The Power of Routine: Healthy Habits for a Better Life
Provided by American Council on Exercise
Life can be a
whirlwind of decisions—what to eat, when to exercise, when to rest, when
to connect with family and friends and when to sneak in a few extra hours
of work. How do we squeeze everything in? What if there were a way to
simplify your day and boost your well-being at the same time? This is
where establishing a routine can act as your secret weapon. Read
on to learn how to build a morning routine and develop evening habits for
better sleep.
Establishing
and maintaining daily routines can be a game changer, as routines
provide structure, promote consistency and help embed healthy habits
into your daily life. Let’s explore the value of routine
and review examples of practical morning and evening
routines designed to support a healthier, more balanced lifestyle.
Why
Routines Are a Superpower
Think of
routines as the secret sauce for healthy habits. Regular routines
help establish and reinforce healthy habits by providing a consistent
framework for daily activities. Over time, these habits become second nature.
Some of the benefits you can expect from a routine include:
·
Less stress, more focus: A routine can cut
down on the frenetic feeling
of meeting day-to-day responsibilities. Routines create space
for added brainpower by taking the guesswork out of daily tasks. You can
focus on what matters, knowing you've got healthy habits automated.
·
Goodbye procrastination, hello progress: We all know the
struggle of putting things off. Routines create a predictable schedule, making
it easier to stick with your goals like exercise or meal prep.
·
Confidence builder: Sticking to a routine feels
empowering and organizes your day. It allows you to consistently make healthy
choices, which boosts your confidence and motivation.
·
Better sleep, better you: Consistent sleep and wake times are key for good sleep
hygiene. Routines help regulate your body's natural sleep–wake cycle, leading
to better quality sleep and more energy throughout the
day.
·
Improved mental and emotional well-being: Routines can
reduce stress and anxiety by providing a sense of control and predictability in
your day. Knowing what to expect can make daily life feel more manageable and
less overwhelming.
Sample Morning
Routine
|
The routines provided below are examples
to help you get started. You may need to adjust times and activities to
personalize these routines based on your commitments, schedule, preferred
exercise time and goals. |
A
well-designed morning routine can set a positive tone for the day, boosting
energy levels and productivity.
1.
Wake up (6:00–6:20 a.m.)
·
Waking
up early provides a quiet time for self-care and preparation before the day's
demands begin. This might be a place for some brief meditation or
mindfulness.
2.
Hydrate (6:20–6:25 a.m.)
·
Start
your day with a glass of water to rehydrate your body after a night's sleep.
3.
Physical activity (6:30–7:00 a.m.)
·
Engage
in some form of physical activity, whether it's a brisk
walk, yoga or a short workout. This boosts your energy levels and
enhances your mood. Shift this time if you feel you move best later in the
day.
4.
Healthy breakfast (7:00–7:20 a.m.)
·
Enjoy
a balanced breakfast rich in protein, healthy fats and fiber.
This fuels your body and keeps you satiated until your next meal.
5.
Prepare for the day (7:20–8:00 a.m.)
·
Complete
daily hygiene practices, review your schedule and outline your main tasks for
the day. This keeps you organized and focused.
To ensure you
get physical-activity breaks throughout your day, use this
formula, which will ensure you get some unstructured movement that helps to
burn calories and boost health benefits:
|
For every 30 minutes, sit for 20, stand for 8 and
move for 2. |
Sample Evening
Routine
An effective
evening routine can help you unwind, promote restful sleep and
prepare you for the next day.
1.
Enjoy dinner (6:00–6:45 p.m.)
·
Take
time to connect with your family, friends and your meal (e.g.,
be mindful as you eat and savor the experience). Following
dinner, this might be an opportunity to prepare a lunch for the next
day, if necessary, or go for a short walk.
2.
Unwind (6:45–8:45 p.m.)
·
Engage
in a relaxing activity like reading, journaling, listening to calming
music, watching TV or playing video games.
3.
Gentle stretching or relaxation (8:45–8:55 p.m.)
·
Engage
in gentle stretching or relaxation exercises to release muscle tension and
prepare your body for sleep.
4.
Disconnect and prepare for the next day (8:55–9:10 p.m.)
·
Turn
off electronics and lay out your clothes and organize any materials needed
for the next day. This reduces morning stress and ensures a smooth start. This
might also be a time to practice reflection and gratitude and to
jot down your “wins” for the day.
5.
Sleep hygiene routine (9:10–10:00 p.m.)
·
Establish
a consistent sleep schedule by going to bed at the same time each night. Create
a restful environment by dimming lights, setting a
comfortable temperature and practicing relaxation techniques like
deep breathing or progressive muscle relaxation. This window might involve
reading to kids or unwinding in other ways to signal the body
that it’s time to sleep.
Final
Thoughts
It is
important to note that a routine is designed to create a predictable structure
and assist with efficient decision making, but flexibility is a
key component. There will be events that can tilt your day or evening in
one direction or another. There’s power in honoring the
space you’re in and moving forward intentionally. It’s okay
if routines need to be “tweaked” to accommodate shifts you and your family may
experience.
Find what
works for you and personalize these routines to fit your lifestyle
and preferences. The key is to be consistent and find a rhythm that promotes
healthy habits and makes you feel your best. So, ditch the daily scramble and
embrace the power of routines. You might just be surprised at how much smoother
and more fulfilling your life becomes.
Author
Dr. Erin Nitschke
Contributor
Dr. Erin Nitschke, NFPT-CPT, NSCA-CPT, ACE Health Coach, Fitness
Nutrition Specialist, Therapeutic Exercise Specialist, and Pn1 is a health and
human performance college professor, fitness blogger, mother, and passionate
fitness professional. She has been in the health and exercise industry since
2003. Erin believes in the power of a holistic approach to healthy living. She
loves encouraging her clients and students to develop body harmony by teaching
focused skill development and lifestyle balance. Erin is also the Director of
Educational Partnerships & Programs for the NFPT. Erin is also an editorial
author for IDEA and NFPT where she writes on topics related to personal
training, health coaching, behavior change, and career success. Email her at erinmd03@gmail.com.