Higher at night, possible cravings especially for sugar and fat
GLP-1
Increases fullness after meals
Reduced secretion and reduced fullness
A consistent schedule can also help support healthier digestion, such as the following.
Reduced constipation, bloating, diarrhea
Decreased transit time - so you’re not weighed down as much
Increased gut microbiome biodiversity - a wider variety of healthy bacteria living in your gut is linked to less of a chance of obesity
To support digestive health, remember to hydrate, be active, and eat high-fiber foods like vegetables, beans, fruit, whole grains, and nuts
Better time management is another benefit of following a schedule. Time is like money! They are both limited, precious resources.
If You Budget…
If You Don’t Budget…
You can control where it goes
You may not know what happened to it
You can save time or money for priorities
You might spend it on low-priority items
You can plan to use it wisely
It may disappear faster than you expect
Another benefit of scheduling is to reduce stress. Here are some reasons why.
Lower levels of stress hormones like cortisol
Better recovery due to planned down time and more sleep
Greater sense of control over your life and decisions
More accomplishments and greater sense of pride
Less decision fatigue - save your energy for other things!
When you plan, you can listen to your body better, and better understand what it’s saying! For example, if you’re craving a pizza, is it because…
Your body needs pizza?
You’re short on sleep so your ghrelin (hunger hormone) is higher?
Your blood sugar is low because you had a high-sugar breakfast?
You’re hungry because you skipped a meal?
The best response to your pizza craving depends on information that you can gather more easily when you’re on a schedule.
Another benefit of following a schedule is that it’s easier to add health behaviors. When most of your actions are already routine and low-effort, it can be easier to add a health behavior through habit stacking and other techniques.
Earlier schedules have benefits, but what’s “early” depends on you
Research suggests that shifting some of your calories to earlier in your day and exercising earlier can have benefits, but the schedule that works best for you is one that includes healthy actions that you can maintain.
Your schedule needs to be right for your chronotype. Are you a…?
We have reverse osmosis water at the office. Is that bad for your health?
Good question! Reverse osmosis water isn’t bad for your health.
Reverse osmosis is just a filtration method. It filters out potential contaminants like lead, arsenic, nitrates, PFAS, and other impurities that can be present in tap water (though they are not usually present in harmful amounts in most municipalities due to public health efforts).
Some people worry that reverse osmosis removes naturally occurring essential minerals like calcium and magnesium, as well as harmful contaminants. They’re afraid this will contribute to nutrient deficiencies or cause acidic water.
The truth is that the amounts of essential minerals in tap water are very small. You can get far more from food, especially if you eat a balanced diet.
So, enjoy that reverse osmosis water that your office provides for you, and eat healthy! :)
I need help getting out of long conversations with coworkers.
This is a great realization. Being trapped in long conversations with coworkers can make your work day harder than necessary. Luckily there are lots of strategies to try. Choose the ones that sound right for you, and practice in front of a mirror or with a family member before using them.
Tactic
Example
Use Time Cues
“I’d better get back to that project before the deadline sneaks up on me.”
“I have a call in a few minutes I need to prep for.”
Blame Your Calendar
“Hey, this has been great catching up — I actually have a couple things I need to wrap up before my next meeting.”
Offer a Follow-Up
“Let’s finish this conversation later — maybe over lunch next week?”
Physical Cues
Stand up if you’re sitting.
Start closing your notebook/laptop.
Look at your watch or phone (subtly).
Enlist a Buddy (if appropriate)
“Oh, there’s [coworker’s name] — I actually needed to grab them for something. Let’s catch up again soon.”
Blame Focus Time
“I’m trying to stay on a new schedule so I can wrap things up earlier today — let’s talk again soon.”
Be Direct, But Kind
“I’m going to jump back into my to-do list, but it’s always good chatting with you.”
So, I'm pretty good at MAKING a schedule. But how do I FOLLOW my schedule??😁
That’s a great question! It’s like following a budget or meal plan. It can be easy to make one, and hard to follow it! Here are a few tips.
Tip
What to Do
Keep It Realistic
Build in buffer time, realistic start/end times, and space for unexpected tasks.
Prioritize 3 Key Things
Highlight your 3 must-do tasks. If those get done, the day’s a win.
Set Reminders & Alarms
Use phone or calendar alerts to nudge you between activities — don’t rely on memory alone.
Consistent Wake/Sleep Time
Start your day around the same time for a steadier routine. Even a 30-minute range helps.
Schedule Focus & Flex Time
Block time for focused work and extra space to catch up on surprises.
Forgive Yourself & Reset
Schedules won’t be perfect. If you fall off, skip what you need and pick up at the next spot.
Make It Visual
Keep your schedule visible — on your desk, phone, or planner so you stay on track.
