7 Helpful Daily Routine Tips for a Calmer Mind

We all know that stress is an inevitable part of life, but it can become overwhelming if not managed properly. The good news is that we have the power to do something about it. One effective method is incorporating daily routines to reduce stress.

To reduce stress, develop consistent positive habits like exercising in the morning, sticking to regular sleep schedules, and adopting a healthy eating routine. By establishing a structured and calm schedule, you can regain a sense of control and effectively decrease daily stress.

If managing daily stress feels challenging, you’ve come to the right place. In this article, we’ll explore the factors that cause stress and how to reduce their impact through daily routines. Not only will incorporating these routines make you calmer, but they will also boost your well-being and quality of life.

Let’s get started!

Stress-Reduction With Daily Routines

Various factors that contribute to stress in our daily lives. According to the Stress in America survey, stressors for adults aged 35-44 in 2023 included money, the economy, family responsibilities, personal safety, and discrimination. Money, in particular, was a significant cause of stress for adults over 18.

While it’s not always possible to eliminate these stressors, establishing productive and healthy daily routines can help reduce their impact and improve our ability to cope effectively.

To achieve optimal results, it’s beneficial to have multiple daily routines, each serving a different purpose. Although these routines collectively shape our daily lives, they are usually practiced at different times throughout the day. Together, they will benefit your daily life.

Read more: Daily Routines: 11 Benefits You Need to Know»

To assist you in getting started, here are seven customizable daily routines that cater to your personal needs and preferences. Each routine is designed with a specific purpose in mind, and when combined, they work harmoniously to pave the way for a more stress-free life.

1. Start Your Day With a Good Morning Routine

A well-crafted morning routine can work wonders for our mood, helping us start the day on a positive note. By incorporating activities that reduce stress and promote well-being, we set ourselves up for success.

Consider the following tips:

• Wake up on time to avoid rushing
• Take care of morning essentials like showering, getting dressed, skincare, and brushing teeth
• Fuel your body with a healthy breakfast
• Stay hydrated by drinking water throughout the morning
• Pack a nutritious lunch to resist the temptation of unhealthy options
• Empty the dishwasher and take out the trash before leaving for work

The structure of your morning routine depends on the time available. If mornings are tight, prioritize waking up on time and diving right into your routine.

Sometimes, getting out of bed can be a challenge due to sleep inertia, that groggy and incoherent feeling upon waking up. To combat this, aim to shake off sleep inertia promptly and start your routine without delay. By doing so, you’ll avoid oversleeping and the stress of rushing to prepare for the day.

Here are some helpful tips:

• Estimate the time needed for your morning routine
• Allow extra time for unexpected events
• Maintain a consistent wake-up time, even on weekends
• Resist the urge to hit the snooze button
• If possible, tackle daily chores in the morning, especially ones that tend to get neglected after work

2. Incorporate a Regular Exercise Routine

Exercise is vital for both our physical and mental well-being, allowing us to better cope with stress. Morning exercise, in particular, offers numerous benefits, including increased muscle strength, enhanced anaerobic power, improved endurance, and better blood sugar and hormone levels.

It’s important to acknowledge that starting a new exercise routine may cause initial discomfort as your body adapts to the change. However, this is a normal part of progress, and accepting some temporary unpleasantness is essential for long-term health improvements.

Just like anything worthwhile in life, achieving fitness, health, and strength comes at a cost. Regular exercise is necessary to reap these benefits, even if it requires some effort. The key is to ensure that the benefits of being physically active outweigh the costs.

The motivation to continue exercising stems from recognizing the positive impact it has on your well-being.

If you dislike traditional gym workouts, remember that exercise can take many forms. Dancing, swimming, hiking, and playing sports are all great ways to keep your body active. Find an activity that you truly enjoy and can easily incorporate into your weekly routine. When you genuinely love what you’re doing, it becomes easier to make it a permanent habit.

