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Importance of Daily Routines

Regardless of your previous success with setting up daily routines, research indicates that creating routines decreases stress and enhances your sense of purpose. The lack of routines can cause anxiety, decreased work productivity, decreased personal time, decreased satisfaction in personal relationships, and enhances sleep and physical health.

Think about structuring your schedule like the rotations you used to have in elemetary school. Your day likely started with time to get up, dressed,  eat, walk to school, meet up with friends before the day started, and then line up to transition into the school day. Your day was designed to ease you into work, rotate subjects, take breaks to be be active, time to play and socialize, be creative, and eat while enjoying the company of friends. Teachers knew to have you do quiet calm things after lunch to counteract the energy dip after lunch and hard play. The day included morning and afternoon recess and a long lunch recess. After school there was more play before homework, dinner, visiting and bedtime. The schedule kept you engaged and busy. It also included downtime generally. Chances were, you weren't bothered by the phone, TV, or computer throughout the day. 

If you can structure your day a bit like elementary school, it can help with your focus, productivity, and energy.

Daily Routine Basics


Wake-drink warm fluid, listen to music

Brush Teeth-Hygiene

Stretch or exercise 

walk around the block -(simulates a commute)

Plan for the day-forcast day, week, month

Check emails-start work

schedule rotating blocks of time for work




Read, listen to podcast, have conversation

Check emails-return calls, messages, emails
Rotate tasks hourly

Plan for work wind-down, Forcast next day

Dinner-Evening Time

Try to stop work around 6p

Put stuff away and connect with friend
Go for a jog, walk, bike, or workout

Eat light dinner protein, fats, veggies

Drink water/beverage

Play a board game or Read

Cut off screen time by 2h before bed

Bedtime-Lights out

Turn down lights sev hours before bed

Avoid screens 1-2 hours before bed

Drink warm fluids-night meds-nutrients

Relax w/podcast or book

Personal Hygiene

Settle into bed-turn off lights

 Improved Daily Nutrition Rituals

Energizing Morning Coffee Drink Recipe

1/3 cup Bullit Proof Brand coffee (brewed)

1 tsp of Mud Wtr powder

1 scoop of collagen creamer
1 pat grassfed butter

1 T MCT oil
6-10 drops of stevia sweet nothings 

1/2 cup of hot water

Energizing Breakfast Smoothie Recipe

1 cup plant-based milk
1/2 cup full fat greek yogurt

1/2 banana
1 cup frozen berries or mangos
1 scoop of vanilla protein powder
1 scoop of collagen powder
1 scoop OM mushroom powder
1 scoop of mixed greens powder

1 tsp chia seeds

Healthy Breakfast

Healthful Lunch Ideas

Taco or Tuna or Salmon Salad
Trader Joes or Market premade salads

wrap sandwich
veggies & hummus

soup & 1/2 Sandwich

Taco stand tacos

Easy Dinner Ideas

1 part protein (salmon, tofu, lamb, chicken, fish, or pork)

2 or 3 parts colorful veggies
1 part rice, quinoa, or sweet potatoes
bed of spinach or mixed greens

Whole foods Chef's plate meal
Sprouts premade dinners

Healthful Snack Ideas

Hummus & cukes, baby tomatoes, olives
8oz fruit smoothie w/protein powder
greek yogurt & honey or  berries

cubed Meat, Cheese and whole grain crackers

frozen or fresh berries or mangos

1 banana or 1/2 apple or pear w/nut butter
2-3 T assorted fresh nuts & craisins

hard boiled eggs

Warm Beverage

Bedtime Snack Ideas

1/2 cup plain greek yogurt w/drizzle of honey

CLVR blend Golden Milk 
cup of berries or melons
1 cup of cocoa w/Om powder scoop

Chai Latte
Decaf Orange Tea w/honey
1 cup frozen cubed mangos

Incorporating Healthy Habits into Daily Routines

How to Manage your Schedule

Daily Routine Benefits

Plan for Habit Change