How to build a daily routine: 10 habits for a productive day
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Transform your day one routine at a time. Learn to structure your day for less stress and more success with healthy habits for your morning, evening, and workday.
Setting up a daily routine filled with healthy habits can help you avoid feeling like your days are flying by in a blur.
It's not just about having a plan – it's a powerful tool for improving both your mental clarity and physical wellbeing. When planned effectively, your daily rituals can reduce stress, improve decision-making, and set the stage for a healthier, happier life.
Morning routine: how to start your day on the right foot
Creating an impactful morning routine is about more than just getting out of bed and getting on with your to-do list. It's about setting the tone for the entire day.
The activities you engage in during the morning hours have the potential to influence your mood, your decision-making, and even your success throughout the day. Here are some specific steps to elevate your morning routine.
1. Wake up early
The early hours of the morning are often the most tranquil— the world is still, and distractions are few. Waking up early gives you the luxury of a quiet home and the opportunity to focus solely on yourself before the demands of the day kick in. It’ll even make you happier (that’s what the scientists say, anyway).
How to make it happen:
Start slow: If you're not an early riser, try waking up just 15 minutes earlier than usual and gradually increase this time.
Consistency is key: Wake up at the same time every day, even on weekends. This helps regulate your body's circadian rhythm.
💙 To help you transition from sleep to wakefulness, consider Jay’s Mindful Morning Music — a gentle playlist designed to help you ease into the day mindfully.
2. Move your body
Physical activity isn't just good for your physical health, it's also excellent for your mind. A quick exercise session in the morning can jump-start your metabolism, sharpen your focus, and boost your mood.
How to make it happen:
Pick your preferred activity: Whether it's a quick jog, some yoga, or even dancing to your favorite tunes, pick something you'll look forward to.
Make it accessible: Prepare your exercise gear the night before, so it's easier to get started in the morning.
💙 Not everyone feels motivated to pop out of bed and hit the gym, but you can incorporate mindful movement into your day via the Daily Move with Mel Mah. Check out this episode to help you Jumpstart Your Day.
3. Encourage yourself with positive affirmations
Spend a few moments speaking positively to yourself. This simple practice can make a difference to your mindset and confidence levels.
How to make it happen:
Write them down: Having your affirmations written down can serve as a quick go-to during your morning routine. If you’re struggling to think of any, you could try out
“Today is a new chapter, and I'm the author of my own story” or "I attract supportive energy and make room for what truly matters." Only you can know what will inspire and help you to feel more positive about the coming day.Say them out loud: Verbally state your affirmations, focusing on each word to feel its impact more deeply.
💙 One of the best ways to affirm yourself and your day is to start with a morning meditation. Check out Starting Off on the Right Foot with Chibs Okereke.
4. Take a mindful minute or two
Even if it's just for five minutes, taking the time to be still can greatly influence your day. Mindfulness can help you become more aware of your thoughts and feelings and make it easier to manage your day-to-day life.
How to make it happen:
Find a quiet spot: This could be anywhere from your living room, to your car or even while you’re in the shower.
Focus on your breath: Breathing mindfully can calm the nervous system and reduce stress. You could even layer the experience, for example, by focusing on your breath while sipping coffee and listening to music.
By carefully crafting your morning routine and incorporating some (or all) of these elements, you're setting yourself up for a day that’s not just productive but also joyful and balanced.
💙 Unsure how to start your day mindfully? The Daily Calm will help you set a peaceful tone for your day.
Workday routine: how to set yourself up for success with helpful habits
Success isn't just about crossing items off your to-do list, it's also about maintaining your wellbeing. In our quest for efficiency, we often overlook the human aspect—our need for rest, nourishment, and mental clarity.
So, how can you create a work routine that allows you to be productive while also taking care of yourself? Below are some key strategies to help you conquer your workday.
1. Respect your own energy cycles
Your body operates on natural cycles called ultradian rhythms, which typically last for 90 to 120 minutes. During each cycle, you move from a state of high energy to a state of low energy. Understanding your energy cycles can help you schedule your day.
How to make it happen:
Track your energy levels: Use an activity log to identify when during the day you feel most alert and focused.
Plan accordingly: Schedule demanding or creative tasks during your peak energy times and less demanding tasks during your low-energy periods.
2. Take short, frequent breaks
The secret to sustainable productivity is weaving micro-breaks into your day. Breaks give your mind the rest it needs, making it easier to focus and reducing the likelihood of burnout.
How to make it happen:
Stretch and move: Use your breaks to do some light stretches or take a short walk.
