The best examples of daily routines are sometimes the oddest.
A good daily routine is not a cookie cutter program that you get from someone else, but we can gain insight and ideas from the daily schedules of high optimized people to understand what and why they do what they do.
A daily routine is not an option – whatever you do each day already is your routine.
Is that routine getting you the results you want in life, or not? That’s are only choice.
Daily Routine Examples look a little like this:
- 4:30am – Wake up (at a precise time everyday)
- Eat Breakfast (optimized for your morning schedule)
- Exericise (to reach your preferred fitness level)
- Pack Lunch (good eating decisions during lunch)
- Mid Afternoon Meditation (Sanity)
- Top Off Groceries after Work (Smart move)
- Clean Everything as soon as I get home!
- Relax for the rest of the night
That’s a very simplified and generic example, we’ll get to the more complicated and specific ones below.
Daily Routine Examples: Ultimate List
- Wake up. No phone.
- Get your blood pumping somehow
- Some form of meditation
- An optimized breakfast
- Be productive with your work during the first 2 hours. Rest later.
- Socialize in the evening.
- Bed as close to the same time every night
- Pitch black while you sleep
- Learn how many hours you need to sleep and make sure you get them
- Lots of water.
What makes this list the utlimate? Out of all the examples of a daily routine I’ve seen, these are the daily activities that high performers have in common.
You could call them daily routine rules – general guidelines that will probably work well for you.
Famous Daily Routine Examples
Stefan James – Self Help and Life Mastery Coach
- Wake up + Smile (it biochemicaly changes your mindset)
- Drink water (first thing in the monring your cells are craving water)
- Takes his supplements (apple cider vinegar, enzymes etc..)
- Reads for 10 minutes (bare minimum)
- After reading, uses his 5 minute Journal and his Productivity planner.
Jim Kwik – Brain Expert
Jim Kwik is a brain and memory coach who’s worked in Hollywood with celebrities, as well as being featured on Mindvalley several times. He’s famous for his expert knowledge on improving brain performance and memory.
- Dream Journal (harnessing his subconscious mind)
- Makes his bed (start and end the day with excellence)
- Super hydrates
- Brushes his teeth (with his opposite hand)
- Deep Breathing Exercises (your brain uses a lot of oxygen)
- Brain Tea Concoction (his own invention) + Super journaling session
- 3-4 minutes of high intensity exercises
- Brain power smoothie – and read (30 mins)
“In order to win the day, you have to win the first hour.”
Examples of Jim’s Evening Routine Activities:
- Light reading. No non fiction and nothing too heady. He’s winding down and wants to embrace his time of rest and relaxation.
- Sleeps in a colder room for better sleep
- Exercises for a small amount (3 to 4 mins) in the morning to have 75% deeper sleep at night.
Clancy Burke (news reporter):
- wake up
- makeup + podcast
- get dressed
- do hair + slightly
- arrive at work by 2:45am
- finish hair and make up at work
After Work Routine: She split sleeps in order to accomodate her job with her lifestyle.
- Get home at 12:15pm
- Take off make up
- Eat lunch
- Time for bed + blacken the whole room to mimic night time
- Wake up from nap at 430pm + Goes to the gym in the same clothes she slept in
- Shower + “her time” with her journal
- Night time routine stuff with her boyfriend + watch the news with a game of Quiddler
- Dinner (always asparagus) and something different for her boyfriend every night + The Bachelorette with her boyfriend while she read’s her kindle
- Snack = Ezekial toast with avocado and everything bagel mix (one of my favorites too only i use chili flakes instead)
- Second half of her sleep for the day
Halle Burns (College student routine):
- 6:30am wake up, go for a walk, do some yoga
- shower + personal hygeine
- Pick out clothes, clothes should tell others about who you are
- coffee and breakfast (oatmeal and bananas) + while she sits and does some work or listens to music
Nate O’brien (maximum productivity daily routine)
- wake up at the same time every day
- get the blood pumping. its easier to be productive when you move your body
- while you’re moving your body – dont use your phone. its about control. dont get caught up in the world right away
- reflection while he walks. think about your life. what are your goals right now. plan to achieve them in the morning
- goes to the art museum and watches the sun rise
- back to his house. breakfast and coffee/tea. this is when he allows himself to check his phone
- 8-12 (this is when he works) turn all notifications off on your PC and also your phone
- he focuses on the most mind consuming task first thing in the day. he optimizes his will power
- 12-1 takes another walk
- 1pm he switches it up and goes to work in a different location like a library
- 4 to 6…he batches all his phone calls and meetings together.
