{"id":11328,"date":"2022-07-26T16:15:22","date_gmt":"2022-07-26T08:15:22","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=11328"},"modified":"2025-09-01T15:11:34","modified_gmt":"2025-09-01T14:11:34","slug":"daily-routine","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/daily-routine\/","title":{"rendered":"The ultimate daily routine you can do even if you\u2019re busy AF"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">You\u2019re jolted awake by the \u2018<em>beep beep beep<\/em>\u2019 of your alarm clock \u2014 darn it, you\u2019ve snoozed it 30 minutes over. Now, you\u2019ve got to make like the Road Runner and \u2018beep beep\u2019 out the door, grabbing breakfast on the go. Still, the commute to work leaves you feeling discombobulated as you chalk it up to \u201c<em>Mercury must be in retrograde.<\/em>\u201d With a never-ending list of to-do\u2019s at work, you\u2019re already over it\u2026<em> All<\/em> of it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">How do you get out of this stinkin\u2019 rut? Two words: <strong>daily routine.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Oftentimes, 24 hours in a day can leave you hanging like, \u201c<em>Where in the world did the day go?<\/em>\u201d However, creating a daily routine can lead you to a healthier, calmer life, even if you\u2019re busy AF.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Like popping in a protein ball on a busy day, the right daily routine can re-energize you and get your head in the game. So here\u2019s to a healthier, calmer, and higher-achieving you. <em>Ching ching<\/em>.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><a href=\"https:\/\/www.mindvalley.com\/signup\/?utm_source=mv_blog_article&amp;utm_campaign=mv_blog_article_freemium&amp;utm_medium=mv_blog_hp&amp;otag=mv_blog_article_freemium\" target=\"_blank\" rel=\"noreferrer noopener\"><img fetchpriority=\"high\" decoding=\"async\" width=\"798\" height=\"217\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/08\/mindvalley-freemium-pencil-banner.jpg\" alt=\"mindvalley-freemium-pencil-banner\" class=\"wp-image-64709\" srcset=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/08\/mindvalley-freemium-pencil-banner.jpg 798w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/08\/mindvalley-freemium-pencil-banner-768x209.jpg 768w\" sizes=\"(max-width: 798px) 100vw, 798px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-power-of-a-daily-routine\">The power of a daily routine<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Take a look at some of the most successful people in the world \u2014 they all are known to have successful daily routines filled with <a href=\"https:\/\/blog.mindvalley.com\/high-performance-habits\/\" target=\"_blank\" rel=\"noreferrer noopener\">high-performance habits<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Richard Branson exercises and has breakfast with his family every day. Marie Kondo lets in fresh air first thing when she wakes up and burns incense to ensure clear energy in her home. Oprah Winfrey\u2019s morning routine consists of brushing her teeth, walking her dogs, and reading five cards from her 365 Gathered Truths box.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But what makes a routine a routine? And how does it differ from forming a habit?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-habits-and-routines-what-are-the-differences\">Habits and routines: what are the differences?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">They\u2019re both used interchangeably, but there are some major differences between a habit and a routine.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Habits<\/strong> are things you do with little or no conscious thought. Doing breathwork when you\u2019re stressed, drinking lemon water, and making your bed in the morning are examples of <a href=\"https:\/\/blog.mindvalley.com\/healthy-habits\/\" target=\"_blank\" rel=\"noreferrer noopener\">healthy habits<\/a>. But there are also unhealthy ones, like texting while driving, smoking cigarettes, or biting your nails.<\/li>\n\n\n\n<li><strong>Routines<\/strong> are a series of habits or actions that are frequently repeated. Waking up at 6 a.m. daily and doing the <a href=\"https:\/\/blog.mindvalley.com\/6-phase-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">6 Phase Meditation<\/a> is a routine. Grabbing a cup of joe from your local caf\u00e9 on your daily commute to work is a routine. Brushing your teeth and flossing every night before bed is a routine.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">There\u2019s such a huge emphasis on developing good habits. And with good reason \u2013 it turns out that creating a daily routine out of these habits can tremendously benefit your overall well-being.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-benefits-of-a-daily-routine-according-to-science\">Benefits of a daily routine, according to science<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>An apple a day keeps the doctor away,<\/em>\u201d goes the expression. While it indicates that this particular fruit is good for our health, it also highlights the importance of eating them every day, thus, forming a healthy daily routine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The question now is, <em>how<\/em> does it contribute to our well-being? Here are three research looking into aspects of that question:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Researchers of a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0193397316301241\" target=\"_blank\" rel=\"noreferrer noopener\">2016 study<\/a> explored how daily routine impacts childhood development. They surveyed 292 undergraduate students who were asked to rate the regularity (as opposed to frequency) of various activities and routines during childhood and adolescence.