Build Routines That Actually Support You (Not Stress You Out)

Here’s the thing, routines aren’t about becoming some Insta-perfect human who wakes up at 5am, drinks chlorophyll, and smiles into the sunrise. They’re about building rhythms that genuinely support your mind, body, nervous system, and actual life, including your kid, your job, your hormones, and that one week every month when the universe feels personally offended.

When your habits line up with your needs and goals, everything flows better, more focus, more calm, more energy, and fewer “why am I like this?” mornings.

Let’s walk through how to build morning and evening routines that work for you, not against you, and how to prioritise your day without burning out.

A calm bedroom setting with morning light and organized bedside table

Design a Morning Routine That Gives You Energy (Not Anxiety)

Mornings set the tone. They can either ground you or throw you off before you’ve even found the kettle. Your morning routine doesn’t need to be a 27-step spiritual pilgrimage…it just needs to work for your nervous system and lifestyle.

Here’s how to build one that actually helps:

1. Wake up at a time that doesn’t destroy your soul

Consistency helps your body regulate, but pick a time that suits your reality. No martyrdom required.

2. Hydrate like you actually care about future you

A big glass of water first thing helps your brain wake up and your energy steady.

3. Move — gently or powerfully, whatever your body wants

This might be:

• Stretching

• Yoga

• A quick walk

• Breath-led movement

• A few energising mobility drills

• A mini strength or boxing circuit if you’re feeling spicy

Movement clears cortisol and helps your mindset snap into place.

4. Do something that regulates your nervous system

This is one of the MOST important parts. Your morning mood determines your day’s momentum. Try:

• A 5-minute guided meditation

• Breathwork (box breathing, 4-7-8, or my calm-reset breath)

• Grounding or earthing

• A short tapping sequence

• A quick belief-shifting prompt

• Reiki-inspired self-soothing hand placement

These tiny practices shift your emotional baseline dramatically.

5. Nourish your body properly

Protein, healthy fats, low-ish carbs if that suits you. Stability, not spikes.

6. Set your intentions and priorities

Choose what actually matters today, not the whole universe.

7. Limit the doom-scroll

Scrolling first thing is like inviting 500 people into your head before you’ve even said good morning to yourself. Give your brain a minute. It deserves that.

Example Morning Routine (Adaptable for Real Life)

6:30 – Wake up + hydrate

6:35 – 5–10 mins nervous system regulation (meditation, breathwork, or quick belief reframe)

6:45 – Gentle yoga or stretching (or a brisk walk if you need energy)

7:00 – Protein-rich breakfast

7:20 – Journaling, affirmations, or setting top 3 priorities

7:30 – Quick plan review for the day

This is balanced, grounding, and effective — without being ridiculous.

Create an Evening Routine That Helps You Actually Switch Off

If mornings set the tone, evenings set your recovery. And let’s be honest, most of us are terrible at winding down. We think we’re relaxing, but really we’re scrolling TikTok, streaming crime documentaries, or doom-planning tomorrow.

Your evening routine should tell your nervous system: "Hey friend, it’s safe to power down now."

1. Have a consistent “lights down” time

Your sleep improves massively when your body knows when to switch off.

2. Protect your brain from screens

Blue light signals your brain that it’s party time. Not helpful.

3. Create a wind-down ritual that feels like a hug

Some ideas:

• Gentle stretching

• A warm bath or shower

• Reiki self-treatment

• Journaling

• A guided relaxation

• Aromatherapy

• Reading

• A warm herbal tea

4. Reflect and release the day

This is a big one. Even 3 minutes of reflection:

• What went well?

• What drained me?

• What do I want to leave behind?

This supports emotional regulation and better sleep.

5. Prep your tomorrow-self for success

Lay out clothes, prep lunch, pack bags, or write a quick plan.

Morning-you will be eternally grateful.

6. Make your bedroom feel like a sanctuary

Cool, dark, quiet.A cluttered, overstimulating room = unsettled sleep.Your nervous system needs calm.

Example Evening Routine

9:30 – Screens off, lights dim

9:40 – Stretching or warm shower

9:55 – Light journaling or gratitude list

10:10 – Prepare clothes + plan the next day

10.20 - Meditation/Relaxation

10:30 – Lights out

Simple but powerful.

Bedside table with journal, glasses, and warm lamp light for evening routine

How to Prioritise Your Day Without Burning Out

Once your morning and evening routines are supporting you, your days get easier to manage. Prioritising isn’t about doing more, it’s about doing what actually moves the needle.

Choose your top 3 priorities

Not 10. Not 27. Three.

Use time blocks to stop running in circles

Divide your day into focused work slots, intentional breaks, and admin chunks.

Do your high-energy tasks when you’re at your best

For most people, this is the morning. For night owls, maybe early afternoon.

Break big tasks into tiny steps

Small steps = momentum.

Momentum = progress.

Progress = calm.

Reflect each evening and adjust

This keeps you flexible without losing direction.

Say no like a grown-up

Protect your energy.

If it drains you, derails you, or demands too much from you, it’s a no.

What’s Most Important in Any Routine?

Here’s the straight-talking truth:

1. Nervous system regulation comes first.

If your system is dysregulated, everything feels harder, thinking, decision-making, motivation, boundaries, productivity, sleep.

Breathwork, mindfulness, grounding, journaling, meditation… these are foundational.

2. Consistency over perfection.

Miss a day? Who cares. Life happens. Just get back to it without drama.

3. Joy and ease have to be included.

If your routine feels like punishment, you won’t do it. Add things that make you feel good.

4. Adapt it to your real life, not the fantasy version.

Kids, shifts, hormones, stress, seasons… routines need flexibility.

Tailoring Routines to YOUR Life

No two humans are the same. Your routines should honour:

• Your energy rhythm

• Your schedule

• Your family demands

• Your mental health

• Your personal goals

• Your season of life

  
  

If you’re not a morning person, don’t force a high-intensity workout at 6am.

If your evenings are chaotic, your wind-down might need to start earlier.

If your brain loves structure, lean into planning and prep.

If you thrive on freedom, build flexible anchors instead of rigid steps.

The goal is simple:

Feel calmer, clearer, more energised, and more you.

When your routines support your wellbeing, everything else becomes easier, your mindset, your relationships, your productivity, your sleep, and your ability to show up for your goals.

If the thought of doing this on your own is overwhelming try my Calm Confidence Mentorship.