Mind-Body Motivation: 16 Ways to Reignite Your Routine

Feel like you’re stuck in neutral? Luckily, there are plenty of creative ways to change up your mind-body routine and get the needle moving in the right direction again.

From switching up your eating window to bolstering your supplement stack, you can work toward achieving balance through some simple-yet-effective methods. If you need to get your brain and body back on track, get ready to reignite your routine with fresh ideas that will motivate you to achieve all your goals.

Why mind-body balance matters

Stress is present in our lives on an everyday basis. Yet even though work, school, family and finances can weigh heavily on our minds, we must learn to deal with whatever challenges are on our proverbial plates. Instead of letting stress get the best of us, we should strive to take steps to manage it so we can feel and perform our best.

Of course, taking care of your mental health is only part of the mind-body equation. In addition to partaking in practices that benefit our brains, we must take care of our bodies. That includes fueling up with quality fats, steering clear of sugar, incorporating strength and cardio training and dedicating time to recovery.

A well-rounded routine that emphasizes both your mental and physical health will help bring balance and fulfillment to your life. And when you’re locked in, you will feel inspired to reap the rewards.

Related: A Guide on How to Think Positive—And Why it Matters

16 ways to reignite your routine

It may be convenient to follow a familiar routine, but that isn’t necessarily the best route to achieve balance. In fact, switching things up is a great way to rejuvenate your brain and challenge your body.

Whether you’re feeling a bit stuck or simply want to try something new, here are 16 easy ways to reignite your routine.

1. Set a specific time for daily meditation

Even if you have a packed schedule, make sure to carve out some time for yourself. Daily meditation can be a useful way to release stress and center your mind. Start your morning with a 10-minute session where you set your intentions for the day, or meditate after your workday ends to reflect and relax.

You can also incorporate meditation into your sleep routine. This will free your mind of unnecessary distractions and prepare your body for a well-deserved night’s rest.

Pro Tip: Take Bulletproof Zen Mode before you meditate to support holistic relaxation, improved focus and reduced stress.†

2. Add nootropics to your stack

Nootropics are cognition- and mood-supporting supplements that benefit your brain. Including them in your stack can help support a balanced mind, and there are several ways to do so.

Bulletproof Greens include citicoline and Panax ginseng, which support improved focus, attention and improved mental fatigue.† Bulletproof Smart Mode is another stimulant-free supplement that supports mental performance and brain health via 10 complementary ingredients.†  For a caffeine-containing nootropic, Bulletproof NeuroMaster supports attention, focus and neuron creation.†

3. Set one small, attainable goal for the month

We all have goals we want to accomplish, but that doesn’t mean you have to take the all-in approach. Rather than trying to do too much too soon, start small by setting one attainable goal for the month. That could range from saving a specific amount of money to completing a DIY project to learning a new skill.

In fact, you could begin by incorporating any of the methods for reigniting your routine as an attainable monthly goal. Ultimately, you want to be realistic about your expectations so you can stay motivated every step of the way.

4. Incorporate at least three new movements into your workout routine

It’s easy to keep doing the things you’re good at. But when your workout routine has become a bit stale, it’s time to incorporate new movements that’ll condition your body (and mind) to adapt.

That doesn’t mean you have to overhaul your entire program, however. Simply add three exercises to your regimen that you do not ordinarily practice to get started. From burpees to squat variations, there are countless ways to take your training in a new direction.

Related: Fun Ways to Exercise: 23 Unconventional Workout Ideas

5. Try intermittent fasting—or extend your fasting window

One of the simplest ways to switch up your routine is to change when you eat. Intermittent fasting can help with weight management, fat burning and removing cellular waste through a process called autophagy.^[1] There’s plenty of flexibility with fasting, so feel free to experiment with different methods to find what works best for you.

If you’re already following a protocol, reignite your routine by extending your fasting window. In fact, combining longer fasting with keto can improve insulin sensitivity and speed up the autophagic process.^[2]

Reminder: If you are pregnant, breastfeeding, elderly, have a history of disordered eating, have a medical condition or are taking medication, speak with your healthcare practitioner about whether to engage in intermittent fasting.

6. Foam roll and stretch before bed

If your day job involves sitting at a desk, you definitely need to add this practice to the mix. And even if you do move around at work, foam rolling and stretching should still be part of your bedtime routine.

Why subject yourself to the uncomfortable (and sometimes painful) process of foam rolling? The myofascial release can help relieve post-workout delayed onset muscle soreness (DOMS) and aid with overall recovery.^[3] Combine that with a stretching protocol that focuses on opening up your hips, lower back, hamstrings and shoulders, and you’ll be well on your way toward achieving better balance.

Related: Not Sure What to Do on Rest Days? Learn 10 Ways to Optimize Your Workout Recovery

7. Practice breathing exercises

When you think of exercise, you may think of pull-ups, push-ups and breaking a sweat. However, your mind-body routine should also include breathing exercises that can help you feel calmer and more centered.

