A little structure can go a long way in helping you reach your goals. So when you’re trying to adopt a healthier lifestyle, creating a wellness routine can make it easier to stay on track.
A wellness routine is a daily schedule that integrates all of your healthy habits — like your meal plan, your workout routine, your self-care activities and a solid night’s sleep. The perfect wellness routine will support you on the tough days and give you extra motivation on the best days.
Not sure where to start? Mix and match ideas from the list below to create a customized wellness routine that fits your goals and your schedule. You can always adjust until you figure out exactly what works best for you!
Morning wellness routine ideas
These healthy habits can help you start your day off right.
Before getting out of bed, try this good morning stretch: Place your hands above your head, stretch your legs as straight as possible, and stretch your rib cage with a deep breath. Relax as you exhale. Give your wrists and ankles a roll, and then get out of bed.
Want to make sure you’re drinking enough water every day? Drink a glass of water as soon as you get out of bed. This simple practice can make your hydration goals easier.
Even just a few minutes of meditation each day can benefit your overall health, so it definitely deserves a place in your wellness routine. Try a guided meditation app — like our new Sound Meditation Series — to help you calm your mind and body and feel more balanced.
Get a workout.
A morning workout can not only set a healthy tone for the rest of the day, but it can also improve focus and decision-making skills, which can boost your productivity. You’re more likely to stick with exercise you enjoy, so schedule a workout that you actually look forward to. It can be:
Not a morning person? No worries – this is it yours Fitness routine, so schedule your workout whenever you can make it happen.
When you head to the fridge in the morning, it can be tempting to grab whatever you can find in your stomach. Instead, choose a healthy breakfast with a balance of protein, healthy fats and complex carbohydrates to keep you energized until lunchtime.
Afternoon wellness routine ideas
Fight the midday slump with these tips to nourish your mind and body throughout the day.
Your workout shouldn’t be the only activity you get during the day. Schedule short movement breaks throughout the day: walk a few laps around the house, do a few squats at your desk, replace your desk chair with a stability ball, or stream a 15-minute live fitness class.
Supplement your nutrition.
If supplements fit into your nutrition plan, be sure to add them to your wellness routine. Whether it’s a Shakeology shake, a Beachbody Performance Energies pre-workout, or Beachbody Performance Recover post-workout protein, the right supplements can help you reach your goals more efficiently.
Don’t skip lunch.
When your day gets busy, it can be tempting to work through lunch. But skipping a meal means you’re more likely to raid the pantry for snacks later. Your body will be happier if you stop and eat a well-rounded meal, so try these healthy meal prep lunch ideas and stave off the midday munchies.
Sure, you can work 10 hours straight and only get up to use the bathroom or refill your coffee mug. But is it really healthy for your mind and your body? When creating your personalized wellness routine, build in short breaks throughout the day to boost productivity and creativity. Have a specific plan for how you spend your downtime — One study found that engaging in physical activity or relaxation exercises during your breaks seems to offer a more effective energy boost than an unstructured break (or no break at all). And another study found that walking, in particular, has a positive effect on creative thinking.
When the 3 pm slump hits, it can be tempting to go straight to carbs or sugar. Make sure your wellness routine includes a plan for a mid-afternoon energy boost. This may include:
If you have a favorite scent, add it throughout the day. Light a candle in the afternoon when you need a boost. Before getting into bed, sprinkle some lavender oil on your sheets. Drink coffee to wake up in the morning. Scent gives you an excuse to take a moment for yourself and be mindful, so stop and smell the rose (or pumpkin spice, or lemon verbena).
Develop an anxiety-reduction strategy.
If you’re feeling anxious during the day (thanks, endless Zoom meetings!), here are some strategies to help you reduce feelings of stress and anxiety. Add some of these techniques to your wellness routine when you need to reduce stress:
Concept of wellness routine at the end of the day
Your evening routine should include self-care techniques to help you wind down after a long day.
When creating your personalized wellness routine, consider adding some gentle or restorative movement at the end of the day — such as foam rolling, stretching or restorative yoga.
Blue light emitted by phones, computers and TV screens can disrupt your body’s normal sleep-wake cycle. Your wind-down routine is all about preparing your mind and body for sleep, so schedule a time in your wellness routine to turn off your devices for the night.
A gratitude practice is a great way to celebrate your accomplishments from the day and focus your mind on happiness. For example, you can make a habit of writing down three things you are grateful for in a gratitude journal before you fall asleep.
Get a solid night’s sleep.
Sleep is one of the pillars of good health. And when you don’t get enough zzz’s, it’ll be harder to meet the rest of your wellness goals — so make it a priority in your wellness routine. (Try these bedroom changes to get a better night’s sleep.)