20 Practical Daily Routines for a Healthy Life
A healthy life is not a quick fix. It doesn't happen overnight. It takes time, dedication, and a lot of action.
Working out once a week doesn't make you healthy.
Eating nutritious food once a month doesn't make you healthy.
Having 8 hours of sleep now and then doesn't make you healthy.
It's the small, conscious, daily actions toward a better you that make you healthy.
If you want to live a healthy life, you have to build a daily routine.
Going to bed at the same time
5-minute meditation
Going for a walk
A bowl of fruits
Journaling
What would you add?
Here are 20 daily routine ideas for a healthy life.
20 Practical Daily Routine Ideas for a Healthy Life
#1 Movement
Being able to move your body is a privilege and a blessing.
Start appreciating it by incorporating more movement in your day.
Moving your body daily doesn't mean you need to become a gym rat.
Incorporate more movement in your day-to-day life:
Take the stairs
Park your car away from the entrance
Go out for your lunch break
Walk the dog for an extra 10 minutes
Go for a walk
Even if you think you hate exercising, I am sure there's an activity you'll enjoy.
Don't be afraid to try different stuff until you find the one you love.
Whenever you make exercising enjoyable, it'll easily become a part of your daily healthy routine.
#2 Good Nutrition
The four pillars of healthy life are nutrition, movement, sleep, and stress management.
"You are what you eat."
Your food choices can change your life either in a good or bad direction. It's your choice/ You pick/ choose.
Good nutrition gives you:
More energy
Better body composition
Healthier skin and hair
Healthier blood pressure and cholesterol
Better sleep quality
Better ability to manage stress
Regular bowel movements
For many people, nutrition is the hardest part of a healthy routine because it takes a lot of self-control, time, and awareness.
By building knowledge about different foods and getting to know your body, you'll be able to make better nutrition choices way easier.
Accept that it takes more time and some trial and error. And if you need any help, I am always here to guide you through it.
The easiest way to start making better nutrition choices is by eating more:
High-fiber carbs
Healthy fats
Fruits and vegetables
Building a daily routine for good nutrition can improve every aspect of your life.
Invest some time and energy in making better nutrition choices. You'll see how something so simple plays a huge role in your life.
#3 Eat Slowly
The easiest way to overeat is to finish everything on your plate for 5 minutes.
You don't feel the actual flavor of food
You don't savor every bite
You don't feel when you're full
Eating slowly, lets you make better food choices and stops you from overeating.
Eating slowly should become your best friend if you want to lose weight,
Knowing how full you are and when it is a good time to stop prevents you from feeling sluggish and improves your energy levels.
#4 Drink More Water
Proper hydration improves skin, nails, hair, energy, and general immunity.
The best way to stay hydrated throughout the day is to get a water bottle. Keep it around you everywhere you go. Set up a goal and do your best to stick to it.
Fun fact: Drinking more water reduced my period pain.
Note: There's such a thing as drinking too much water too. If you're sweating and working out a lot, make sure to get the lost electrolytes and not only drink plain water.
#5 Sleep 8 Hours
Sleep is the most neglected health pillar.
You may think you don't have 8 hours of your day to dedicate to sleep.
You have so much work, family, and friends to spend time with, have some time for yourself, etc.
However, sleeping 8 hours per day can help you:
Execute your working tasks better and faster
Show up as the best version of yourself for your family and friends
Engage in higher-quality self-care activities
Sleeping is the most neglected healthy routine. However, good sleep improves the quality of your life 10x.
When you're trying to make a schedule for your day, start from your sleeping routine - what time are you going to sleep and waking up?
Schedule at least 8 hours of sleep and add all other tasks to your calendar.
#6 Manage Stress
Stress is a disease of modern society.
You are stressed because:
You have too much stuff to do
You have too little time to do them
You have too many people asking for your attention and energy
21st-century daily life is stressful. Take conscious daily actions to manage stress in your life.
Pick one or a few activities that help you reduce stress.
Make it a must to have one of those activities as a daily routine scheduled in your calendar.
#7 Protect Your Time and Priorities
Everyone and their dog want something from you:
Your boss wants you to work more
Your partner wants you to spend more time together
Your pet wants more attention
Your parents want you to call more often
Your friends want you to go out every night
In a world where everyone fights for your time, attention, and energy, learn to set your priorities straight and live by them.
In some cases, it may mean staying at home, spending some time by yourself, or not answering every call.
Learn to say no to protect your priorities, time, and energy.
It may seem that saying no is selfish, but it's a healthy daily routine that lets you give your best to the world.
#8 Wake up at the Same Time daily
Going to bed and waking up at the same time daily (yes, even on weekends) is a crucial part of a healthy sleeping routine.
Your body has its clock. It learns how your day goes to regulate your energy levels properly.
Going to bed at 10 pm on weekdays just to party until 3 am every Saturday, leaves you feeling tired even after 8 hours of sleep.
I don't say don't party at all. Do it, just not every week.
#9 Read
It doesn't matter whether you like fiction or non-fiction, book copies or audiobooks, make reading and learning a part of your day.
Your brain absorbs what you give to it. If you're constantly around new facts and knowledge, fresh and thoughtful ideas will come to mind.
Reading is one of the most beneficial daily routines for a healthy mind.
Reading fiction before bed improves your sleep quality. It helps your mind unwind.
#10 Create a Morning Routine You Enjoy
You've seen various ideas on IG and TikTok about morning routines - from drinking the vital lemon water to a 4-hour long morning routine.
You don't need to wake up at 4 am or spend hours on your morning.
Your morning routine may consist of drinking coffee alone, journaling for 5 minutes, saying gratitude affirmations, or walking your dog.
