Daily goal setting to help get you through quarantine

4 Daily Mini Goals To Help Get You Through Quarantine

4 Daily Mini Goals To Help Get You Through Quarantine

Quarantine isn’t easy. Social distancing isn’t easy. A lot of us underestimate the toll this period takes not only on our physical health, but also on our emotional health. In my opinion it is actually the psychological and mental factors that are the biggest challenge during this time. As easy as it is for me as a Physio to advise everyone to stay active and exercise through this period, there is no way we can find that energy and motivation if our heads aren’t in the right place.

Try these 4 mini daily habits to keep you motivated, focused, and a little more self aware.

1. Make a plan

Start out each week, and even each day with 10minutes of planning time. Make yourself a drink and sit down with a pen and paper or laptop and decide on time frames of concentration, relaxation and activity for each day. This can be dot points of things to achieve, ideally with time-frames in thirty minute to one hour blocks.

If you are lucky enough to still be able to work from home, this may be an easier task. But particularly for those that are not working, days on end with nothing planned can become unbearably boring, causing distraction and lethargy to take over.

Be careful not to be overly ambitious with your goals and plans either. Keep some variety and avoid placing overly high expectations on yourself as this can leave us feeling worse when we don’t achieve everything we set out to do.

2. Mindfulness/meditation

Aim for 10-20minutes per day of mindfulness and mediation. This can be either self guided, or if you haven’t tried this before you can start with a guided meditation through an app. There are a number of different Apps available, I would recommend either “”Calm” or “Headspace”, and there are also plenty of others out there.

Find a time that works best for you. Maybe morning to start your day and set your intentions, midday to regain focus, or evening perhaps if you feel yourself becoming more self critical.

There is no set rule on how many sessions you should have per day so find what works best for you.

3. Go for a walk

leave the house This has two benefits. Firstly the change of scenery is bound to lift your mood and refresh your through patterns. There is nothing worse than being stuck in the one place for hours or days on end. You do not have to touch anything or be close to anyone when you leave the house, so there should be no increased risk of infection contraction or spreading. This is still allowed and recommended!

Secondly it is so important for your health and body that you keep up your activity. Walking wakes up our muscles, gives us numerous health benefits, along with release of endorphins that are proven to improve our mood. If you are having trouble focusing at home then a break for a walk will help to refresh both your body and mind.

If the walk isn’t enough, make it a jog or a run!

4. Do something for others

Reach out and check in on family and friends. This can be a facetime of phone call chat, perhaps you have a housemate or someone else at home that you can talk to in person, or you know of a neighbour or colleauge that might be struggling. Even those who you assume are fine might be struggling through this unusual and testing period.

Put the kettle on and make a cup of coffee or tea. Set a time and day and aim for regular online or phone catchups like this through your week. Humans are social animals and we need some interaction to keep us going. This will help boost both your own mood, and the people that you reach out to.

5. Clean up

This is a great one because we all have something at home or in the garden that could use some cleaning attention. I know my oven has been a task I’ve avoided for far too long. This can be one of those mindless and stress relieving tasks that we can get stuck into for a good hour and see time fly past without realising. Put on your favourite music, pick one area to work on and feel like you’ve really achieved something afterwards.

At the end of the day remember you don’t have to have achieved anything during this quarantine time. Don’t beat yourself up if you feel stuck, lethargic or as if you are underperforming. This is not a competition and certainly not a time to judge ourselves. Everyone is struggling now, reach out, support and stay kind to yourself.


Kristina is a Melbourne based physiotherapist who completed her training at Monash University in 2012 obtaining her Bachelor in Physiotherapy degree.

Since this time Kristina has worked in a variety of settings, initially working across private and public hospitals, before transitioning to private practice and sports physio. Kristina then took her physiotherapy work overseas where she worked at a number of physio clinics in ski resorts based in Japan and Austria, specialising in winter snow-sports injuries. Upon return to Australia she has also worked with Australian winter sports athletes at Mt Hotham ski resort.