The Art and Science of Daily Routines
How exactly does one create optimized daily routines? It’s both an art and a science, completely individualized, and worth experimenting with. If you get them right, you could have tons more energy throughout the day, and get a lot more done.
The ground rules
I clearly define a few rules that I stick to.
My minimum routine. When all else fails, in the morning I always move my body, meditate even for a short period of time, and go outside.
What is more important to me than my ritual? If you don’t live isolated on top of a mountain somewhere, it is key to determine what takes precedence, because inevitably something gets in the way (think kids, partner, pets, travel, etc.). I know precisely when I’ll let the routine go and when I won’t.
Balance. I’m a firm believer in listening to myself while I also push to align with my goals. Forcing myself into a routine won’t work in the long run. When I find the desire from within, the actions are more effective. So I’m compassionate with myself, I listen and don’t judge myself, and occasionally I give myself a kick in the a#*. It’s a balance based on why I’m doing it in the first place.
In a previous article, I discussed the benefits of routines as a secret to milking more out of your day. Here are some of the daily routines I have gleaned over time.
Warning! I’m fairly extreme in my rituals. This is because I’m fascinated with a lot of different things and want to try it all, so I constantly add to my routines. They can last from twenty minutes to well over an hour after I roll out of bed—I’m a morning person so this works for me. I do it all before anyone else in the house is awake. My daytime routines are more varied, and in the evening, my rituals are short.
However, it’s not how much you do that counts, but that you do it over and over again on a regular basis. That’s what brings benefits.
The Morning
Many adults do their best work late in the morning, and fine-tuning the first 30 to 120 minutes of the day right contributes to making that happen. I always start the day on my own terms, not someone else’s—so no email, social media or news until later! I go so far as to never set an alarm clock, but I’m lucky because my internal clock wakes me up when I need to get up.
Creating positive momentum first thing. This could consist of setting an intention for the day before I even open my eyes. It could mean stretching under the covers to help later hydration. It could include making my bed to feel the pride of a visible win, potentially contributing to overall happiness and performance.
Hydration. After seven to eight hours of sleeping, the body is parched. Drinking water right away rehydrates the cells and helps flush out all the housecleaning that happened overnight. In her book Quench, Dr. Dana Cohen recommends increasing the water’s ability to hydrate the body with a pinch of sea salt and a squeeze of lemon juice.
Movement. I do low-intensity exercise on an empty stomach, usually qi gong/tai chi followed by yoga. It could be a walk outside. I also occasionally jump on a trampoline (great for overall circulation). Research suggests that an early-morning workout on an empty stomach boosts energy levels by priming the body to burn fat all day.
Meditation. A mindfulness practice is to the brain what lifting weights is to the muscles, according to a 2014 study called Neural Mechanisms of Mindfulness and Meditation. It helps you focus, increases creativity, and improves your ability to deal with stress. Even a few minutes a day has an impact.
Breathwork. I add breathing exercises in the morning because I’m fascinated by the impact on my energy levels.
Cold shower and ice-water splash. Nothing beats the cold to kick-start the day.
Sunlight, outdoors. I’ve already mentioned the importance of sunlight to set the body’s clock. I aim for 5 to 30 minutes at sunrise or within 2 hours of waking up.
Reading. Did you know that reading 30 minutes every day will add up to about 24 books in a year on average? It’s worth trying to get that in morning or evening, don’t you think?
Reviewing values and goals. Psychologists have demonstrated that being coherent with long-term goals makes us healthier and happier. It helps to review them and make sure the day-to-day is aligned.
During the Day
I do a lot in the morning because once my workday starts I don’t have time slots available for much else. However, there are rituals I stick to because they help me get more done.
Moving. We really are made to move all the time, so I stand up when the phone rings, walk about whenever I can, stretch and twist, sit on the floor, work at a standing desk. Way back in 2010, I set up my own treadmill desk. I create opportunities to move.
Sun breaks. I try to get outside whenever I can, or I open the window and look outside.
Hydration. I’m obsessed with hydration, to keep my brain plump and happy.
A walk. I go for a 20- to 30-minute stroll after lunch, to help with digestion and get the creative juices flowing again. It’s my podcast moment. I do this whenever I can. When I can’t, I aim for a walk at the end of the day.
The 20/20/20 rule. The idea is that every 20 minutes, you look at something at least 20 feet away for 20 seconds. This is harder for me to implement, but I try.
High-intensity exercise. If I feel sleepy, I’ll do some pushups or squats, or a seven-minute HIIT workout.
Carry heavy things. I keep a kettlebell near my desk and carry it around whenever I think about it.
Day’s end
Like in the morning, I like to end the day on my own terms, which means I have closing down rituals for the workday, I get off my phone and social media, and there’s self-care before bed.
Planning for the next day. I do this before I leave work, setting clear priorities.
Brain dump. When I have a tough day, I write out any worries or concerns to dissipate the stress.
Reviewing the day. I like to take a few moments, usually before bed, to review my day. What worked? What didn’t? Where was I aligned with who I want to be? How could I do better?
Gratitude journal. I don’t actually do this, but the science is clear, it will make you happier. Write down three things you’re grateful for.
Meditation and breathing. I usually get some of this in just before sleep.
Mindset. I like to think of going to sleep as the start of the next day.