You wake up, glance at your phone, and immediately you’re off to the races—emails, meetings, family, and the never-ending to-do list. It can feel like you’re running a marathon, yet barely moving at all. Sound familiar? Many professionals like us find it challenging to manage the demands of a fast-paced career while maintaining some semblance of personal well-being.
It’s easy to get caught in the hustle, overcommit and run out of time in the day to prioritise yourself. And I’m here to tell you that it’s also easy to build a simple set of routines that can help you find balance even in your hectic everyday life. Not only do routines help ground you, but they can also become powerful tools for boosting self-confidence, improving your emotional state, and helping you reconnect with your core values.
Why are routines so powerful? For one, they help us create structure in our lives—something we all need, especially when life feels chaotic. Routines provide comfort and predictability, which helps reduce anxiety. They also save us mental energy by automating certain parts of our day, allowing us to focus our brain power on the things that matter most.
Here are my 3 strategies for creating nourishing routines.
🌄 Mornings are a powerful time to set the stage for the day ahead. Instead of jumping straight into work or scrolling through social media, take a few moments just for you. This doesn’t have to be a grand, elaborate practice. Even ten minutes of quiet reflection, stretching, or meditation can be transformative.
A study published in the journal Emotion found that engaging in just five minutes of mindfulness in the morning can significantly improve mood and focus for the rest of the day. By starting the day with intention, you’re giving yourself a moment of calm before the demands of the world come rushing in. Whether it’s enjoying a quiet cup of coffee, doing a short meditation, or journaling your thoughts, this is time that is completely yours.
⏰ As the day goes on, it’s easy to get caught up in tasks, meetings, and distractions. By midday, you might find yourself feeling frazzled, stressed, or completely drained. This is where a simple midday check-in can make all the difference.
Take a moment to pause and reflect on how you’re feeling. Ask yourself: Am I feeling stressed, energized, or somewhere in between? What do I need right now to realign with my intentions? This could be a quick breathing exercise, a short walk, or even just stepping away from your desk to stretch. You could set an alarm on your phone or calendar for a regular midday check-in.
🌙 How we end our day is just as important as how we start it. An evening routine can help you transition from the busyness of the day to a state of rest and relaxation, setting you up for a good night’s sleep and a fresh start the next morning.
Your evening routine doesn’t need to be elaborate, it might be a skincare routine, reading for 20 minutes before bed, or writing down something you’re grateful for. The key is to choose something that helps you unwind and signals to your body that it’s time to rest. Avoid screens at least 30 minutes before bed. Research shows that the blue light emitted by phones, laptops, and TVs can interfere with your ability to fall asleep. Instead, opt for a calming ritual like reading, meditation, or listening to soothing music.
One of the most important aspects of creating routines is consistency. Small, intentional actions taken daily add up to big changes over time. There will be days when life gets in the way, and that’s okay. The key is to show up for yourself regularly, even in small ways.
Reflection Prompt: What does your current routine look like? Is it serving your well-being, or is it just getting you through the day? How can you introduce small rituals that nourish your mind and body?
I’d love to hear your thoughts! How do you incorporate routines into your life? What new practices are you excited to try? Drop a comment below and share your experience!