Daily Health Routine
ð Morning (5:00 AM - 8:59 AM)
Air Your Bed
â° First thing upon waking
Oil Pulling
â° 10-20 minutes
Morning Hydration
â° After oil pulling
Stretch, Breathe & Meditate
â° 10-25 minutes
Words of Affirmation
â° During/after meditation
Gratitude Journaling
â° 5-10 minutes
Make Your Bed
â° After bed has aired
Morning Walk with Sunlight
â° 20-30 minutes
Grounding/Earthing
â° During walk or separately
High-Intensity Cardio
â° 30-60 minutes
Strength Training
â° 30-60 minutes
Cold Shock
â° 30 seconds
Coffee or Tea
â° 90min after waking
âïļ Day (9:00 AM - 5:59 PM)
Mindful Eating Practice
â° 20-30 minutes
Nature Connection
â° 10-15 minutes
Energizing Breathwork
â° 5-10 minutes
Movement Snacks Throughout Day
â° 2-3 minutes every hour
ð Evening (6:00 PM - 8:59 PM)
Mindful Dinner & Social Connection
â° 30-45 minutes
Gentle Movement & Stretching
â° 15-30 minutes
Digital Sunset
â° Start 2-3 hours before bed
ð Night (9:00 PM - 4:59 AM)
Relaxation Ritual
â° 30-45 minutes
Evening Reading or Reflection
â° 15-30 minutes
Sleep Environment Optimization
â° Ongoing preparation
Avoid Before Sleep
â° Various times before bed
Quality Sleep
â° 7-9 hours
Waking at Night
â° As needed
Dream Journaling
â° Immediately after waking