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  • Writer's pictureDr. Valerie Cachola

This One Habit Could Change Your Health

Our minds and bodies think in patterns! We’re constantly looking for ways to follow a pattern or get into a rhythm but it can be hard to connect that feeling back to our daily lives without some focus.

Creating a new habit is difficult! Every way you turn there’s something trying to hold you back.

One baseline habit that is vital to develop is creating a routine in your life!

What’s in a Habit?

Habits are the things that govern our days. Everything has a pattern, even the most menial of tasks you do throughout the day. You might be in a habit of how you do the dishes, how you process information at work, or how you handle stress by biting your fingernails.

All of those habits are part of our daily life and govern each aspect!

Morning Routine

Creating a new habit for your morning routine can be difficult. After all, there’s nothing quite like sleeping in and snoozing the day away!

A morning routine sets the tone for the rest of your day. You’ve probably seen articles saying that the most successful people in the world wake up at 4 a.m. and go to bed by 9 p.m. While it might not be the exact times that are the key, there’s something to be said for their routines!

Start by choosing a wake-up time that allows for 8 full hours of sleep every night. Set your alarm and stick to it! Don’t hit the snooze button every five minutes until you’ve overslept, again.

Once you’re up, get moving right away. Spend time doing some yoga or going for a walk to help get the blood flowing throughout your body and kick start the day.

Breakfast is the most important meal of the day so find time to grab something small that’ll be packed with nutrients and allows you to feed your body and gives you energy for the day.

Finish up your new morning routine by drinking plenty of water and planning out the rest of your day. Write down any goals you want to accomplish, and any hurdles you need to overcome, and set them aside so you can check back in with them later and see what you accomplished!

It can seem like a lot when you look at each step individually but putting it all together is quite simple. You may have to get up a little earlier than you normally would but allowing your mind and body time to create this new routine will have you creating highly successful days consistently instead of at random.

Daily Routine

The habits that govern your daily routine whether that’s at work or working from home or just caring for the kids, parents, or pets tends to create their own rhythm. There are a few things you can do to help keep this daily routine in line and continue being successful!

Stick to your lunch breaks as closely as possible every day. This time away from your computer allows your eyes to rest and your brain to think about other things for a short period of time.

Take time away from your computer throughout the day as well and structure those times so you get the most out of the break. Our eyes and minds can become overworked throughout the work day and need that time away. The same goes for your phone! If you’re busy at work or staying at home your hand picks up that phone more often than you imagine. Take dedicated breaks from technology throughout the day to help your mind relax and refocus.

Don’t forget to feed your body well too! Take healthy snacks to work or take time out of the day to make some at home.

Nightly Routine

The key component of your successful and healthy life is the type of nighttime routine you build. While your morning routine sets the tone for the day, your nightly routine is the key to your health and wellness.

Sleep is one of the most important factors of health! When you sleep, your body resets and recharges, wiping the slate clean for the start of the next day. You heal, repair damage, and build in new levels of energy.

Create your nighttime routine with plenty of time built into it so you get a full 8 hours of quality sleep each night. Start with the basics of washing your face, brushing your teeth, and getting into your pajamas.

Spend time journaling about the day, writing out how the day went, what went well, what might have gone better, and setting goals for the next day.

Put aside technology and choose a book, audiobook or podcast, or just some simple white noise to fall asleep to. Make sure the room is cold enough and drift off to dreamland!


Creating a new routine or habit can be hard but once you get started, you’ll see differences and changes you never could have imagined! To learn more about the 7 Habits for a Lifetime, click here to download my free guide!

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