- makes some dinner
- some free time at now relax and socialize
- shuts everything off and winds down. reads a book and falls asleep around 10pm.
Leo Babauta: Zenhabits.com
3. Decide the most important tasks of the day (limit the list to 3)
4. Fix lunch for kids
5. Eat breakfast & read.
6. Exercise OR meditate.
7. Take a shower
8. Wake the family up at 6:30 a.m.
Barak Obama: Former President
1. Wake up
3. Favorite Drink (Water, orange juice or Green tea NO COFFEE)
Evening time: catch up on the news
Gideon Akande: Fitness & Wellness Coach
1. Wake up between 4:30 and 5:00am.
2. Use this time to get alert and active
3. Check phone for important communications
4. Shower, dress (no social media or distractions)
5. Sees first client of the day at 5:45am
Example of a High Energy Daily Routine
Stretch + High Energy Exercise
Getting your heart rate and breathing up ASAP is an excellent way to wake up and have more energy.
Among several other things, taking a cold shower increases energy and alertness.
Calm Meditation Session
Find a quiet spot and just breath. It does wonders for your system and you come back to work feeling completely revitalized.
High Energy Stretch Routine
After sitting at a desk all day, or just doing the same activity over and over again, stretching can make you feel ready to go again.
Short Exercise Routine + High Protein Lunch
Lunch time can leave you feeling sluggish. 30 seconds of pushups can make it so that what you eat doesn’t cause drowziness or lethargy.
Certain foods can increase the quality of your sleep.
Eat something like: almonds, turkey, kiwi, walnuts, or chamomile tea.
A hot shower relieves muscle tension makes it easier to relax on your way to bed.
The blue light from devices like your phone can make it difficult for you to produce melatonin, affecting the quality of your sleep.
You can use a blue light blocker setting on your device (TV or phone) OR you can get some blue blocker glasses (like these).
Daily Routine Example for Goals, Achievement & Success
Brain Dump To-do list + Prioritize Tasks
Then decide on your outcomes (Using The RPM Planning Method).
Now circle all the tasks that help you achieve those outcomes. Prioritize those.
Visualize Your Successful Day
Visualization creates what neuroscientists call “re-memory”.
Visualizing creates a form of memory in your brain that allows you to perform better.
If you visualize a successful day, you’re more likely to have one.
Execution on Most Important Task
Don’t leave the most valuable thing until after lunch, do it now while you’re at 100% charge.
Create a To-Done List + Reprioritize tasks
Move everything finished over to your done list, and reprioritize what’s left.
Short 18 minute nap
This is a personal recommendation. 18 minute naps are called power naps. You wake up right before your body gets serious about sleep. This leaves you feeling recharged instead of sluggish.
Short Success Visualization Exercise + High Protein Lunch
Do a mid day visualization exercise and then eat a high energy lunch. Protein is an immediate injection of energy. Carbs are stored energy, so if you sit at a desk all day they’re not really ideal.
Read my review on the best method for visualization during the day, scientifically validated at removing stress and anxiety, and increasing performance.
My favorite mid day snack are almonds and blueberries. The feeling after a handful of each can only be described as “ZING!”.
Review and Prioritize
There are a million things to do everyday, but not all of them are really necessary.
Some things on your todo list are “would be nice”, some are “urgent”, others are “random ideas”.
Take a look and see how well you did at prioritizing your tasks.
What was left undone, and maybe that’s ok?
Tie up your loose ends + Unwind for the night
Make sure everything is neat and tidy.
I’m obsessive about turning things off (like locked doors, or oven knobs).
Make sure everything in your life is “turned off”, tidied up and in it’s place.