<br><br>Their findings suggest that when children know what to expect daily, they\u2019re more likely to have a sense of stability. In turn, it reduces the experience of attention difficulties in their adulthood.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <a href=\"https:\/\/www.thelancet.com\/journals\/lanpsy\/article\/PIIS2215-0366(18)30139-1\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\">2018 study<\/a> examined how being active during the day and sleeping at night can benefit one\u2019s mental health. The results found this simple daily routine is linked to improved mood and cognitive functioning and decreased chances of developing major depression and bipolar disorder.<br><br>We know a good night\u2019s sleep is highly advised for well-being and health. According to Dr. Daniel Smtih, one of the study&#8217;s lead authors, in an interview with CNN, what&#8217;s less known is that \u201c<em>having a regular rhythm of being active in daylight and inactive in darkness over time is important for mental well-being.<\/em>\u201d<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Another <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30247549\/\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a> looked at the association between having a daily routine and the health status of older adults. The results showed those with low levels of daily routine reported worse physical function, more anxiety, and depressive symptoms than those with greater daily routine.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">So the ideal daily routine can bring out the best in us. But to play devil\u2019s advocate, let\u2019s look at the possible downsides of having a rigid schedule.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"1456\" height=\"816\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/07\/c4d5cd3d-daily-routine-mindvalley-blog-02-midjourney-seo-team.webp\" alt=\"A woman meditating as part of her daily routine\" class=\"wp-image-73088\" srcset=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/07\/c4d5cd3d-daily-routine-mindvalley-blog-02-midjourney-seo-team.webp 1456w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/07\/c4d5cd3d-daily-routine-mindvalley-blog-02-midjourney-seo-team-768x430.webp 768w\" sizes=\"(max-width: 1456px) 100vw, 1456px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-downsides-to-a-daily-routine\">The downsides to a daily routine<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A proper morning routine can absolutely change your life, but doing so without mindfulness can straight up backfire on you. Here are a few cons to this practice:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. The unpredictability of life can get in the way<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you become dependent on predictability, it can challenge your ability to be adaptable. Let\u2019s say your routine is to wake up at 6 a.m. every morning. But what happens if you accidentally overslept?<br><br>We\u2019re all familiar with the feeling of our day being thrown off when one thing doesn\u2019t go as planned. So being flexible is just a vital component of life as having a daily routine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. There\u2019s boredom and monotony with being on autopilot<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Starting a routine can be exciting and fun. Eventually, you\u2019ll hit a plateau or something called hedonic adaptation \u2014 the natural tendency to return to our set points following major life events, regardless of whether they\u2019re positive or negative.<br><br>Your routine will feel somewhat like <em>Groundhog\u2019s Day<\/em>. And when you\u2019re in the \u201csame sh*t, different day\u201d mode, boredom ensues.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Your personal growth comes to a standstill<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">While habitual behavior can give you a sense of security, it can also lead you to be less mindful and unchallenged. Your creativity and inspiration might see a decline.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, it may close you off from your sense of awe, curiosity, and excitement, leading to a disconnect between yourself and your immediate experience. In turn, your <a href=\"https:\/\/blog.mindvalley.com\/personal-transformation-stages\/\" target=\"_blank\" rel=\"noreferrer noopener\">personal transformation<\/a> can become stunted.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Not all routines are good for you<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">We do talk about good daily routines, but there can also be ones that are detrimental to your health.<br><br>For example, checking your office email when you wake up and replying to them in the wee hours of the night. This can cause <a href=\"https:\/\/blog.mindvalley.com\/work-anxiety\/\" target=\"_blank\" rel=\"noreferrer noopener\">work anxiety<\/a> and lead you down a path of unhealthy habits, like fidgeting, binge eating, procrastination, and so on.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. It requires effort<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Habits are triggered by cues \u2013 the smell of confectionary from your neighborhood bakery is a cue to grab a donut or the flush of the toilet is a cue to wash your hands. There is minimal to no effort required.