How to start a daily wellness routine you'll want to stick to
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the benefits of a daily wellness routine and how these habits can improve your overall health. Plus, 18 ideas for your morning and evening schedule.
A daily wellness routine can help you nurture your body and mind and improve your overall health with habits that make you feel good. Whether you live in a bustling city or a quiet suburb, incorporating a wellness routine into your life can help your stress levels, mental clarity, and physical health.
What is a wellness routine, and what are the benefits?
A wellness routine is when you prioritize your health and wellbeing every day. It's a structured—but flexible—set of practices that help care for your physical, mental, and emotional needs. These practices might include physical exercises and healthy eating, or mental health practices like meditation and journaling. An effective wellness routine is one that aligns with your personal goals and lifestyle, and that you can carry out regularly. It’s important to listen to your body and choose activities that bring you joy and fulfillment.
Physical benefits
Regular exercise in your wellness routine, like a morning jog, yoga, or gym session, can strengthen your body, improve cardiovascular health, and increase energy levels. Stretching, especially in the morning, or taking a walk at lunchtime can contribute to your physical wellbeing by keeping your body active first thing in the morning and throughout the day. Healthy eating habits ensure your body gets the nutrients to function well, along with enjoying other indulgences like desserts or snacks.
Mental and emotional benefits
Meditation, deep breathing, or a few minutes of quiet reflection can help reduce stress and anxiety. Including these in your wellness routine can help you to center yourself and gain mental clarity in your busy day. This can enhance creativity, productivity, and overall cognitive function.
Holistic health benefits
Wellness routines also encourage a deeper connection between your mind and body, bringing harmony and balance. Mindful practices like gratitude journaling or mindful eating can help cultivate a positive mindset, improving your relationship with yourself and others. This can lead to better sleep quality, stress management, and wellbeing.
How to start a morning wellness routine: 9 ideas to kickstart your day
Establishing a morning wellness routine can create time for you to focus on yourself and set a positive tone before the demands of the day take over. Try out different ideas to help you start your day with energy, focus, and calm.
1. Wake up gently
Begin your day by waking up gently, perhaps with a soothing alarm tone. Lie in bed, breathe deeply, and gradually awaken your senses.
💙 Try this quick body scan meditation to ease Back Into Your Body after a night’s sleep.
2. Hydrate first
Before reaching for coffee, drink a glass of water. Hydrating can activate your internal organs and kick-start your metabolism.
3. Stretch
Enjoy a short session of stretching or yoga to increase blood flow, improve flexibility, and boost your mood.
💙 Jumpstart Your Day with Mel Mah’s mindful movement sequence.
4. Add mindfulness or meditation
Dedicate a few minutes to mindfulness or meditation to help center your thoughts, reduce stress, and enhance mental clarity.
💙 New to mindfulness and meditation practices? Start Here with Jeff Warren as your guide.
5. Nourish yourself
Have a breakfast rich in protein, fiber, and healthy fats to provide sustained energy and keep you full longer.
6. Set intentions
Set intentions or goals for the day. It could be a productivity goal, a self-care promise, or a simple reminder to stay present.
7. Get sunlight
If possible, get some early morning sunlight to help regulate your natural sleep-wake cycle and boost your vitamin D levels.
8. Start gratitude journaling
Write down three things you're grateful for each morning, encouraging a positive mindset that can improve your outlook on life.
💙 If you’re new to the practice, download this Daily Gratitude Journal to get you started.
9. Inspire yourself
Read a few pages of a motivational book or listen to an uplifting podcast to set a positive tone for your day.
How to start an evening wellness routine: 9 habits to weave into your evening
An evening wellness routine can help you unwind and prepare your mind and body for rest. It can be your time to relax, reflect, and rejuvenate. Dedicating time to wind down each evening can support your overall health and wellbeing.
1. Disconnect from distractions and technology
Set a time to turn off your electronic devices or put them on airplane mode. The blue light from screens can disrupt your sleep cycle, so powering down helps signal to your body that it's time to rest. If you use your phone to meditate or read, try using blue light glasses or turning your phone face down so that the light isn’t as disruptive.
2. Create a relaxing atmosphere
Dim the lights, light a candle with a calming scent, or play soft background music. A serene setting can help ease your mind.
💙 Try listening to Summer (Rain Mix) for a soothing mix of piano and relaxing rain soundscapes.
3. Stretch or do gentle yoga
Stretching gently or practicing a restorative yoga session to help relax your muscles and release any physical tension from the day.
💙 Follow along to Mel Mah’s Evening Wind Down stretching routine.
4. Breathe mindfully or meditate
Prepare your mind for a peaceful sleep with breathing exercises or meditation to help reduce stress and anxiety.
💙 Relax your body and your mind and Unwind with Gratitude with this 24-minute bedtime meditation meant to help you release tension in your body and ease into sleep.
5. Practice gratitude
Write a gratitude journal to focus on positive experiences and cultivate a sense of contentment.
💙 Follow along with Tamara Levitt’s 7 Days of Gratitude to develop your own gratitude practice.
6. Prepare for the next day
Get ready for the next day by setting out your clothes, packing a lunch, or writing a to-do list. Knowing you’re prepared can reduce stress and help you sleep better.
7. Take a relaxing bath or shower
A warm bath or shower can help relax your muscles, calm your nervous system, and show your body it’s time to wind down.
8. Read a book
Choose a book that’s enjoyable and easy to read, allowing your mind to escape and relax before bed.
💙 You could also close your eyes and listen to one of our Sleep Stories like The Taurus Express to wind down the mind before bed.
9. Herbal tea
Sip a cup of herbal tea like chamomile or lavender. These teas are known for their relaxing properties and can promote better sleep.
Wellness routine FAQs
How can I start a wellness routine without feeling overwhelmed?
Starting a wellness routine can seem daunting, but it doesn't have to be. Begin by identifying one or two small changes that feel manageable and integrate them into your daily life. For instance, start with a five-minute meditation each morning or a short walk in the evening. Gradually, as these become habitual, add more practices. Choose activities that you enjoy, as this will make it easier to stick to your routine. The goal is progress, not perfection. Be patient with yourself and celebrate the small victories along the way.
What role does self-reflection play in a wellness routine?
Self-reflection can be powerful in promoting wellness. It involves taking time to think about your experiences, behaviors, and feelings to gain insights into what wellness practices work best for you. Practices like journaling or quiet contemplation can help you identify areas that need more attention and make adjustments to your routine. Self-reflection can also help in setting realistic goals and understanding your limits, ensuring your wellness routine is effective and sustainable.
Can a wellness routine improve sleep quality?
A well-structured wellness routine can significantly enhance the quality of your sleep. Avoiding screens before bed, enjoying relaxing activities like reading or taking a warm bath, and maintaining a consistent sleep schedule can all contribute to better rest. Physical activities during the day can promote more restful sleep by reducing stress and physical tension. Mindfulness and relaxation techniques in the evening can help calm your mind, making it easier to fall and stay asleep.
What is the healthiest daily routine?
The healthiest daily routine is one that balances physical, mental, and emotional wellness. This includes regular physical activity, healthy eating, adequate sleep, stress management, and time for relaxation and social interactions. The routine should be flexible and adaptable to your changing needs and circumstances. It's not about rigidly following a schedule but creating a lifestyle that supports your overall wellbeing. So tailor your routine to your personal preferences and lifestyle.
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