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My Perfect Pandemic Protocol


Pandemic Protocol

The only thing certain right now is uncertainty; and, in times of uncertainty, it is challenging to create a schedule or a routine because things are constantly changing.

So, I thought it would be helpful to share my <im>perfect pandemic protocol here so you can see if any of these tips feel helpful right now.

The best part? There is no right or wrong way to do any of this. It's all new to all of us. Our aim is to simply find what feels good right now in a way that allows us to feel nurtured as we move forward.

Checkout my 5-piece protocol below... xo


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  1. Nurture
    • Now is a time to nurture our body, mind, & spirit
    • Let go of dieting, losing weight, diving into massive projects, or setting any personal records
    • The stress & pressure we are feeling by simply "being" right now is enough
    • What feels nurturing to you? That's where you can begin.
  2. Anchors
    • Create anchors throughout your day versus sticking to a rigid routine or schedule
    • Anchors are the things we want to complete in our day and when they are done is flexible... unlike a routine or schedule where things happen at the same time everyday
    • Choose anchors that allow you to feel nurtured, connected, energized, and productive such as workouts, talking to friends, cooking/prepping meals, etc.
    • What anchors do you need in your day? The list is usually a lot shorter than our to-do list.
  3. Sleep
    • We know that sleep is important so let's do our best to get as much sleep as we can
    • The key here though is to have a consistent wake-up time. That has a bigger impact on the synergy of our systems then going to bed a certain time or even how much total sleep we get.
    • Do your best to wakeup within the same 15-30 minute window everyday of the week.
    • What wake-up time feels realistic & motivating to you right now?
  4. 5-4-3-2-1
    • This is an easy way to hit all of your daily anchors using a weekly tally
    • For example:
      • 5 workouts each week
      • 4 afternoon walks
      • 3 days or less of alcohol
      • 2 days of working on a project
      • 1 day off technology
    • This can be ANYTHING! The aim here is to give yourself a weekly total to work towards while giving you the flexibility of when those tasks happen.
    • What do you want to accomplish each week?
  5. PLAY
    • Let go and flow baby!
    • This is anything that you enjoying doing just because it is fun and enjoyable!
    • What feels fun? What makes you lose track of time? What makes you laugh and giggle and feel free?
    • Yeah... let's do that.  Let's do a lot more of that!

Which of these feels good for you?

Try it out, tweak it, try it again. Anything goes!

We got this baby!

Believing in YOU,

~ Coach D. xo


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