Routine Revolution: Elevate Your Mornings and Evenings

Your mornings are hectic and rushed, with breakfast half eaten and you’re doing your makeup in the car on the way to work. You’re at your desk in the middle of the afternoon, staring at your computer screen, unable to focus on your work. You’re up late, unable to sleep, so you begin doom scrolling on your phone. 

Somehow, there are not enough hours in the day to get everything you need to get done and yet you’re spending hours on your phone, watching TV, or on your computer, not accomplishing much of anything. You’re overwhelmed by the amount of stuff you need to get done, you try to tackle everything on your to-do list, and somehow nothing seems to get done and the needle doesn’t move.

If this sounds like you, the first thing that you need to ask yourself is: Do I have an established, effective morning and nighttime routine?

Your rushed mornings, afternoon crashes, and evening sleeplessness can easily be attributed to the lack of structure and routine in your day. When you’re flying by the seat of your pants, it’s easy to forget important details, events, and reminders that you need to have an effective and productive day. It can also increase your stress levels and anxiety, as you’re running around trying to figure out what you need to do next or where you need to be, all while juggling work, childcare, dinner ideas, personal items, doctors appointments, and more.

Living in this increased state of anxiety, stress, and worry can have enormously devastating effects on your body. Your blood pressure builds and builds and you’re not allowing yourself to rest and recover, and when you actually are able to sit down and rest, your body is still so high on adrenaline and your blood pressure is still elevated so, technically, you aren’t resting. Not to mention your mind is always racing, thinking, have I done this, did I reach out to that person, did I remember to do this, have I turned off that, the list goes on and on and on.

All this stress and worry and anxiety increase the inflammation in your nervous system. Your system stays in its “fight or flight” mode, where your cortisol and adrenaline levels increase and stay elevated, which is not good for your long term health. You’ll find that you’re sleeping less, you’re tired, you're frustrated, and you just don’t feel well.

Having a routine for your mornings and evenings will not only bring much needed structure for your day, but will also help reduce your anxiety and agitation about each day. Studies everywhere show that having an easy, methodical routine can help reduce your stress levels, which, in turn, brings down inflammation throughout the nervous system.  Instead of constantly being in “fight or flight” mode, your body can actually rest when it needs to and be refreshed and alert for each day.

Routines make each day or each period of the day more predictable and controllable, which, in turn, eases our minds and gives us a sense that we can accomplish what we need to do in an orderly manner that won’t stress us out and won’t cause us to panic. We are able to take control over the day instead of letting the day control you. 

This is a good template for a morning routine that you can take and modify to fit your lifestyle and needs. I am a firm believer in everyone getting on a good morning routine so that they can reduce stress and anxiety, lower inflammation in the body, and just take control of your life back!

5:30 A.M. - Wake up. DO NOT look at your phone, just try and wake up as naturally as you can. You can open up the shades to allow the natural light to help you wake up.

5:35 A.M. - Hydrate with hot lemon water.

5:40 A.M. - Take a 20 minute walk or do a 20 minute stretch/yoga session

6:00 A.M - Take 10 minutes to do deep breathing, praying, or meditating

6:10 A.M - Have a nutrient dense breakfast, such as a smoothie bowl or overnight oats

6:25 A.M. - Journal and/or write out your to do list for the day

6:45 A.M - Shower and start getting ready for your day

7:30 A.M. - Have your coffee; ideally, you can do this while sitting outside in the sun to absorb the sun’s healing rays

7:45 A.M. - As you head to work, listen to a chapter of an audio book or listen to some positive affirmations or gratitudes instead of music

Obviously, this is just a template. You should adjust the timing as needed, as I’m sure there are many of you who have to, for example, drive their children to school or perhaps you’re on the night shift so your “mornings” may be in the afternoon. You should also add anything more meaningful, such as spiritual rituals or an embrace with your spouse, to the routine (yes - if you’ve been having trouble finding time, then absolutely add spending time, even five minutes, with your loved one to your routines!) The most important thing to remember during this routine is to limit your screen time. Don’t check your phone, don’t check your emails, don’t even check your messages until you’ve taken time for you. You’ll find that you’re so much more relaxed, alert, and ready to take on the day when you make this time for you.

Now, what about a night time routine? This is just as important and may possibly be even more important than your morning routine. Having a good nighttime routine is going to make your sleep deeper and allow your mind and body to rest and recuperate after a long and crazy day. And you may have already guessed it, but it’s going to involve a lot less of your devices and screens than you’re used to. 

8:45 P.M. - Start winding down by turning off your electronic devices, dimming the lights, and lighting a candle

8:50 P.M. - 10 minutes of gentle stretching

9:00 P.M. - 10-minute mindfulness meditation, prayer, or whatever is meaningful to you.

9:10 P.M. - Brew a cup of chamomile tea, and while you’re waiting for the hot water, write out your intentions/to do list for tomorrow

9:20 P.M. - Follow a skincare/nighttime hygiene routine; towards the end of this routine, get a heating pad ready

9:35 P.M. - Rest in your bed, place the heating pad on your back or neck, and read a chapter from a light novel or you can journal about your day - perhaps you can write down some things that you were grateful for during the day 

9:45-50 P.M. - Set the bedroom for sleep, then it’s lights out for a restful night

Again, this is just a template, so you should adjust the time you get started to fit your needs. Start by working backwards from when you want or need to be in bed, then you can figure out what time you need to start. You want as little interference from your screens and electronics as possible, as those tend to stimulate our brains and keep us awake, and right now, we want to wind down and prepare our minds for sleep. Remember to incorporate anything meaningful to you in this routine, such as prayer time, meditation, or perhaps a nice conversation with your loved one about the day. Avoid heavy meals or snacks at this time, as it will cause your digestive system to be active, interrupting your sleep cycle. You’ll find after a week or two of this new routine, you’re much more rested, you feel more alert during the day, and your stress levels and inflammation will have decreased dramatically.