Try the Pomodoro technique: To try this technique, you’ll work in bursts of 25 minutes, followed by a 5-minute break. After you’ve done this 4 times, take a longer break. A 20+ minute break is ideal, but 10 minutes is better than nothing.
💙 Try this with Silk Music for Focus by BKLAVA and don’t forget to set a 25 minute timer in-app.
By balancing out your work day between productivity and rest, you're also taking care of your most valuable resource: yourself.
Evening routine: how to create a wind-down routine to support sleep
1. Make a to-do list for the next day
Clearing your mind before bed can help reduce stress and make it easier to fall asleep. One effective way to do this is to jot down a to-do list for the following day.
How to make it happen:
Prioritize tasks appropriately: List your tasks in order of importance to help you focus on what truly matters.
Keep it brief: The aim is not to overwhelm yourself but to declutter your mind. Write down the thoughts that might keep you from drifting off, but don’t take on scheduling your entire day.
2. Practice good sleep hygiene
We often underestimate the power of a good bedtime routine. It's not just a series of tasks you perform before hitting the sack, it's the act of practicing detaching from your busy day, slowing down and getting into a restful mindset.
How to make it happen:
Try implementing gentle mindful practices: These can include gentle yoga, stretching, mindfulness, meditation, or even a hot bath.
Keep it simple: Your unique routine can significantly improve your sleep quality and overall wellbeing but it doesn’t have to be complicated.Here are some good habits to incorporate into your bedtime routine to ensure you get the restful sleep you need.
3. Wind down with meditation
Meditation can be a powerful tool for calming the mind and preparing your body for sleep.
How to make it happen:
Choose the right technique: Opt for a meditation style that relaxes you, whether it's mindfulness, deep breathing, or a body scan.
Choose the right duration: Even a short 5- to 10-minute sleep meditation can have a significant impact.
💙 Meditation is an important tool that can help reduce stress and increase overall happiness and wellbeing. Try this guided practice tonight.
4. Aim for 8 hours of sleep
While the amount of sleep needed can vary from person to person, aiming for around 8 hours is generally a good rule of thumb for adults.
How to make it happen:
Set a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. Avoid blue-light-emitting phones and laptops in the evening to avoid messing up your schedule.
Create a sleep-conducive environment: Keep your bedroom cool, dark, and quiet to help signal to your body that it's time for sleep.
By integrating these habits into your nightly routine, you're setting the stage for a restful night's sleep and, in turn, a more productive and fulfilling life. Remember, good sleep isn't a luxury, it's a necessity.
💙 A good night's sleep can make all the difference in the world. If you have trouble falling asleep try to Soften into Sleep.
The benefits of having a daily routine
Having a well-thought-out daily routine can bring structure and efficiency to your life, allowing you more time and mental energy to engage in activities that bring you joy and fulfillment. Here are some key benefits of maintaining a daily schedule.
1. Maximum productivity
A daily routine can be a game-changer when it comes to productivity. When you plan out your day, you can allocate dedicated time slots for specific tasks, minimizing distractions and making it easier to focus. This, in turn, can reduce stress and help you to gain that elusive healthy work-life balance.
How to make it happen:
Time-block your day: Assign specific blocks of time to different tasks or types of work and you’ll be able to focus better on the task at hand.
Prioritize effectively: Use tools like the Eisenhower Box to determine what tasks are urgent and important.
Set milestones: Break down larger projects into smaller tasks and set milestones to track your progress.
2. Goal achievement
With a structured daily schedule, you're more likely to take consistent steps toward your goals. Whether it’s mastering a new skill, reaching a professional milestone, or achieving personal growth, a routine helps you chip away at your goals daily. This can help with self-esteem and maintaining a sense of purpose in life.
How to make it happen:
Set SMART goals: Make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
Review your day: At the end of each day, review what you’ve accomplished and what needs to be tackled next.
Create a reward system: Establish a rewards system for when you hit certain milestones to keep yourself motivated.
3. Improved mental health
Routines bring a sense of normality to our lives, something that's particularly important in times of stress or uncertainty. Knowing what to expect and what’s expected of you can provide comfort and reduce anxiety.
How to make it happen:
Set a consistent sleep schedule: Prioritize sleep by sticking to consistent bedtimes and wake-up times.
Practice mindfulness: Incorporate mindfulness techniques, like meditation, into your daily routine.
Take time for self-care: Make sure to allocate time for self-care activities that relax and recharge you.
Creating a daily routine isn't just about structure, it's about building a life that you love. So whether you're a planner aficionado or a to-do list rookie, consider taking the leap into a more structured daily life. The benefits are too good to pass up.
Calm your mind. Change your life.
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