I was a firm believer in A strong routine wake-up time For decades, before it became the common thing we’re all talking about now. Unless for some reason I’m out with friends or at a concert or something, I follow this routine on weekdays and weekends.
5:30 am: I wake up with the Sony Dream Machine digital alarm clock in my old school (even though my body clock is set so well now that I routinely wake up at that time without needing an alarm). Put on my gym clothes that I put on the edge of my bathtub the night before.
5:45 am: Depending on the day, and if I’m training for a particular marathon, I’ll get a specific workout from my running coach. Right now, since I haven’t been training for any marathons for a while, I’m mixing it up. I go to my basement (which is brightly lit) and either run on the treadmill, do a spin class, lift heavy weights, or do a combination of all three. If it’s a rest day, I’ll go downstairs and make my coffee slowly, probably going easy on the treadmill or doing easy yoga/stretching for a short, active recovery to help with movement.
6:45 am: I finish my workouts, put my kids breakfast down (often just oats all night long—so easy), and hop in the shower quickly.
7 am: Finish the shower (get ready quickly!) and do a short two-minute walk Morning wakefulness routine While my kids are waking up. I have been doing this mindfulness meditation for at least 10 years. I look out the window and observe and describe what I see. That’s it, super floor for me before the hectic morning begins.
Then the kids go to school and I start my work day. make sure to get Lots From light during the day Because it helps set the body’s natural clock. I also routinely drink water (I use a huge 40 ounce jug and fill it up twice daily) and try to take a quick break to stretch/walk at some points between patients.
6:15 pm: Dinner at home (sometimes this changes a bit with after school activities, but we tend to eat early).
7:15 pm: I brought my daughter (6 years old) to shower and ready for bed. She was asleep by 7:45. My 13 year old son doesn’t need any help from me anymore (oooo!) and goes to bed by himself, except he gives us his phone at 9pm and all electronics are off for him at that time.
7:45 pm: I finish any work and clean up and prioritize what I have to do for tomorrow versus what can wait. I do all this while the TV is on so I can watch something too. Sometimes I just watch TV or browse my phone.
8:45 / 9 pm: Go upstairs and take a shower/change to sleep. I Stick to a good skincare routine You also find it very convenient.
From 9 to 9:30 pm: I do some floor stretching (I do a lot of Peloton stretching videos but I’ve memorized them for now), then lie in bed and read for about 15 minutes. The lights go out when I’m sleepy, around 9:30 p.m. sometimes my husband comes with me to sleep; Sometimes it is later. We have different body clocks– She’s more than a night owl, and I’m an early bird.
Rinse and repeat.