How to build a healthy routine? |🎧 Podcast and Chill

[Music] hey everyone welcome back to podcast and chill I'm Leo here with my co-host Gwen hi there today's topic is something that applies to all of us our daily routine yes from the moment we wake up to when we drift off to sleep we all have habits and rituals that shape our days but what exactly does a typical day look like for different people that's a great question throughout this episode Gwen and I will be sharing our own routines from our morning wakeup rituals to our afterwork windown strategies we'll also be exploring some common themes

and tips to help you craft your own routine for a productive and Balanced Life all right listeners that's all the time we have for today we hope you enjoyed our conversation about daily [Music] routines today we're going to talk about our daily routines starting with our morning wakeup that's right so Gwen how do you start your day well I usually wake up around 700 a.m. every morning my alarm clock goes off and the first thing I do is turn it off then I stretch my arm arms and legs to wake up my body that sounds

like a good way to start the day I'm usually up a little earlier around 630 a.m. as soon as I hear my alarm I get out of bed the first thing I do is drink a glass of water to hydrate myself that's a great habit Leo staying hydrated is so important especially in the morning after I turn off my alarm I like to take a few deep breaths before getting up it helps me feel more alert and ready to start my day taking a moment to breathe and Center yourself can make a big difference in

how you feel throughout the day so what do you do after your morning stretches and deep breaths the next thing I do is head to the bathroom to wash my face and brush my teeth it helps me feel refreshed and ready to start my day I like to do the same thing after I drink my water I also go to the bathroom to freshen up then I like to make a cup of coffee to help me wake up fully coffee is a must have for many people in the morning isn't it do you have any

other morning habits that you follow yes after my coffee I take a few minutes to plan out my day I make a to-do list and review my schedule to make sure I'm prepared for the tasks ahead that's a great idea having a plan for the day can really help you stay organized and focused well it sounds like we both have our own unique ways of starting the day but the Common Thread is that we both take the time to wake up hydrate and get ready for the day ahead Gwen and I talked about our morning

wakeup routines now let's move on to the next part of our day breakfast breakfast is such an important meal to start the day what are some of your favorite breakfast foods well one of my go to breakfast options is oatmeal I like to make it with milk and add some fruit like ban Bas or berries it's a really healthy and filling way to start the day oatmeal is a great choice it's packed with fiber and nutrients that can help keep you full and energized I personally love to have eggs for breakfast whether they're scrambled fried

or poached eggs are a delicious and protein Rich option eggs are definitely a classic breakfast food I also really enjoy having toast with avocado or peanut butter it's a simple but tasty and satisfying meal absolutely toast with Toppings is a great way to get some carbohydrates and healthy fats in the morning and don't forget about breakfast drinks I always have a glass of orange juice or milk with my meal breakfast is so important because it helps fuel our bodies and brains after a long night of sleep it gives us the energy and nutrients we need

to tackle the day ahead exactly skipping breakfast can really make you feel sluggish and unfocused that's why it's important to take the time to have a healthy and satisfying meal in the morning now let's move on to the next part of our daily routine work or study time as someone who works from home my work routine looks a little different than someone who commutes to an office but the basic steps are the same okay tell us more about your work routine Gwen well the first thing I do after breakfast is head to my desk I

make sure my computer is turned on and that I have all the supplies I need like pens paper and my planner having your workspace organized and ready can really help you feel focused and productive exactly once my computer is on I check my calendar and to-do list to see what tasks I need to accomplish I like to prioritize my work and make a plan for the day that's a smart approach it's important to have a plan but also to be flexible in case something unexpected comes up definitely what about you Leo how does your work

or study routine look as a student my routine is a bit different I start my day by packing my bag with the materials I need for my classes like my notebook textbooks and laptop what do you do once you arrive at school well the first thing I do is find a quiet spot to set up my workspace I'll usually choose a desk or table in the library or a study lounge and just like you Gwen I try to take breaks throughout the day to recharge it's important to balance my work and study time with some

downtime let's look at some new words in the conversation above hydrate meaning to provide or restore the water content of of something example drinking water regularly throughout the day helps hydrate your body refreshed meaning feeling energized and revitalized after a rest or break example after a good night's sleep I felt refreshed and ready to tackle the day prioritize meaning to decide the order in which things should be done with the most important things done first example to be productive I try to prioritize my task s and focus on the most important ones first recharge meaning