What exactly should you practice? Pursed lip breathing is one of the most common, as it helps improve ventilation and promotes general relaxation.^[4] Or, try 4-7-8 breathing—which involves inhaling for 4 seconds, holding your breath for 7 and exhaling for 8—to bring your body back into balance.

8. Start a gratitude journal

Start documenting your wins of the week and positive experiences in a gratitude journal. Putting pen to paper while reflecting deeply about what you’re grateful for can be incredibly motivating and rewarding.

You’ll quickly realize that amidst all the chaos of everyday life, you have a lot to be thankful for. And even if you only spend a few minutes each night writing in your journal, that small investment of time can bring you long-term balance and inner peace.

9. Use supplements to support better sleep

Both your body and your brain will benefit from a better night’s rest. So, if you’re searching for balance, use supplements to support quality sleep.

You can obtain 3mg of melatonin via Bulletproof Sleep, which also contains valerian root, passionflower and hops. Meanwhile, Bulletproof Sleep Mode provides a smaller dose of melatonin (300 mcg), along with an adaptogenic amino acid called L-ornithine. If you’d rather sip something that supports better-quality zzzs, simply mix a scoop of Bulletproof Sleep Collagen Protein into a mug of warm water for a soothing bedtime tonic that includes 3mg of melatonin, magnesium and chamomile .†

10. Fit a 30-minute walk into your day

Want to reignite your routine without investing a ton of time? Spend 2% of your day outside, on your feet, enjoying fresh air and sunshine. A 30-minute walk is a fantastic opportunity to put on a podcast or a motivational playlist and decompress.

If you take a daytime stroll, not only will you get your steps in, but you’ll also reap the benefits of light therapy, which can help your sleep, mood and energy. Of course, you could always save your 30-minute walk for the evening as a way to wind down after a long day at the office.

11. Sign up for yoga

You’ll be hard-pressed to find a better activity for your mind and body than yoga. Not only does it focus on flexibility and mobility, but it also emphasizes freeing your mind of stressors and distractions. Practice your poses at home if it makes you feel more comfortable. Or, sign up for a class at a local studio will allow you to participate alongside others searching for balance.

Related: This Yoga Nidra Routine Will Make You Feel Like You Got a Full Night’s Sleep

12. Ditch screens for books two nights per week

If most of your nights consist of watching Netflix or scrolling through apps on your phone, it’s time to give your eyes a rest. Instead of spending hours staring at screens, pick two nights per week where you’ll read a book.

Choose something that’ll keep you engaged and eager to turn the page. You may want to learn more about a particular subject, or you may want to escape the real world with a fantasy novel. Either way, it’ll be a positive change to turn off the TV and turn on your mind.

13. Create something tangible

Give your brain the chance to get creative. Whether you enjoy painting, sculpting, woodwork or another artform, the satisfaction of producing something tangible can bring balance back to your life. You’ll be surprised at how therapeutic it can be to dedicate your time to a project that doesn’t have deadlines or pressure attached to it.

Plus, when you’re finished, you’ll be able to appreciate what you created in your very own hands—and the amount of effort and commitment it took to bring everything together.

14. Add quality fats to your coffee

Ready to upgrade your morning cup of joe? While there’s nothing wrong with a steaming mug of black coffee, you can make it better by incorporating quality fats. Our flagship Bulletproof Coffee recipe includes Bulletproof Grass-Fed Ghee and Bulletproof Brain Octane C8 MCT Oil—two versatile fat sources that help ramp up ketone production and provide sustained energy.

Related: Is Bulletproof Coffee Good for You? Why You Want Quality Fats in Your Coffee

15. Make a new recipe for family and friends

Sharing a meal with family and friends is more than a way to make sure their bellies and hearts are full. It’s also an opportunity to show off your creativity in the kitchen. If you’re tired of cooking the same meals, give your loved ones something new to taste that may inspire them to experiment themselves.

Our collection of recipes contains something for everyone’s palate. From savory dishes like Gluten-Free Mac and Cheese to delectable desserts like Keto Cheesecake Brownies, there’s no shortage of options you can make right at home.

16. Set a fitness-related challenge to conquer

Push yourself to accomplish a fitness feat you’ve never done before. Whether that means running your first 5k (or half-marathon!), hitting a new personal record on the deadlift or reaching a specific body-fat percentage, challenge yourself to stay on course and keep your eye on the prize.

Your body is capable of much more than you think, so stay positive, focused and motivated as you embark on a journey to cross a fitness-related milestone off your bucket list.

The bottom line: We all need a little push to step outside of our comfort zones. Embracing new ideas, from meditation to nootropics to journaling, can help you break through a plateau and put you on a better path to long-term success. Use the strategies outlined above to reignite your mundane routine and achieve mind-body motivation and balance.

Looking for natural ways to stay balanced? Discover health-benefiting adaptogens like ashwagandha and turmeric, which can support your brain and body.