top of page

Tips to Creating a Healthy Routine

Dr. Samantha Williams


With so much to juggle and balance, it’s easy to feel overwhelmed Here are some tips to creating a healthy routine.

Fall is a great time for renewal and fresh starts. A new school year has begun and many people are returning to office settings. With so much to juggle and balance, it’s easy to feel overwhelmed Here are some tips to creating a healthy routine.

1. Organization
A planner, agenda, to do list or using calendar apps are helpful tools to keep track of everything you have going on. Organize a weekly schedule as well as a monthly calendar in order to see what’s coming up in the next couple of days and weeks. Once you create a schedule, try and stick to it. Sticking to a schedule helps to ensure all of your tasks are completed and nothing falls through the cracks.

2. Plan
Plan your time wisely and prioritize what is most important. Look at the big picture and organize your tasks based on what’s most critical. Set dates for completion of projects and put time aside for work, errands, exercise, cooking and relaxation.

3. Start The Day With A Glass of Water
One of the best and easiest times to drink water is first thing in the morning. It is refreshing and excellent for our bodies. Invest in a good quality water bottle (ideally glass) and sip on it throughout the day to maintain appropriate hydration.
4. Focus on Nutrition & Cooking
Cook meals as much as possible. It is one of the simplest and healthy daily habits you can do and a form of self-care. Focus on eating balanced and nutritious meals and snacks. Choose foods high in fiber, lean proteins, healthy fats (like olive oil, avocado, nuts & seeds), fruits and vegetables. Do weekly meal planning and batch cooking so meal times are quick, efficient and healthy.

5. Make Time For Movement
Many of us spend the majority of our day sitting down – whether it is sitting down at work, driving to and from work or when relaxing. Therefore, creating ways to move is very important. Exercise has tremendous health benefits for both the body and the mind. There are so many different ways to create movement in our daily lives. Whether you love biking, dancing, going to the gym, gardening or even doing household chores, it is important that you find some form of movement and make time for it on a daily basis.

6. Spend Time Outside
Getting fresh air on a regular basis is one of the easiest ways to improve your overall health. Exposure to the sun enables the body to produce vitamin D and it helps to improve one’s mood. So, whether it’s spring, summer, winter or fall, ensure that you spend some time outside every single day. Being out in nature can be very grounding, calming and nurturing.

7. Prioritize Sleep
Create a comfortable sleep environment where noise, light and electronics are eliminated. Getting a consistent amount of sleep (8-10rs/night) is essential for energy, clear thinking and productivity for the day. Keeping a regular sleep schedule, even on weekends, maintains the timing of the body's internal clock and can help you fall asleep and wake up more easily.

8. Take Time For Yourself & Do Things You Enjoy
Your mental health matters, especially in these uncertain times. Find a healthy activity that relaxes you, and then set aside some time every day to do it as part of your daily routine. This could be journaling, reading a book, taking a bubble bath, getting a massage or catching up on your favorite TV show. Whatever you choose, take time to nurture yourself and partake in things you enjoy.

bottom of page