Journal about Your Success that day
Keeping a journal is a good idea for staying organized and on top of your weekly and monthly progress.
It allows you to follow trends in your life, and it gives you some feedback analysis for your strengths and weaknesses.
Record your success that day.
Jot down your thoughts about your performance.
Daily Routine Example – Relationships, Social Life
Spend some time by yourself
Schedule a short Period with your Partner
Always, always, always prioritize your relationship. A million different things will compete for your attention each day, don’t let your relationship be one of those things that is left undone when you go to sleep.
Genuinely appreciate them and the part they play. Try to see them from a place of understanding rather than judgement.
Don’t be creepy. It can be a simple, nonchalant compliment that’s not over-the-top. Act like it’s no big deal and it won’t be awkward.
Schedule a lunch date with a colleage
Again, don’t be awkward. Maybe you could get two sammiches to start, and say
“Hey, you’re not gonna believe this, but they gave me two sammiches instead of one. You want it or not?”
Send your kids and your Partner and afternoon “I love you” text
Have a conversation with someone important to you
Think of a way you can surprise your partner
This is something I enjoy. Everyone loves surprises. The idea that someone thought of, and planned a surprise while you weren’t looking is a great feeling.
Don’t every go to sleep angry. Angry to bed means angry to wake, which means angry for the rest of the day (and the cycle continues).
Example Daily Routine for Happiness and Over all Well being
- Watch the Sunrise
- Do Something You Enjoy
- Have a Mindfulness Session
- Decide How you’ll Impact others today
The effects of watching the sunrise are mostly subjective. My experience is that my best ideas come from being silent in the morning, and if you’re awake, you might as well watch the sun come up. It’s trippy and maginificent simultaneously.
It gives off a sense of grandeur, offers a soothing healing experience and makes you feel at peace (it’s normally dead quiet).
This doesn’t need to be anything complicated. Decide a theme for the day (like courage) and make a point to foster that in yourself and then offer it to others.
For more clarity on the mark you’d like to leave on others, learn how to create your own personal vision statement.
Brain dump all your stress
The morning build up can easily carry over into the second half of your day. Make sure to cleanse your mind of the morning junk and start fresh in the afternoon.
Write down the emotions you’ve felt
Don’t deny your experiences. Acknowledge them, let them breathe, and then transmute them by understanding them. You’ll end up understanding yourself and others better when you do this.
15 Minutes of Now
Sit there on your lunch break (or an appropriate time for you) and be silent. You’re not a hippie, you’re not a yogi, you’re just a human being who enjoys some peace and quiet every now and then.
Listen to your thoughts, and let them go
Don’t worry about others’ noise or the construction team outside. Just make sure you’re quiet and control yourself by controlling your breathing. This stuff is backed by science, it’s not magic 😉
Be introspective in a Journal
The most difficult thing is to know thyself. Keeping a journal is an easy way to record your life and look at the data you’ve collected every month or quarter.
You’ll notice trends in your life, have a broader perspective on life in general, and you’ll experience a wider perspective.
Have a Laugh
Daily Routine Examples for Productivity & Organization
- Write down Everything you have to do
2. Prioritize your To Do List
Put everything in one place and order it by your own standard.
Some effective ways to accomplish tasks:
- By importance / priority
- By difficulty
- By deadline
- By how pleasurable they are
3. Declutter your work / living space from yesterday
Make sure yesterday isn’t contaminating today. Put everything back in it’s place, organize your files and yesterdays work.
Start fresh, and clean up any work areas that you’ll be using for the day so that you can give brand new effort and potential to your work for today.
1. Plan Dinner and Evening Activities during Lunch
Be efficient with your time. “All good things come to he who hussles while he waits” – Charlie Munger
What are you doing on your busride or uber trip? What about while you’re waiting in line? Have things like audio books, pdfs etc.. to occupy your “in between” time.
2. Check your bank account
Be organized in all areas, including your money. What are you bills each month? Where is your money going? How much money came out of your account today?
Check your bank account everyday to have your money in your face. It might only require a brief moment to see that nothing new has happened, but those are numbers you always wanna have in your head.