<br><br>Routines, on the other hand, require deliberate practice. For example, making a pot of coffee every morning or going to the bathroom before heading to bed at night. While a conscious effort isn\u2019t necessarily a bad thing, it is best to remember that hard work <em>always<\/em> pays off.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Though there are downsides to having a daily routine, the benefits greatly outweigh the disadvantages.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Extraordinary people, like Richard Branson, Oprah Winfrey, and even Vishen, founder of Mindvalley, didn\u2019t get to where they are because they\u2019re gifted. They got there because they cultivated habits that helped them become successful.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And adopting a successful and healthy one really depends on your intention to put in the effort, no matter how busy AF you are.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-build-a-personalized-daily-routine\">How to build a personalized daily routine<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>But I\u2019ve got my family&#8230;I\u2019ve got work commitments&#8230;I&#8230;I&#8230;<\/em>\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s for <strong>one hour<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your loved ones will give you that time. And are you at work constantly? It\u2019s just one out of 16 hours (assuming they\u2019re letting you sleep). That\u2019s 6.25% of your waking life.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even if you\u2019re so devoted to your commitments that you can\u2019t find one uninterrupted hour, you can break it down.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can meditate when you wake up. Do energy healing on the train. Journal using your hands-free kit. Take your supplements with breakfast. Do your Quest while cooking. Use Mindvalley\u2019s 10X system to exercise in less than 15 minutes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The options are there for you. And \u201c<em>I don\u2019t have time<\/em>\u201d is no longer an excuse.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-when-it-comes-to-your-mind\">1. When it comes to your mind<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The topic of the mind is as common nowadays as bread. It\u2019s at the tip of everyone\u2019s conversation and can be found being discussed in every culture.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And it makes sense, too, because the pandemic totally did a number on our mental health. So in comes all these practices to get us from a mindset that\u2019s fixed to one of growth.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s about being in the moment, conscious of where you are and what you\u2019re doing. From mindfulness to meditation, from creative thinking to reading upside down, from hydrating to learning a new skill\u2026the list is endless.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-try-this-in-your-daily-routine-meditate\">Try this in your daily routine: meditate<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mindfulness often goes hand-in-hand with <a href=\"https:\/\/blog.mindvalley.com\/meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">meditation<\/a> \u2014 a practice that has, as the kids nowadays say, \u2018gone viral.\u2019 It\u2019s not a practice just for hippies (as it was back in the day). Now, it\u2019s for <em>everyone<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Its benefits are well-known, helping you to be less reactive, more tolerant, calmer, and more compassionate. And because humans, by nature, like having choices, the <a href=\"https:\/\/blog.mindvalley.com\/types-of-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">types of meditation<\/a> (or \u2018transcendent practices\u2019 as Vishen prefers to call it) to choose from are aplenty.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Despite all this, why isn\u2019t <em>everyone<\/em> practicing it?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The myth is that meditation is about stopping your thoughts or focusing on your breath. It gets boring quickly. Plus, to get the benefits of meditation, you have to spend a long time being bored, right? Wrong.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is where the 6 Phase Meditation comes in. And if you do it right, you can get the impact of a two-hour meditation session in just under 20 minutes.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">[The 6-Phase Meditation] is a state of being that is possible for everyone.<\/p>\n<cite>\u2014 Vishen, founder of Mindvalley<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Vishen, being Vishen, compiled and condensed six of the most effective transcendental techniques and combined them into his famous 6-Phase Meditation. You can check out this transcendent practice at Mindvalley. Or if you really want to understand the science of it all, you can <a href=\"https:\/\/www.mindvalley.com\/books\/6phase\/?utm_source=blog_inline_link&amp;utm_campaign=launch_6pmb_1_jun_2022&amp;utm_medium=end_of_article&amp;otag=mv_blog_6pmb\" target=\"_blank\" rel=\"noreferrer noopener\">buy it in book form<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"801\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/07\/daily-routine-6-Phase-Meditation-BlogImage_1200x800.jpg\" alt=\"6 Phase Meditation graphic as part of the daily routine\" class=\"wp-image-64436\" srcset=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/07\/daily-routine-6-Phase-Meditation-BlogImage_1200x800.jpg 