Introduction
A daily routine schedule is a must In today’s fast-paced world. Having a daily routine isn’t just a luxury—it’s a necessity. A thoughtful daily routine schedule helps reduce stress, boost energy, and align your actions with your goals. Whether you’re juggling work, family, or managing a chronic condition like an autoimmune disorder, a personalized routine can be the key to thriving, not just surviving. In fact, I would argue from personal experience that if you don’t have a daily routine schedule that supports your health and goals, then you will not be able to heal your autoimmune disorder. Yes, really a daily routine is really that important.
Why a Daily Routine Matters
Daily routines provide structure and stability. They:
- Minimize decision fatigue
- Help regulate sleep and digestion
- Increase productivity
- Support emotional and physical well-being
- Create space for consistent self-care
Let’s walk through how to build a simple yet powerful daily routine schedule that can transform your day.
Morning: Start with Intention
Here is a sample morning routine. Adjust the times for when you wake up and the amount of time you have available before starting work or whatever else you have to do during the day.
5:30–6:30 AM – Wake Up & Hydrate
Start your day with a tall glass of water to rehydrate your body and kickstart your metabolism. Add lemon or electrolytes for an extra boost.
5:45 AM–6:45 AM – Morning Mindfulness
Spend 5–10 minutes journaling, meditating, or simply breathing deeply. Set an intention for your day. I also like to include some scripture or spiritual reading.
6:00AM- 7:00 AM – Gentle Movement
A walk, yoga, or stretching can wake up the body and mind without overwhelming your nervous system. I like to go swimming in the morning or walk my dog, or do some strength training or dancing to the Nintendo Switch.
7:30 AM – Nourishing Breakfast
Opt for a high-protein, anti-inflammatory breakfast (think: smoothie with greens and collagen, or eggs with avocado and sweet potato).
8:00 AM – Plan & Prioritize
Review your to-do list and focus on your top 3 priorities for the day. I start working at 8 am so I usually have to do this a few minutes before 8 am.
Midday: Stay Grounded and Energized
12:00 PM – Mindful Lunch Break
Step away from your screen, sit down, and eat slowly. Choose whole foods that balance blood sugar—like leafy greens, salmon, or quinoa bowls. Even if you can’t take an entire hour for lunch, plan ahead and make sure you eat a healthy lunch and avoid screens for at least 15 minutes.
1:00 PM – Power Hour or Reset
Tackle a focused task or take a short walk to refresh your mind. Avoid multitasking for maximum impact. As much as possible, you may not be able to do this if you are working but try to take at least a few minutes of a break.
2:30 PM – Mid-Afternoon Reboot
Instead of caffeine, try herbal tea or a protein snack. Breathe deeply, stretch, or do a 5-minute gratitude journaling exercise.
Evening: Unwind and Replenish
Sample evening routine. I try to eat dinner earlier when possible and be through eating by 6 pm. I also sit in my infrared sauna between 9 and 9:30 pm on a regular basis.
6:00 PM – Light Dinner
Eat a smaller, nutrient-rich meal—such as roasted vegetables and grilled fish. This supports digestion and better sleep.
7:00 PM – Screen-Free Wind Down
Read, stretch, or enjoy a hobby. Avoid screens an hour before bed to promote melatonin production.
8:00 PM – Evening Reflection
Write down 1–2 wins for the day and a few things you’re grateful for. This boosts mood and reinforces positive habits.
9:30 PM – Sleep Routine
Dim the lights, use essential oils like lavender, and go to bed at a consistent time to support circadian rhythm and healing.
Final Tips for Creating Your Own Routine
- Start small: Pick 1–2 changes to focus on each week.
- Listen to your body: Adjust based on your energy levels and needs.
- Be flexible: Life happens—routines should support, not stress you.
- Use reminders: Apps, sticky notes, or alarms can help you stay consistent.
Ready to Design Your Healing Routine?
A daily routine isn’t about perfection—it’s about alignment. When you create space in your day for what matters most, you gain clarity, calm, and confidence. Whether you’re managing your energy, building a business, or simply trying to feel better day by day, a consistent schedule is your foundation. Make sure to grab your free download below and if you want personalized help, schedule a free call and let’s chat about how I can help you.
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