Healthy Habits for a Happier Life

We all know how busy life can get — it can be tough to continue building healthy habits, which we know make for a happier life. Sometimes we feel super overwhelmed, even when it comes to making the smallest decisions, like choosing what to eat or deciding whether you want to exercise or just kick back and relax.

When we’re busy and feeling tired or overwhelmed, we are more likely to choose the easiest option when it comes to a decision. For example, we are more likely to stop and pick up fast food when we don’t feel like cooking after a long day at work. Similarly, when we have an hour of time to kill at home, it might seem too time-consuming to change into workout clothes and go for a run. 

While these small daily decisions may seem hardly relevant to your life as a whole, a series of small decisions like eating junk food all the time or choosing not to exercise can add up over time. 

This is where a good routine can come into play and save the day. As it’s explained in an article by ACE Fitness, “routines provide structure, promote consistency, and help embed healthy habits into your daily life.” 

Read on to view some great sample morning and nighttime routines that can work for anyone who is looking to improve their health and wellness, eat nutritious meals, and sleep better every night, without having to work too hard or make overwhelming last-second decisions.

 

A Routine Can Be Your Superpower

While starting a routine can be difficult, especially if it’s totally new, sticking with it will make it like second nature for you. It will help you build healthy habits which will be a lot easier to follow over time. 

Here are some of the many benefits you can expect from following a daily routine:

• Less stress, more focus: When you have a routine you know by heart and follow each day, you will get all of your important daily tasks done without forgetting. This will leave room in your day and your brain to focus on other things that matter, like work or family tasks. Meeting those daily responsibilities won’t feel so time-consuming or tiring anymore.
• Less procrastination, more progress: We all know what it’s like to put things off when we don’t really want to do them or if we feel we have no time to finish them. Routines make your schedule more predictable, so it makes it easier for you to find time in the day to get things done. You will also feel more accomplished after finishing your daily routine, and you will feel motivated to get things done, like those tasks you might typically put off.
• Confidence builder: Similar to the last point, sticking to a routine boosts your confidence and sense of empowerment, making you feel like you can accomplish more in a day. You will feel more motivated while you check more and more things off your to-do list.
• Better sleep, better you: We often don’t realize how much a bad night of sleep can affect us for an entire day. You feel tired, less motivated, and you don’t feel like working out or starting those grueling tasks. In order to have good sleep hygiene, you need to stick to consistent sleep and wake times. This will regulate your body’s natural sleep-wake cycle, and then you will have better quality sleep and energy each day.
• Improved mental and emotional well-being: Life can feel overwhelming as more and more tasks are tacked onto your day. If you don’t have a routine, you might forget to complete tasks or disregard making healthy choices. Routines can reduce stress and anxiety because you feel like you have control and predictability with your lifestyle. When you know what to expect, you feel less stressed and like life is more manageable.

The routines below are great examples, but the times and activities might need to be adjusted to help personalize the routine for you and your schedule.

 

Sample Morning Routine

“A well-designed morning routine can set a positive tone for the day, boosting energy levels and productivity” (ACE Fitness).

1. Wake up (6:00-6:20 am)
   • While it may be difficult at first, waking up early is very beneficial because it provides time for preparation before the day begins. You could spend some time meditating or just enjoy some quiet time and self-care.
2. Hydrate (6:20-6:25 am)
   • It is important to start your day with a glass of water so you can rehydrate your body after a long night of sleep.
3. Physical activity (6:30-7:00 am)
   • Early morning physical activity, like a brisk walk, short workout, or yoga, can boost your energy levels and make you feel good throughout the day. But, if you feel that you move better later in the day, this can be shifted to later in your schedule.
4. Healthy breakfast (7:00-7:20 am)
   • Fix a balanced breakfast with a lot of protein, healthy fats, and fiber. This will keep your body fueled and keep you from getting hungry before lunchtime. 
5. Prepare for the day (7:20-8:00 am)
   • Use this time to complete your daily hygiene practices, develop a schedule for the day, and outline the most important tasks. You will feel organized and ready to start your day.

When you are busy working hard, it is easy to forget to get up and move every once in a while. In order to ensure you get physical activity breaks during the day to help you burn calories and boost health benefits, follow this formula:

For every 30 minutes, sit for 20, stand for 8, and move for 2.

 

Sample Evening Routine

It is important to have an effective evening routine that will help you unwind, relax, promote good sleep, and prepare for the next day.

1. Enjoy dinner (6:00-6:45 pm)
   • This is a great time to forget about your work-related stresses and just spend time with your family and friends. Make sure you savor the experience and the meal. After dinner, you could prepare lunch for the next day or go for a short walk.
2. Unwind (6:45-8:45 pm)
   • In this period of time, continue to distract yourself from any stresses by spending time with your family, reading, listening to music, watching TV, journaling, or playing video games.
3. Gentle stretching or relaxation (8:45-8:55 pm)
   • Engaging in some gentle stretching or exercises could help you release muscle tension so you will get a good night’s sleep. 
4. Disconnect and prepare for the next day (8:55-9:10 pm)
   • Use this time to turn off your electronics for the night, because the bright light could harm your sleep. Also, it might be necessary to lay out your clothes and any other important materials for the next morning, because you will feel less stressed or rushed the next day. You will thank yourself for doing that, because you can cross something off your list right at the start of your day.
5. Sleep hygiene routine (9:10-10:00 pm)
   • One of the most important factors in establishing a consistent sleep schedule is going to bed at the same time each night. Staggered sleep times could mess up your internal body clock and make it hard for you to get a good night’s rest. If you find that you still have trouble falling asleep, you could create a restful environment for yourself each night. To do this, you could dim the lights, set a comfortable temperature, and spend some time working on breathing and muscle relaxation exercises.

Keep in mind that it is normal and okay for your daily routine to be tweaked to accommodate shifts in your day or events that might alter everything. No routine can be perfectly the same every day, but being mindful of your routine and attempting to follow all of the steps each day will get you into a good habit. Then, it won’t be a big deal if you miss something in your routine one day, because you will be able to go right back to doing it again the next day.

 

Adding Body Balance to your Routine

You can improve your healthy habits and live a happier life by adding Body Balance to your routine. Whether you are looking for nutrition counseling, one-on-one fitness instruction, therapeutic massages, or all three, Body Balance is where you can come for these life-changing services! We can also help you develop and personalize a routine that will work for you.

Each of our fitness trainers, massage therapists, and nutrition coaches are extremely knowledgeable and are happy to answer any of your health-related questions. We all have firsthand experience with going through stressful situations or having trouble developing a good work-life balance. Sometimes, all you need is just one small change in your routine, and it can make a big difference. We’re here to help you figure out what you need.

 

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Nitschke, Erin. “The Power of Routine: Healthy Habits for a Better Life.” ACE, 12 July 2024, www.acefitness.org/resources/everyone/blog/8689/the-power-of-routine-healthy-habits-for-a-better-life/.