Creating a daily routine can improve productivity, reduce stress and overall help us to get more out of our day, and as humans, we crave routine.

When we are young, routine makes us feel safe and secure, and as we get older, having a routine gives us a sense of purpose.

Over time, routines become our “flow” where we, eventually, let our routines become habits. Some routines easily become habits - particularly when they are connected to our needs to survive (like eating, drinking and sleeping), but it is also important to consider the choices we have in relation to our routines, such as what food we choose to eat, or what time we choose to go to bed. Routines require us to decide what, when and how we choose to do the things we set out to do. Not only that, but the only way to make a routine into a habit, is to do those things over and over again.

But, if we don’t follow a routine, and we don’t have some sense of structure to our day, this can lead to a lack of organisation within our brains that can make us feel stressed, anxious and unmotivated.

And when we experience stress, chemicals in our brain are released resulting in our emotions taking over from logical thinking, which can result in feeling consumed by paralysing anxiety or being subject to impulses that we can usually keep under control.

This is because our brains like predictability. By creating a familiar set of steps, our brains feel as though we are more in control of a situation, even when we might not be.

Here are my 7 top tips for creating the perfect daily routine:

STEP 1 - Get enough sleep: It may sound simple, but the foundation of a perfect daily routine starts as soon as we wake up. If we had a late night, we will feel tired and groggy, and even choose to sleep in and cause ourselves stress when we eventually decide to get our of bed. By getting a good nights rest, going to bed early enough to get between 7-8 hours sleeo, and waking up at the same time every day, not only can we allow exactly enough time for the things we need to do in the morning, but we can set our brains into a routine for success.

STEP 2 - Drink plenty of water: Water is the foundation of our planet, with 71% of the Earth’s surface covered in it, and 60% of the human body made up of it.Yet, according to a recent study, up to 75% of Americans are said to be chronically dehydrated. Not only will it help keep us alive, but it also helps our brains to function more effectively. Without water, brain functions such as complex problem-solving, coordination, and attention suffer the most. If you are struggling to keep on top of that water intake, consider purchasing a motivational tracker bottle, with hourly prompts to drink that H2O!

STEP 3 - Drink coffee, but only in small doses: Caffeine can be both a blessing an a curse. Whilst providing a much needed boost to our morning, too much of it can cause us to come crashing down with less than desierable effects. Seen as the most abused drug, caffeine has lots of powerful and effective benefits, including enhancing our motor and cognitive alertness and boosting our short term memory. Be sure to only consume caffeine from coffee (or tea) in small doses and preferable no later than 2pm, so it doesnt affect your sleep.

STEP 4 - Plan your day (and stick to it): The best way to be able to create a routine, is to create a plan that suits your needs, and stick to it. If routines become habits, then by outlining a structure to your day that is essentially the same, naturally your body will begin to pick up on the patterns and structure you have created. Soon, you’ll be able to subconciously step through each aspect on your daily routine without even thinking too much about the actual steps. Even if you only set a daily intention to complete a single task, accomplishing this will give you a much needed boost.

STEP 5 - Take regular breaks: Throughout the day, whilst we are focussing on time to get stuff done, its also equally as important that we dont work too hard or for too long, resulting in boredom and loss of focus. By taking short, regular breaks, you can stretch your legs, reevaluate and assess what you have been working on, and avoid risking burnout from overworking.

STEP 6 - Get some exercise: Exercise is a really important aspect of our everyday lives, and can assist us in controlling our weight, reducing risk of diseases like cancer and type 2 diabetes, improving our mental health and getting our mind working and thinking. But exercise doesn’t have to be a high intense workout (unless you want it to be!), it can be a 20-30 minute walk, a short yoga session or even a dance around your house.

STEP 7 - Do something you enjoy: We spend lots of our lives working, supporting our families and socialising with others, sometimes to the detrement of our own self-care. Try allowing some time each day to do something that is for youself and no-one else, and try to make it something fun that you will enjoy. If you have been thinking about a new hobby, use James Clear’s tip in Atomic Habits, and set a system to start creating a habit of what you wish to do. if you’ve had a bad day, you can look forward to time set out during the day for you and what you love.

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