy breakfast, such as a smoothie or protein shake, and then a later lunch than usual - that gives you time to get things done but keeps your energy levels up until dinner time. Something like a chicken or tuna salad will give you plenty of protein and boost your intake of fruit and vegetables - it's still possible to get your five portions of fruit and veg a day!
#7. Don't turn to junk food
It's easy to feel de-motivated if you've wasted your morning, but don't let that ruin the rest of your day. Start your day as you normally would, by making healthy choices - don't be tempted by fatty, sugary snacks that you think will boost your energy levels, as you'll suffer the inevitable crash later that will leave you feeling worn out. Avoid high salt, high sugar snacks and stick to unprocessed, natural choices such as nuts, trail mix and fruit.
#7. Make the most of your evening
If your evenings usually consist of a quick workout at the gym followed by some sofa time, use your lazy morning to make the most of your evening. Work late, enjoy a longer workout at the gym or get some of your chores done around the house. Your day doesn't have to be wasted!
#8. Get an early night
You've had a late start, and it can sometimes feel like you're playing catch up all day, trying to get everything done. Tomorrow is another day, with the opportunity to get up earlier and have a fresh start, so make sure you get to bed early and get a great night's sleep. Getting at least 8 hours sleep will leave you feeling refreshed and ready to face the world tomorrow!
It isn't the end of the world if you've slept in, so don't beat yourself up over it or you'll end up feeling depressed and anxious. It could be that stress or poor food choices the previous day left you feeling tired, and perhaps your body needed the extra sleep to recover. Make the most of the rest of your day and you can get things back on track!