3. Plan of Attack
How do you plan to execute this afternoon? How are you gonna handle the morning’s loose ends and still be productive this afternoon?
1. Mis en Place
Get everything in your office/home organized.
- Fold clothes, put clothes out for tomorrow.
- Do any cleaning that needs done.
- Respond to a few texts and emails
2. Create a ToDone List
Create a list of your accomplishments for the day. Examine your productivity today relative to other days and see the difference.
You might even notice that you’re more productive at certain times of the day and priortize important tasks for those times in particular.
3. Plan tomorrow in Advance
Don’t leave tomorrow for when you’re drowzy and craving your coffee. Make sure you have a general plan for tomorrow, even if it means dumping your thoughts down on a sheet of paper just so you can fall asleep without worrying about them.
4. Have some “me time”
You can’t be organized and productive 24/7. Give yourself some time to unwind and be lazy so you don’t go insane. Sometimes breaks are like pulling a rubber band back…so you can launch farther forward!
Ideal Daily Routine for Professionals
Prioritize your workload
Let’s face it – not everything is worth the time. There’s stuff that needs to get done, stuff you’d like to get done, and stuff you just thought would be cool to get done.
Everyone in every sphere knows that real results come from focusing on what matters and taking care of the minor details when there is time.
- What do you need to do today? Right this minute? Or all hell breaks lose?
- What sounds cool but isn’t the priority right now?
- What is someone else’s job entirely?
- Which things are on your work schedule but shouldn’t be.
If you’re in charge, make the call.
If you’re just an employee, put together a reasonable, mature, and productive list of reasons for your boss about why certain things are important and certain things arent.
Hone your skills – Or practice learning new ones
Species who adapt survive. Species who fail to adapt leave the gene pool.
10 years ago instagram and facebook ads didn’t exist.
Neither did free plus shipping offers, Amazon prime, or netflix.
Are you still relying on the skills you learned 10 years ago? Hell, five years ago?
Chances are, there’s something completely different happening in your industry every 3-6 months.
Make sure you have the skills to stay on top of things.
Stay on the cutting edge of your industry
When you notice your industry si changing, adapt as quickly as possible. When you become truly receptive to the direction the world is moving in, you’ll be able to cause those changes instead of waiting on them to develop.
Consult your career plan
You do have a career plan, right?
Or are you just going at things willy nilly?
Where’s your list of
- the amount of money you wanna make by a certain time
- how promotions you want
- what type of popularity with the world you want
- the moves you want to make
- is this profession a stepping stone into something bigger for you?
If you don’t have a life plan, that’s fine, start by creating a vision statement.
Decide what type of professional you are for the day
This is mostly a mental thing. Determine what effect you want to have on your environment that day, what results you want, how you want your underlings, employers and colleagues to see you, and become that.
You could try some affirmations, or just do a tiny meditation for a few minutes, aligning with who you want to be that day, and all the results that come with it.
Are you going to focus on being hardworking, confident, funny, or all three? Make a decision and be it.
Daily Routine Examples for Students
Here is a list of routine activities you can use as a student in order to avoid the stresses and pitfalls we fall prey to while we’re in school.
If you take them seriously, you’ll have way more fun, and have a lot less stress in your life.
This coming from someone who’s gone through college twice – just trust me.
When I was in school, the biggest source of frustration was not understanding how much focus and effort to give to which tasks.
- extra-carricular and afternoon activities
- groups you belong to
The secrets to time management are prioritization, focus, and discipline.
Prioritization means knowing which tasks are important and which arent. The most important things get done first and everything else comes after.
Discipline means when you have a chance to go partying on Thursday afternoon at 2pm, you work on school instead, knowing that you’ll wish you did after the party is over anyway…
Focus means that when you sit down to work, you sit down…and you work. No youtube, no netflix, none of your favorite but seriously distracting music in the background.
Focus is what helps you spend only the time necessary on tasks, and not a moment more. It actually gives you more time in your life for everything else.
How do you combine these three elements and practice expert level time management?
Example of a Successful Daily Routine for Students:
- Make a list of your priority taks first thing in the morning.