to regain energy strength or enthusiasm example taking a short break during the day helps me recharge and come back to my work with Renewed Energy productive meaning achieving a significant amount of output or work example developing a morning routine has helped me become more productive throughout the day [Music] what are some of the common morning habits that Gwen and Leo describe in the script answer some of the common morning habits described in the script include waking up early turning off the alarm stretching deep breathing washing their face brushing their teeth and making coffee or other

breakfast drinks how do Gwen and Leo's work and study routines differ and what do they have in common answer Gwen's work routine involves setting up her desk checking her calendar and to-do list and taking breaks while Leo's study routine involves packing his bag finding a quiet study spot and balancing work with breaks however they both emphasize the importance of having a plan and staying organized throughout the day we're going to talk about something that's important for all of us our lunch breaks having a good lunch break can make a big difference in how the rest

of our day goes what does your typical lunch break look like well as a busy student I try to keep my lunch pretty simple I usually have a sandwich or a bowl of soup I find that heavy or greasy foods can make me feel a bit sluggish so I try to avoid those I like to have something healthy and nutritious to keep my energy up my go-to is usually a big salad or a sandwich with some fruit and it's not just about the food I also try to use my lunch break to relax and recharge

a bit I like to find a quiet spot on campus where I can read a book or listen to calming music it really helps me relax and feel refreshed for the rest of the day I'll take a short walk around the office or do some light stretching it helps clear my mind and gets me ready for the second half of the work day the key is finding what works best for you everyone's lunch routine is a little different but the important thing is to take that time to nourish your body and recharge your mind absolutely

having a good lunch break is such an important part of maintaining a healthy daily routine now let's talk about what we do in the afternoons the afternoon is a really important part of our daily routines definitely as a student my afternoons are usually filled with classes studying and homework I can imagine that keeps you pretty busy for me as a working professional my afternoons tend to be full of meetings and projects meetings huh what kind of meetings do you usually have in the afternoon all sorts of things team meetings client calls discussions about new ideas

it's important to stay organized and on top of everything I have some meetings too like with my professors or study groups it's a good way to stay connected and get help with our work and of course we both try to fit in some light exercise or activity during the afternoon as well yes for me I like to take a quick walk around campus or do some light stretching it helps me re-energize and refocus before diving back into my studies same here I often go for a short walk around the office or do a few yoga

poses at my desk it's a great way to get the blood flowing and clear my mind it's all about finding those little ways to take care of ourselves even when we're busy now let's move on to an important part of our daily routines bedtime having a good bedtime routine is so important for getting a good night's sleep as a student I really try to stick to a consistent bedtime routine it helps me wind down and get ready for a restful night I find that having a bedtime routine helps me relax and prepare for the next

day so Gwen what does your bedtime routine look like well I usually start by brushing my teeth and washing my face it's a simple thing but it helps me feel clean and refreshed that's a great first step I do the same thing brushing my teeth is so important for keeping my mouth healthy absolutely after that I like to read a book for a little while it helps me relax and unwind before bed reading is such a nice way to wind down I actually do something similar I read a few pages of a book or listen

to some calming music and of course we both try to get to bed at a reasonable hour don't we definitely as much as we might want to stay up late getting enough sleep is so important for our health and wellbeing a good night's sleep sets us up for Success the next [Music] day let's look at some related words routine meaning a regular way of doing things example I have a morning routine that I follow every day unwind meaning to relax and become less tense example reading a book helps me unwind after a stressful day recharge

meaning to regain energy or strength example I took a short break to recharge my energy before the next meeting nourish meaning to provide with the food or other substances necessary for growth health and good condition example eating a balanced meal nourishes my body and gives me energy self-esteem meaning confidence in one's own Worth or abilities example reflection can help us feel proud of ourselves for saying no instead of guilty all right listeners that's all the time we have for today we hope you enjoyed our conversation about daily routines remember there's no magic formula the key

is to find what works best for you experiment and discover a routine that keeps you feeling energized productive and happy and hey if you have any questions or tips about routines you'd like to share don't hesitate to leave a comment below or reach out to us on social media thanks for joining us and we'll see you next next time [Music]