Create a healthier day by optimizing your morning routine and nighttime rituals. Get sunlight, exercise, and fuel up with protein and fiber in the morning. Aim for a high-fiber, high-protein breakfast to feel fuller and snack less later.
Start your day with physical activity, like a 7-minute workout or outdoor exercise. If you can’t get outside, use a light box to boost sun-like exposure. Eat a healthy breakfast to support alertness and productivity.
After morning exercise, tackle important tasks that require focus from 9 a.m.-noon. Take breaks every hour to stretch and refresh your mind.
Post-lunch, take a walk to counter post-lunch inertia. Tackle simple tasks and avoid caffeine for a boost of energy.
In the evening, eat early, wind down with a joy snack or activity, and start winding down before bed. Avoid screens and dim household lights to help melatonin production.
Establish a consistent nighttime ritual, like journaling or reading, to quiet your mind before sleep. Remember, new habits take time – plan for 66 days of practice to make it stick.
By implementing these simple steps, you’ll be on your way to a healthier day that boosts your health and productivity.
Source: https://www.washingtonpost.com/wellness/2025/12/01/scientific-daily-routine