Here are some tips for maintaining a physically active routine:

• Identify the time of day when you have the most energy and are most likely to exercise
• Choose an activity that brings you joy and that you can sustain over time
• Engage in active chores like cleaning, washing your car, or shoveling snow
• Take a 20-minute walk every day to get moving and enjoy some fresh air
• Avoid prolonged periods of sitting still

3. Have a Healthy Eating Routine

Our diet plays a vital role in our overall well-being, including our stress levels. Consuming a diet high in processed foods can disrupt our blood sugar levels and increase stress.

While we all recognize the importance of eating  healthy, what exactly constitutes a healthy diet?

In simple terms, a healthy diet is a nutritious one. Food serves not only to satisfy our hunger but also to support optimal bodily function. Therefore, consistently consuming nutrient-deficient unhealthy foods undermines our ability to maintain a healthy body.

A healthy diet includes:

• A balanced mix of healthy carbohydrates, proteins, and fats
• Adequate intake of vitamins and nutrients
• Fiber-rich foods
• Lots of fruits and vegetables
• Antioxidant-rich foods like berries and spices
• Nuts and seeds
• Fish, white meat, and eggs
• Dairy products, such as yogurt
• Fermented foods
• Sufficient water intake

Remember, it’s not just what you eat but also when you eat that matters. Fuel your body with nutritious meals and snacks every 3-4 hours. Avoid skipping meals or relying on unhealthy comfort foods when feeling stressed.

Late-night eating or delaying meals may contribute to weight gain, disruptions in energy utilization, and disturbances in the natural rhythms of appetite, stress, and sleep hormones. Establishing a healthy eating routine is key.

Tips for maintaining a healthy eating routine:

• Plan your meals
• Bring your own lunch to work
• Cook your own meals
• Make water your go-to beverage
• Eat all your meals and maintain a consistent food schedule
• Never skip breakfast

4. Establish a Productive Work Routine

Work can often be a major source of stress in our daily lives. Not only does it impact our overall well-being, but the stress it brings can also affect other areas of our lives. It’s not uncommon for many of us to continue thinking about work even after the day is over, which unfortunately can disrupt the quality of our sleep.

One effective solution to use our time more wisely and boost productivity is time management. This involves structuring, protecting, and adapting our time.

Structuring our time can be achieved through a daily routine while protecting our time means saying no to things that interfere with our scheduled tasks or deadlines. Adapting our time involves adjusting our schedule to changes in our environment, like catching up on emails if a client is running late for a meeting.

Although time management is typically associated with work, a study found that it has a 72% stronger impact on life satisfaction compared to job satisfaction. While it may have a weaker impact on reducing stress, it is still associated with lower overall stress levels.

Personally, I get very stressed when life events hinder my productivity and prevent me from completing tasks on my to-do list, or when I have too much on my plate. That’s when prioritizing tasks based on their importance and urgency becomes crucial. Not only does this help reduce stress, but it also allows me to accomplish more.

If you find yourself constantly overwhelmed by a stressful daily schedule, check out this article on how to cope.

Tips for creating an effective work routine:

1. Plan your workday in advance
2. Write down your to-do list on paper or digitally to ensure you don’t forget anything
3. Consider using time blocking, where you allocate specific times of your day to specific tasks
4. Take regular breaks to prevent fatigue or burnout
5. If you work for yourself, set a specific time as the end of your workday and avoid working past that time
6. If possible, try not to disrupt a productive workflow as that’s when you can accomplish tasks most efficiently

5. Lower Stress With a “Wellness Pause” Routine

Modern-day life can be incredibly stressful, with long working hours, heavy workloads, and endless daily chores. As a result, many of us struggle to get enough rest. However, finding balance requires us to prioritize rest after being active.

After all, it takes energy and effort to work and be productive, so we need time to relax and recharge. Failing to do so puts us at risk of burnout and potential health issues, which only adds to our stress, especially if the health problem is serious.

