Create effective daily routines
Routines are like game plans for your day. They help you stick to good habits, use your time wisely, and save energy. With a routine, there’s no need to make decisions about what to do next – you have a plan! You’ll know what to expect and gain a sense of control.
There are clear physical benefits as well. Regular sleep patterns, balanced meals, and consistent exercise routines can significantly improve your overall health. It's a good idea to have routines for both bedtime and morning.
Bedtime routines help create restorative sleep
Good sleep is vital for your health. A bedtime routine can help you wind down, relax, and prepare for a restful night — and the benefits, of course, carry over into the next day.
7 ideas for your bedtime routine
Get ready for the next day: For example, review tomorrow’s tasks and activities, plan your meals, lay out your clothes for the next morning, and make sure your alarm is set.
Put away electronic devices at least one hour before bedtime. Research shows that exposure to blue light from screens can disrupt our sleep.
Think about what went well during the day.
Jot down ideas to deal with later — once captured, they’re less likely to disturb your sleep.
Read a book.
Do breathing exercises.
Meditate or pray.
These activities can help you relax, balancing your mind and emotions.
Morning routines provide energy and focus
Start the day with intention, connecting with yourself and giving yourself space for gratitude, reflection, and enjoyment before diving into your busy life. A morning routine can prepare your body, mind, and spirit, giving you the energy and intention to enjoy tackling the most important tasks of your day.
7 ideas for your morning routine
Avoid the snooze button; it may end up actually increasing your fatigue.
As soon as you wake up, drink a glass of water. Being well hydrated gives you a great start to the day.
Meditate. If it appeals to you, embracing meditation as a morning ritual can set a positive tone for your day, fostering a sense of calm and clarity.
For sustained energy, eat a healthy breakfast (this may look different for each person).
Move (ideally outside); even a short walk can boost your mood and energy, and exposure to the morning sun helps maintain your circadian rhythm, which can ultimately result in better sleep.
Read. Did you know that 15 minutes of reading each morning can add up to more than a dozen books a year?
To start the day on a mindful, positive note, write in a journal. Even a few lines can create a better start to the day.
Create rituals
For both morning and evening, consider making a ritual — a set of grouped activities that you repeat regularly — from some or all of the above ideas. Rituals don’t necessarily need to be time-consuming, and can take as little as 5 - 20 minutes.
6 tips for creating effective routines
Create a realistic plan
Start small — focus on specific activities
Gradually add more elements
Evaluate how you’re doing — this will help with solving any problems
Regularly document and reflect on your progress; for example, in a journal
Celebrate success along the way!
Cementing new routines and habits takes time and consistency
A 2010 study with 96 people found that, on average, it took 66 days to form a habit (the range was 18 - 254 days). Consistently activities become routines, freeing energy for presence and enjoyment.
More information:
How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation (Frontiers in Psychology)
How Are Habits Formed? The Psychology of Habit Formation (Positive Psychology)
What Does It Really Take to Build a New Habit? (Harvard Business Review)
I’d love to know about your routines!
What are your current routines? Do you follow a morning or bedtime routine, or both? What has been most effective for you? Share your tips in the comments!
