Early morning
Goal: Get sunlight or light exposure early, engage in physical activity and fuel up with protein and fibre. It may not be possible to pull all these off each morning – like if you’re a caregiver or have a long commute – but try to check as many of these boxes as possible.
7am: Outdoor exercise then shower. If getting outside for an early walk or run is a nonstarter for you, think about investing in a light box to boost sun-like exposure and trying a quick and easy routine indoors to get your blood moving, like the 7-minute workout.
8am: Eat a high-fibre, high-protein breakfast (aim for 25-30 grams of protein). Studies have found that when people pump up the protein at breakfast – think eggs, yoghurt and whole grains – they feel fuller and snack less later in the day. And getting in your daily coffee in the morning, before noon, is linked to a 16% lower risk of dying from all causes compared with people who sip throughout the day.
8:30-9am: Morning commute or settle in for the day if you work from home.
Why this works: Going outside first thing is key. Exposure to blue light halts melatonin production (the sleep hormone) and has been shown in randomised controlled trials to improve alertness, productivity and depression.
You’ll get bonus points if you exercise with a friend: A workout buddy boosts accountability, and social connectedness is an underappreciated key to longevity and happiness.
And about those cold showers that are all the hype on social media: If you enjoy them, sure. But the data on cold water immersion isn’t slam dunk, and cold plunges may actually undo the benefits of strength training.
A high-protein breakfast like eggs or yoghurt helps people feel fuller and snack less later in the day.
Late morning
Goal: This is the most productive window of your day, so tackle activities requiring greatest focus.
9am-noon: Write the essay, read the stack of scientific papers piled on your desk, or finish working on that budget you’ve been procrastinating. Personally, this is when I leave my smartphone in another room and nix notifications.
Why this works: Our alertness and intellectual performance peak as we approach midday. Riding the high of your early morning cortisol (and your first coffee), this is the window when you’re bringing your A-game.
While you’re working, set a 50/10 timer for micro-breaks. A meta-analysis showed that a 10-minute or less break every hour – to stretch, stroll around the cubicles or do a brief meditation exercise – can enhance, not hurt, performance.
Afternoon
Goal: Counter that post-lunch inertia with a brisk walk – not more caffeine. Then tackle simple tasks.
12pm: Eat with a friend, family member or colleague if you can, then take a 15-30-minute walk.
1-4pm: Now’s the time to get those mindless errands (or worse, mind-numbing meetings) out of the way.
Why this works: Decision fatigue builds as the day goes on. We’re all susceptible: A 2019 study published in JAMA Network Open found that as the afternoon wears on, primary care doctors are less likely to order breast and colorectal cancer screening tests for their patients than in the morning – and perhaps more interestingly, patients are also less likely to follow through with future screenings if that first appointment is in the afternoon.
High-stakes moments are better scheduled earlier, but you can help counter the fatigue with a post-lunch walk outdoors. Pro-tip: If the weather is bad, a 10-minute walk inside will help control your blood sugar after the meal, so still prioritise movement.
Get those mind-numbing meetings out of the way between 1-4pm – decision fatigue gets worse as the day drags on.
Evening
Goal: Eat early and start winding down.
5pm: Pick up the kids, drive home, prep dinner and pair your evening grind with a joy snack. I enjoy a fun podcast, calling my mum or even just doing random acts of kindness for my fellow commuters like pausing to allow someone to cut in.
5:30pm: Aim to eat within an 8 to 10-hour window each day, so chow down on the earlier side. If this timeframe isn’t doable, try to eat ideally at least two hours before bedtime.
8pm: Think of this as your digital sunset – minimise screens and dim household lights, which can suppress melatonin.
Why this works: Evidence for intermittent fasting is most promising when we’re talking about an eating window of 8-10 hours within a day. The exact same meal can raise your blood sugar more at night than if you ate it early in the morning due to circadian effects.
Bedtime
Goal: Avoid alcohol and vigorous exercise, and build in a nightly ritual to quiet the mind.
9pm: Take a warm bath one hour before bed or slip on some cosy socks.
9:30pm: Engage in a short mindfulness or journaling exercise.
10pm: Lights out. The next seven to nine hours are for you and your pillow. Nighty-night.
Why this works: In my ideal schedule, I would have showered after my morning workout, so if you already bathed once, no need to repeat. Instead, wear some warmer clothes to start getting your body ready to sleep. This trick can be as effective as melatonin to help you fall asleep quicker by helping your core temperature drop.
A randomised controlled trial found that mindfulness exercises – even starting with just five minutes daily – helped improve sleep quality compared with standard sleep hygiene education offering tips such as dimming lights and avoiding alcohol or caffeine at night. Journaling can also help the mind unwind: Studies have found that actually writing a gratitude letter to someone specific (regardless of whether you send it) is more effective than making a simple gratitude list.
I also love to write a specific to-do list about the coming days. It helps alleviate nighttime worry, and a 2018 study found that people who do this fall asleep faster.
Minimise screen time after 8pm – light from your phone can block melatonin, which helps you fall asleep. Photo / 123RF
What I want my patients to know
New routines don’t stick overnight. A classic study found that it takes on average 66 days of practising a new dietary or physical behaviour each day before it becomes a habit. This routine is a great goal. But some days, with my two toddlers in the mix, work deadlines and ruthless Boston traffic, I don’t nail it.
You need to make it easy to make it last. So choose one habit and list every barrier that will keep you from hitting the mark. Then pre-solve each one. Is it too cold to go for a jog early in the morning? Find a good 30-minute cardio routine on YouTube that you can do in your bedroom.
Don’t have time for a 15-minute walk after lunch? Turn one of your afternoon calls into a walking-and-talking meeting (a personal favourite), or take a smaller win with a 5-minute lap around the building.