Reviewed By: Rebecca Anderson, FNP-BC
We all have daily routines of some sort, but whether they are wellness-oriented can say a lot about the structure of your day and the health benefits you reap. While most individuals incorporate healthy habits into their daily routines—like brushing their teeth, showering, and eating meals—there are some wellness-based habits that people often miss. In this blog post, we will highlight the power of routines for cultivating wellness and provide some tips for structuring your days. Keep reading to learn more!
Routines Aren’t Rigid – They’re Supportive
While viewing routines as a strict set of rules can make them seem rigid, shifting your perspective can make them feel supportive. Think of a routine as a tool that anchors you to healthy habits your body needs to thrive. Routines help condition us to practice wellness-oriented habits daily without much thought, making them feel effortless.
If you have established a wellness routine throughout the year but feel it slipping now that it is summer, you are not alone. Many individuals experience a break in routine during summer, especially if they are on vacation from regular daily activities, school, or work [1]. People often do different activities in the summer, like traveling or practicing new hobbies, which can also break routines they set throughout the year. That’s why it’s important, now more than ever, to re-establish healthy routines and practice them daily until they are solidified in your lifestyle.
How Routines Support Overall Wellness
What are the benefits of routines? There are many. First, routines help establish consistency in day-to-day life, grounding you even during a busy or unstructured day. While you never know what life will throw at you, people with routines can at least be certain they have control over their wellness routines, offering a sense of expectation. Routines can also impact your energy levels. Wellness-oriented routines often involve healthy sleep, exercise, and nutritious meals, all of which can increase your energy levels [2]. Likewise, wellness-focused routines support more than energy levels and physical health—they also target mental well-being, helping you feel calmer and more content throughout your days. In fact, research has shown that individuals who practice structured daily routines have lower levels of anxiety and depression than those who let their day go unstructured [3].
Simple Daily Routines That Make a Difference
Now that you understand the benefits of having a daily routine, the only thing left to do is create routines that work for you. Everyone’s routine is a bit different, depending on lifestyles, barriers, and specific goals. However, incorporating a few basic habits into morning, midday, and afternoon routines works for most individuals. Check out these routine ideas and make note of what sounds doable for you!
Morning wake-up routine [4]
- Once your morning alarm goes off, sit up and stretch. Avoid snoozing your alarm and going back to sleep. This often causes an inconsistent sleep schedule, throwing off your body’s internal clock [5]. You’re better off stretching and moving your body to help you wake up, rather than getting that extra 5 minutes of sleep. If you feel exhausted in the morning, it may mean you need to go to bed earlier to get more quality sleep
- Spend time in the sun. If possible, go outside or sit near a window in direct sunlight. This helps you wake up more naturally [4].
- Eat breakfast without scrolling on your phone. Prepare a quick, healthy breakfast, like oatmeal or avocado toast. Practice mindfulness while you eat, staying present and aware of your surroundings instead of drowning out your senses with phone stimuli. This can help start your day off feeling grounded and calm [6].
Midday reset routine
- Schedule mini movement breaks during which you step away from your task and take a short walk around your environment. It’s best if this walk is outdoors, but it can even be around your office or home. This helps boost your energy and even increases creative thinking, according to various studies [7]
- Take time to connect with others. During your lunch break from work or daily responsibilities, see if you can meet up with a friend, family member, or coworker to socialize. This helps improve your social wellbeing and boosts your mood, helping you get over a midday slump [7]. Even if you work remotely, you can call or video chat a friend during this break.
- Make a priorities list for the rest of the day. You’ve likely already checked off a few items on your to-do list, but ordering the rest of the items by priority may help reduce feelings of overwhelm and help you set clear intentions for the rest of the day.
Evening wind-down routine
- Practice a relaxing activity to start settling down for the night, like taking a bath, reading a book, or meditating. This shows your mind and body that it’s time to unwind [8].
- Reflect on your day. You can do this by simply thinking about what occurred that day, journaling about it, or talking with a loved one. This helps you process what happened throughout the day and the emotions that might have come with it [8].
- Go to bed at the same time each night. Getting used to a set bedtime makes your body naturally get sleepy at this same time every night, which promotes better quality sleep [8].
Keeping Routines Flexible in Summer
Nobody’s perfect, and that means that nobody will be able to practice the exact same routine every single day. Things come up all the time—especially in summer. Adjusting your routine for travel, guests, or busier days is no problem, as long as you continue to prioritize wellness. In the long run, letting your routines bend a bit—or change based on needs—is better than breaking them. Instead of forfeiting your routine, make healthy, intentional adjustments to better suit your needs.
How to Build a Routine That Sticks
If you’re having trouble sticking to a routine, it might mean that it hasn’t become a habit yet, and this is normal. Various sources explain that it takes most individuals an average of 66 days to make any activity an automatic habit [9]. Start small, incorporating one new activity into your routine at a time. It may also help to “anchor” habits to activities that are already solid in your existing routines. For example, if you’re used to walking to your car to drive and pick up lunch during a midday break from work, make an effort to walk around the block before going to your car. This will help incorporate the new habit into an existing routine—you already go outside during your break, so you’re more likely to remember to take a walk around the block.
When assessing your routines, focus on progress instead of perfection. Everyone starts somewhere. Judging yourself for not having the “perfect” routine won’t get you far. Rather, be patient and compassionate toward yourself.
Structure Creates Freedom
Small changes to your routine may seem miniscule, but they can make a huge difference in your well-being. We encourage you to choose one new routine to try out this week, whether that is taking a movement break during the day, eating a healthy breakfast in the morning, or journaling at night. If you need additional support or tools, contact Greater Good Health. Good luck!
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