- Wake up early and get those tasks out of the way.
- Keep your phone turned off to avoid distractions during this time
- Set a time to work, and only work. AFter you’re finished, you can do whatever you want.
Debt and passive income
You know what sucks? Paying $40k a year for sex drugs and rock n roll. Which is basically what college is.
Not trying to crush your dream, but if you plan on staying in school and making the most of it, you’re better off reducing the amount of money you’ll owe when it’s all said and done.
Of course, there are grants, loans, and free money that you already know about. Chances are, you already know whether you qualify for all that stuff or not.
But did you know there’s another way to reduce the amount of money you owe when school is finished?
It’s called paying it off.
How do you do this? The answer is to make more money – and not a side job at the restaurant or school paper either. I’m talking real money. Like several thousands per month (or week) money.
Sound unrealistic? It’s totally realistic, there are teenagers milking the online market for everything it’s worth as we speak.
Consult your life plan and prioritize
If you’re like me, the first time you went to college you had no idea what you were even doing there?
As a millenial, going to college is just something you do. In fact, getting into college isn’t really even that impressive anymore.
If you didn’t get into college, it’s weird, abnormal, and you must not have even applied or something – because there’s no way you got rejected.
You shot gunned applied to like ten schools, and have no idea what you want to do with your life…right?
I was in the same boat.
Or maybe you’re like “Actually, I know exactly what I want from this experience”.
Do you really? So you have a life plan, written down, with a start, finish, path in between and how your degree is going to help you achieve all that?
Good for you.
In case you don’t – try creating a life plan and every day make sure the classes you take, the activities you’re involved in etc… are in line with how you want your life to play out.
Communicate with your family
The worst thing about school is being homesick.
Personally, I never got homesick, but I had some friends who did and it really tore them apart.
Slowly I watched them sink into depression and they become sick, mentally unstable, a little bonkers, and not fun to be around.
Just call your parents man, it’s 2020.
Meditate or practice Mindfulness
Stress can pile up in your life quickly if you’re not vigilant and actively destressing.
Dump all your worries and detox your system with some meditation, or some other practice that works for you.
Best Daily Routine for Healthy Life (healthy body and mind)
Embrace the right morning exercise
Exercise is a pwerful way to kickstart your morning.
If you can push through the pain your brain experiences when you think about being so active so early in the morning, afterward, you’ll experience an intense level of focus and some seriously awesome feel good chemicals dumped into your body by your brain.
Try something like:
- Strength training
- Tai Chi
- Intense walking
Even 100 jumping jacks is better than nothing.
Stimulate your brain in the morning
Prioritize early in the morning
A huge part of life is progress, and the other side of the progress coin is not wasting time.
Your main priority in life is to protect your intangible currencies:
They’re not bank notes, and you cannot buy bread with them , but they’re valuable none-the-less.
Prioritization means deciding what’s pertinent right now and doing it.
Choose to embrace the things that truly move you forward in life and let everything else pile up and get done whenever it gets done.
If your prioritzatoin is out of whack, you’ll leave the important stuff on the back burner and your life will start falling apart.
The easiest way to start prioritising your life is to create a life plan.
Let the Brain Chemicals Flow with loved ones
Important human brain chemicals:
- Serotonin – mood determinant – low levels equals depression
- Dopamine – motivation and movement – low levels equal stagnation at all levels
- Glutamate – learning, memory and cognition – low levels equals brain fog
- Norepinephrine – blood pressure and certain illnesses
How to get them flowing:
Serotonin: most is produced in your gut. Poor gut health can cause depression. Start taking a decent probiotic. But make sure you use one that works, like this one.
Dopamine: have sex in the morning, spend some time petting your dog, work for the first 2 hours each morning and reward yourelf afterward.
Dump your stress in a journal
Things you can journal about:
- things that bother you
- stress you accumulated during the day
- questions you have about life
- having conversations with yourself
Just make sure you get the right journal – there are few things worse than trying to cram yourself into the wrong journal.
This one is my favorite.
You could also try planners, journals and other stationary from my favorite companies (they get my business a lot).