Life gets busy, particularly for those in the promo industry. Challenges continue, like lack of inventory, staff shortages, constant order-babysitting and now, the potential of a possible UPS drivers and warehouse workers strike. Meanwhile, client demand for promo products continues to be strong, with distributors reporting that their typical summer slowdown didn’t happen this year.

All combined, the reality of selling right now can make the weeks seem quick and reactionary, rather than deliberate and intentional. And that can make burnout a real possibility.

To combat tension and weariness, create a routine that combines professional tasks and self-care; it’s proven to have both physical and mental health benefits. According to Chicago-based healthcare system Northwestern Medicine, being consistent in weekly activities has been shown to improve stress levels, lead to better sleep and help boost overall health.

Here are seven ways to incorporate new tasks into your days, and gradually turn them into second-nature habits.

1. Make a list. Do a “brain dump” – a simple list – of what you want to incorporate into your week, both personally and professionally. You may not be able to think of everything in one sitting, so keep a notepad with you and add to the list as you think of things. Nothing is too small – if you want to start making your bed every morning, add it.

2. Split tasks into smaller goals. Bigger objectives might be hard to incorporate into your week, so start with one step at a time. If one of your objectives is to make healthier food choices, choose a new recipe or two to try each week and build from there. Starting with manageable tasks and building on them will allow you to create a new routine gradually and improve your success rate.

3. Determine when you work best. Are you a morning lark or a night owl? Structure your day based on your energy levels. If you’re a morning person, that might be a good time to incorporate a new workout regimen. If your thinking is clearer at night, that may be the time to address tasks that require critical thinking, like developing sales strategies for the coming months.

4. Put everything into the calendar. Once you have your complete list of the things you want to incorporate into your week, put them in your calendar and make them non-negotiable. Schedule time for them each day (or as frequently as they need to happen). Putting routine objectives into your calendar gives them weight and helps you to remember what’s been added.

Establishing a routine improves stress levels, leads to better sleep and helps boost overall health.(Northwestern Medicine)

5. Start with one week. Go through one week and see how things go. Follow your calendar and if something isn’t working for you, tweak it as needed. You may need to go through several iterations of your new plan before you find the one that works best. Give yourself permission to test-drive it and see how it goes.

6. Schedule in flexibility. Life is sure to throw curveballs. It’s OK to schedule things down to the minute, but make sure to account for the unexpected. Stick to your new plan as closely as possible, but extend grace to yourself when you can’t follow it exactly. Just recommit to it the next day.

7. Track your progress. At the end of each week, take a look back at your wins and where you need improvement, and then start again. If something isn’t working week after week, you may need to modify the plan. Continue to record tasks in your calendar until it becomes second nature – it’ll help you keep track of how things are going, and show you where you can add tasks.