It should be something that feels your cup, is doable, and doesn't take you hours to do.
Think simple when creating your morning routine.
It should benefit your life and help you start your day on a positive note rather than being a burden.
#11 Engage in a Hobby
A hobby is something you do for fun that helps you destress and recharge.
Engaging daily in a hobby clears your mind. It helps you escape from your daily tasks and generate fresher ideas.
#12 Have Time for Yourself
Sometimes all you need is to be by yourself. It will give you time to stop, recharge, reflect, and reevaluate your priorities.
Today's life tends to get busier and busier.
Having time for yourself makes you slow down and enjoy the present moment.
Here are some ideas on how to spend your alone time:
Go on a solo date
Practice a hobby
Journal
Breathe
Meditate
Put your phone on DND and forget about the world for a while.
It can be only 30 minutes per week, but take that time to reflect and appreciate everything you have.
#13 Journal
Journaling is the most popular stress-relieving practice.
Journaling helps you:
Stay grounded
Be present
Unwind
Reflect on your current struggles
Brain dump
Set your goals and standards
Don't expect to feel very inspired after journaling once. Honestly, the first time feels pretty odd.
Like everything else, it will take some time, until you make journaling a part of your healthy daily routine. But it's so worth it.
#14 Go on a Walk
We are going back to the first pillar of healthy life we already discussed - movement.
Besides helping you move your body more, walking has the power to:
Help you unwind
Gives you extra time for yourself
Lets you spend more time in nature
Makes you more observant
Whenever you're feeling anxious, sluggish, or think you need to recharge, go on a walk.
#15 Turn off the TV
The average American watches around 3 hours of TV per day.
Imagine yourself in your dying bed. You're reflecting on your whole life and how you spent your days.
Every day of your life you spend 3 hours watching TV.
Three hours that you could have snuggled your pet.
Three hours that you could have spent with your family.
Three hours that you could have worked on your business.
Turn off the TV and turn on your life.
#16 Self-Care
Engage in some self-care practices that make your body and soul sing a song.
Showing self-love is the ultimate gift you can give to yourself and your loved ones.
Daily self-care is vital for a healthy body and mind.
Self-care doesn't have to take hours every day.
It can be doing a face mask once a week, going to a massage now and then, taking some space and time for yourself, or journaling.
Don't hesitate to try different self-care practices, but always make sure to include some in your daily routine.
#17 Reduce Technology Usage
Technology is everywhere around us and its main purpose is to make your life easier.
And it does the job every day.
However, sometimes it takes you away from the present moment.
Setting a clear line when it's time to exit social media apps, turn off the TV, and close your laptop improves your focus, energy management, and mood.
#18 Focus on Positivity
Living in this modern busy world often leaves you feeling anxious and insecure.
In those moments, focus on what you have, not what you're missing.
Make a list in your mind or on a piece of paper of everything you have - from the smallest detail to your biggest achievements.
This practice will help you focus on a glass half full rather than half empty.
#19 Socialize
As much time as you spend by yourself, there'll come a moment when you'll want some company.
Humans are social animals and need companionship.
Don't forget to socialize and spend time with people who recharge you and help you become a better version of yourself.
Be aware of the energy vampires and try to stay away from them.
Spending time with your loved ones helps you appreciate them and be grateful that they're part of your life.
#20 Celebrate the Wins of the Day
It's easy to focus only on all the unchecked boxes on your task list.
But at the end of the day take some time to notice and celebrate everything you did today.
Every day is different - there's always a new peak to conquer.
Chase the destination while appreciating the journey.
This is the key to a fulfilling, healthy, and happy life.
How a Healthy Routine Will Improve Your Life
A healthy routine helps you:
Stay grounded
Focus on yourself
Be present
Become the best version of yourself
Show self-love
Improve your energy levels
Improve your mood
Become more focused
Do more in less time
Be more positive
Appreciate life and everything you have
How to Start Incorporating Daily Healthy Routines into Your Life
It's easy to start dreaming about how all those activities will improve your life.
At the same time, how are you going to fit in 20 new stuff in your already busy schedule?
That's why it's always a good idea to start with a plan.
1. Pick which activities you want to incorporate.
Make a list of all the top activities that sound beneficial and enjoyable to you.
2. Start with one.
Pick only one of those activities. You want to start small, but be consistent with your routines.
3. Plan.
Schedule the activity in your calendar even if it takes 5 minutes. If you want to build a new routine, take it seriously.
4. Execute.
It's time for action. Practice your new daily activity. Don't forget to enjoy it. After all, it improves the quality of your life.
5. Evaluate.
At the end of each week, reflect on how often you followed that new routine.
Evaluate what went wrong and how to prepare and improve for similar situations. Remember, practice makes it perfect.
6. Once you make it a habit, add a second one.
After you make your activity effortlessly and consistently, you can add another one.
7. Repeat.
Healthy life usually equals happy life.
Final Thoughts
A healthy life consists of multiple daily routines. To build those routines you need time, patience, and dedication.
Your life won't change overnight, but in the long run, you'll experience so many benefits.
Imagine blocking anxious thoughts effortlessly by focusing on what you currently have, or savoring every bite of your food, without rushing to empty your plate in 5 minutes or less.
It's the small daily improvements you make that affect the overall quality of your life.
Take a step toward building a daily routine for a healthy life.
If you feel lost in the nutrition world and need guidance to live your healthiest and happiest life, check out my 1:1 coaching. I can’t wait to help you build a healthy lifestyle you can stick to daily.
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I hope this article motivated you to keep on going with your wellness journey with more confidence.
Until next time.
- Mariya
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