Morning
- Wake up naturally (or set a consistent, reasonable alarm — no 5 a.m. torture).
- Hydrate & move lightly — whatever your body loves. I personally start with a little stretching while my oatmeal warms and my kettle brews.
- High-protein, balanced breakfast — you know I have breakfast ideas linked. Fuel your body so it can actually handle life.
Daytime
- Work in blocks with breaks: Every 60–90 min, stand, stretch, or walk. Your nervous system and posture will thank you. Buy a timer or productivity app if that helps.
- Balanced meals: Include protein, fiber, healthy fats, and try to get some veggies in- I know it’s hard. Consistency beats perfection.
- Hydration check-in: Take a little chuggy of water. I like to keep a carafe on my desk and chug a cup or two whenever I look at it. Adrenal mocktails fit perfectly here too!
Movement
Do what you love. Your routine doesn’t have to be exact — just show up for yourself.
- Walking: I aim for ~10,000 steps, 5–6 days/week. Usually one hour gets me 8k, the rest comes naturally throughout the day. I break it into 3–4 mini sessions on my walking pad — it’s less boring that way.
- If all you do is one walk or a few steps, congrats! Most people don’t even do that.
- Strength-based workouts: I try to do this at least 4x/week. I hate crowded gyms, so I plan my sessions when I can control the equipment or join a competitive class I enjoy. I personally do Lagree — hardest thing I’ve ever done, and I love it.
- Stretching / Vibration plate: I aim for a few times/week — whenever my body feels burnt out or stressed. For me, that’s usually Wednesday, Friday, Saturday. No perfect MWF schedule needed.
If my movement routine overwhelms you, don’t do it. You can aim for one thing to try every day for a week, like stretching or walking. Don’t overwhelm yourself. We want to build routines we love, not ones we dread.
Productivity / Extra Movement
Since I work from home, I can sneak in activity throughout the day and workout on my lunch break.
After work, I like to:
- Walk the dogs (bonus movement if I missed earlier steps)
- Clean something small
- Prep dinner
- Work on a home DIY project
- Sew
I like to do something that makes me feel accomplished, if you already have a good cleaning routine, this is a perfect time to add in a new hobby!
Evening Reset
- Step away from screens 30–60 min before bed. Take a bath, knit, read — whatever calms your brain.
- Mini-adrenal reset: Warm tea, journaling, or a mini Bible study.
- Set yourself up for sleep success: Keep lights dim, bedroom cool, and pile in your fur babies (optional, but HIGHLY recommended).
Weekly Check-In
- Reflect on your week: what felt manageable? What didn’t? What do you want to carry forward, and what do you want to ditch forever?
- No perfection required. Focus on what works for you and makes you feel fulfilled.
• • If routines are hard, try adding one good habit at a time. Routines only stick if you actually enjoy them.
