It's been more than two years since the pandemic upended daily life. And if you've been waiting for your job (and the rest of your routine) to settle into a new, post-pandemic “normal,” you're disappointed, right? Because there's no longer a consensus around what normal even means. Some people love working from home. Others hate it. One thing that is absolutely clear? The default 9-to-5 is never coming back, and it's now on you to buckle down on what you can control and figure out your own best daily routine.

I'm aiming this piece at all of you who are entering a hybrid part-time office life, but this advice applies to anyone dealing with uncertainty at work. That's something I've had to learn to navigate myself: Even before the pandemic, my work life—and my life-life, frankly—was hectic. I'm always on the road. I'm linking up with clients when and where they have time to work out. It's rare that I have a “normal” day. But I've learned that instead of relying on anything external for stability, I can use routines to ground me in the midst of the chaos. And no matter what you do for a living, this can help you, too.

DON'T START WITH YOUR PHONE

The morning is often the phase of the day when you have the most control. You've just slept and cleared some space in your mind. Don't rush to fill it with news or TikToks or emails and Slacks. Some people leave their phones in another room, but that doesn't work in a hotel. So I just put mine on airplane mode before I go to sleep.

In the morning, before looking at your phone, you want to facilitate your body's natural wake-up rhythms. I take 10 deep breaths and do 10 twists through my wrists, ankles, and trunk. I drink tea, but I don't eat immediately, because I'm not trying to pile on what I've been carrying since dinner. An important concept for mornings is motility—how well your digestion is working, which the trunk twists help stimulate. (There's a, uh, natural digestive process that will give you a good hint.) Once you've twisted and hit the bathroom, you can let the digital deluge begin.

TRANSITION MINDFULLY

Before the pandemic, commutes were just a thing people had to do. Now that they're coming back, they might feel like a waste. But it's not lost time. It's a doorway between activities that can help you reset. So whenever you cross a threshold, whether that's literal (into your office) or metaphorical (between Zooms), use that moment to promote emotional and mental resilience. Take some deep breaths, roll your neck and shoulders, and check in with your posture.

OWN YOUR WORKDAY

No matter where you find yourself working on a given day, the goal is consistency. Start by taking a moment to set up your workspace with intention. I learned this the hard way: I was looking at my computer screen so much that it became hard to focus. So now, no matter where I am, I try to set up in front of a window. After an extended period of work, I'll take a minute to progress my eyes through different distances and depths. That's just one element, though: An ergonomic mouse and external keyboard are much kinder to the tendons in your hands and wrists than just your laptop. You won't always have the perfect standing desk, but you can set a timer to remind you to move and stretch.

I also want you to plan your working meals mindfully. You hear about people overeating, but a lot of us are also undernourished. That's because when the day gets away from you, it's easy to grab something fast that's of poor nutritional quality or—just as bad!—not eat at all. So I've started putting mealtimes into my calendar. I'll even plan what I'm going to eat. You don't have to get obsessed with meal prep—I just want you to consciously set aside time to eat and be thoughtful about what you're consuming. This goes double if you're going from healthy lunches from your own fridge back to whatever is near the office. Don't mindlessly take on any bad food habits from your coworkers.

In fact, resist workplace peer pressure in general. If you spent any time working from home, you've probably developed some idiosyncrasies. You might feel self-conscious about your ergonomic gear or busting out a stretching routine around other people, but trust me: Your coworkers' joints probably hurt too. They'll get it.

EXERCISE TO WIND DOWN

People love to argue about whether morning or evening workouts are better. Physiologically, it just doesn't matter that much. (You just need to get moving every day.) But one great reason to exercise after work is to combat the structureless feeling of post-pandemic life—to help give the day a clear end.

We already talked about how to wake up with a good stretch. So now use movement to improve your day. This could mean going hard in the gym, but it could also be a head-clearing walk. Above all, it should feel good. Even if you love your job, there's a punishing aspect to working all day. Don't also punish yourself with fitness. Then go home, feed yourself a wholesome dinner, and do something relaxing (you earned it) that will ease you into sleep. And then wake up and do it all again.

A version of this story originally appeared in the April 2022 issue with the title "Redesign Your Routine for the New Abnormal."

PRODUCTION CREDITS:

Photographs by Martin BrownStyling by Brie WelchGrooming by Barry White for barrywhitemensgrooming.com

Joe Holder is a GQ Columnist.InstagramXRelated Stories for GQWorking OutCareer