Taking breaks throughout the day is essential, especially when feeling overwhelmed or stressed. Even short micro-breaks that last less than 10 minutes can have a positive impact on our well-being according to one, preserving high levels of energy and reducing fatigue, according to a study.

In fact, organizations and educational institutions should consider incorporating regular micro-breaks to enhance both well-being and productivity. Another study found that short breaks, such as a few days away from home, can be more rejuvenating than longer vacations. This may be because we find it easier to rest for shorter periods without feeling guilty or unproductive.

Here are some tips for incorporating wellness pauses into your daily life:

• Listen to your body and take breaks when you need them
• Find a quiet place where you can be alone for a few minutes, if possible
• Get outside to enjoy some fresh air whenever you can
• Consider taking short mini-breaks throughout the year to fully relax
• Avoid crowded or noisy places when taking your break

6. Prioritize a Self-Care Routine to Reduce Stress

Self-care is vital for managing stress. While it’s often dismissed as frivolous or a waste of time, it’s essential for our overall health and quality of life. Even small acts of self-care can have a significant impact on our daily lives.

A recent  study aimed to create and test a tool called the Self-Care Inventory (SCI) to measure self-care in the general adult population. The study found that individuals who had confidence in achieving their life goals and maintained a positive outlook engaged more in health-promoting behaviors.

Learn more: How to Create Effective Daily Routines in Your Life»

Interestingly, the study also revealed that individuals who perceived higher levels of stress engaged in more self-care practices. This finding makes sense since nobody wants to feel bad or stressed, and when stress becomes overwhelming, people are more willing to take action to feel better.

Whether you’re currently experiencing stress or not, it’s important to incorporate activities that bring you joy into your daily routine. This could include activities like reading, listening to music, or taking a relaxing bath. Prioritizing self-care and making time for yourself is crucial.

Tips to consider when creating a self-care routine:

• Be realistic with your time when creating a self-care routine
• Avoid overwhelming yourself with too many self-care practices
• Focus on activities or hobbies that bring you joy and help you relax
• Allocate time for journaling, yoga, or meditation if you’re constantly stressed
• Establish a good skincare routine
• Make time for daily relaxation, especially after a difficult workday

If you’re looking for inspiration to get started with self-care practices, check out this article on my website for tips and suggestions. Remember, the self-care practices you choose should be tailored to your needs and provide personal benefits.

7. Create a Relaxing Evening Routine

Many people today suffer from sleep problems, which can have a significant impact on their well-being. Poor sleep not only increases stress levels but also affects our mood, productivity, and overall health.

Research has shown that going to bed too late or getting less than 6 hours of sleep per night is associated with obesity and abdominal obesity. When we lack sleep, we tend to crave unhealthy foods for an energy boost. Moreover, sleep loss disrupts the release of cortisol, a stress hormone.

To prioritize your health, it’s crucial to get a good night’s sleep. Aim for 7-9 hours of quality sleep each night to recharge and rejuvenate your mind and body. Studies have linked higher sleep quality with greater life satisfaction, well-being, and overall health. Getting proper rest can make you happier and less stressed about work.

Here are some tips to incorporate into your evening routine:

1. Maintain a consistent bedtime every night
2. Dim the lights in your home 1-2 hours before bedtime to support melatonin production
3. Avoid caffeine, alcohol, and eating close to bedtime
4. Disconnect from electronic devices at least an hour before bed and keep them out of your bedroom
5. Ensure your bedroom is well-ventilated and dark to promote easy sleep
6. If you feel anxious before bedtime, consider writing down your thoughts in a journal to clear your mind

Final Thoughts

Incorporating daily routines into your life can be a powerful way to reduce stress. By creating structure and prioritizing self-care, we can reduce feelings of overwhelm and gain a sense of control.

Learn more: 9 Stress-Reducing Practices You Need in Your Daily Routine»

To make this process easier, start small, plan ahead, and be flexible in your approach. Over time, you’ll discover routines that work for you and contribute to a healthier, more balanced life. Don’t wait any longer – start implementing these tips into your daily routine today!