You want to feel better. Maybe you're tired of Googling supplements, trying to eat “clean,” or setting 6 alarms to become a morning person. The best routines are the ones that feel like they fit you. They evolve. They work because they’re real.

This routine's built to support your energy, mood, and healthspan, without asking you to overhaul your life. We’ve distilled the science, filtered the noise, and created a framework that’s calm, doable, and smart. Use what works. Skip what doesn’t.

Each section has two paths:

• Foundations – the essentials for beginners
• Optimise – small upgrades for wellness maximisers

Morning: Set the Tone, Not the Timer

How you start your morning sets the tone for the rest of your day. We’re not talking 5am HIIT and green juice unless that’s your vibe, we’re talking grounding habits that centre you before the world takes over.

Foundations

• Wake at the same time every day (yes, even weekends)
• Drink a glass of water before anything caffeinated
• Step outside for 5 minutes of natural light exposure
• Do one thing for you before opening your inbox (stretch, breathe, journal, or just sit in silence)

Optimise

• Stack habits: sip water while grounding feet outdoors
• Add a nootropic or adaptogen to your morning brew
• Try light movement: 5-minute mobility, rebounding, or breathwork
• Track HRV or sleep quality to tweak wake time

Morning Routine Overload: What’s Actually Worth Stacking Into Your Day – Yvidét

Midday: Fuel + Focus (Without the Crash)

You don’t need a rigid calendar to stay centred, just anchor points. Routines aren’t about controlling every hour; they’re about intentional touchpoints.

Foundations

• Mid-morning break: a walk, stretch or proper screen break
• Balanced lunch with protein, fibre, and fats to stabilise energy
• Avoid “energy crash snacks” - go whole food where possible
  

Optimise

• Try a time-restricted eating window (e.g. 10–6) if it suits you
• Use a focus technique like Pomodoro (25 work / 5 rest)
• Supplement smart: magnesium for brain fog, L-theanine for afternoon clarity
• Add adaptogens like Rhodiola or Cordyceps if stress mounts
  

Evenings: Reset, Restore, Repair

This is where routines really pay off. A consistent night wind-down doesn’t just help you sleep, it gives your brain the signal it’s safe to shut off.

Foundations

• Set a “screens off” time 60 minutes before bed
• Create a low-light environment post-sunset
• Keep dinner light and at least 2–3 hours before sleep
• Choose a calming ritual: herbal tea, warm bath, journaling, or reading

Optimise

• Supplement with Magnesium Glycinate, Ashwagandha, or L-Theanine
• Use a wind-down alarm to cue your sleep ritual
• Invest in blue-light blockers and a sunrise alarm clock
• Stack habits: Sleep tea + gratitude journal + 5-HTP or GABA complex

Routines Are Rhythms - Not Rules

The best wellness routines flex with your life. They’re designed to support your energy, mood, and focus, not to trap you in rigid self-discipline.

Foundations

• Start small: pick one habit per section
• Give yourself a week to adjust before adding more
• Check in weekly: what’s working? What feels forced?

Optimise

• Use a habit tracker or app (Streaks, Notion, or analog)
• Sync your routine with your cycle or circadian rhythm
• Try biofeedback tools (Oura, WHOOP, or journalling) to reflect and refine

Your Next Step

You don’t need to build a 15-step routine today. You just need to choose one part of your day to claim back.

• Morning? Start with light and hydration.
• Midday? Protect your lunch and rest breaks.
• Evening? Build your wind-down to support deep sleep.

Then return to this page when you’re ready to layer more in. You’re building something sustainable. That’s the real flex.

For a clear refresher on the essentials, head to the Supplements Essential Guide. If you’re ready to go a bit deeper, the Elevate Your Wellness Guide is where to go next.

Go to Essentials › | Go to Elevate ›