1200w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/07\/daily-routine-6-Phase-Meditation-BlogImage_1200x800-768x513.jpg 768w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/07\/daily-routine-6-Phase-Meditation-BlogImage_1200x800-736x491.jpg 736w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/07\/daily-routine-6-Phase-Meditation-BlogImage_1200x800-442x295.jpg 442w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-when-it-comes-to-your-body\">2. When it comes to your body<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The impact on your overall health is undeniable. And everybody should know about the benefits of exercise by now. (Maybe not to the extent of fitness experts, like the head of health and fitness of Mindvalley, <a href=\"https:\/\/blog.mindvalley.com\/author\/ronan\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ronan Diego<\/a>, but at least the basics.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Humans never evolved to be the sedentary species we\u2019ve become. But that doesn\u2019t mean that you need to be out running marathons every day or spending hours upon hours in the gym.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A lot of people might think that 15 minutes of exercise is nowhere near enough. But with the human body\u2019s ability to adapt, a range of minimum effective dose exercise protocols will yield impressive results in a fraction of the time.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-try-this-in-your-daily-routine-exercise\">Try this in your daily routine: exercise<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mindvalley\u2019s <em>10X<\/em> Quest (included in all member\u2019s accounts) is the perfect daily workout routine for achieving an aesthetically pleasing, extremely healthy, and well-functioning body. Timing-wise? In as little as <strong>two 15-minute workouts per week<\/strong>.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">The main idea here is that whenever you impose a challenge on your body, your body will adapt until that is no longer a challenge. And so then, you need to level up the challenge to keep getting more adaptations.<\/p>\n<cite>\u2014 Ronan De Oliveira, Mindvalley\u2019s head of health and fitness<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Over time, you can expect a drastic change in body composition and shape as you eliminate body fat and increase muscle mass. If you\u2019re interested in learning more about 10x and how it compares to YouTube workouts, check out the video with Ronan Diego, trainer of the <em>10X<\/em> Quest.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-when-it-comes-to-your-soul\">3. When it comes to your soul<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Much like meditation, energy work is increasingly widely accepted in Western developed nations. Whether it\u2019s qigong, energy medicine, <a href=\"https:\/\/blog.mindvalley.com\/chakra-healing\/\" target=\"_blank\" rel=\"noreferrer noopener\">chakra healing<\/a>, or any of the many, many practices available, spend some time every day acknowledging and cultivating this esoteric dimension of your being.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">When all your energies are brought into harmony, your body flourishes. And when your body flourishes, your soul has a soil in which it can blossom in the world.<\/p>\n<cite>\u2014 Donna Eden, trainer of Mindvalley\u2019s <em>Energy Medicine<\/em> Quest<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">The more time you can afford to work in this area, the more benefits you\u2019ll gain. Even a few minutes of circulating your energy or balancing your <a href=\"https:\/\/blog.mindvalley.com\/7-chakras\/\" target=\"_blank\" rel=\"noreferrer noopener\">chakras <\/a>will deliver noticeable changes in your overall health and general vitality.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-try-this-in-your-daily-routine-energy-healing\">Try this in your daily routine: energy healing<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cBut&#8230;I don\u2019t know anything about energy.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you haven\u2019t adopted an energetic practice of your own yet, here are a few articles to help familiarize yourself with it:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blog.mindvalley.com\/qigong-for-beginners\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>Qigong for beginners: Mastering your physical and mental self<\/em><\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/blog.mindvalley.com\/energy-healing-transform-life\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>Bring clarity and balance to your life with energy healing<\/em><\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/blog.mindvalley.com\/7-chakras\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>7 chakras: Unlock the door to spiritual awakening even if you\u2019re just starting out<\/em><\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">And as a Mindvalley Member, we seriously spoil you in this category. You can explore the different energy programs and see which style you most resonate with.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Take in a lesson a day \u2013 most are around the 20-minute range. They\u2019re created in bite-size so that the information is easier to absorb, and it can perfectly fit into your hour-long daily routine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For a quick introduction to the realm of energy, have a peep at this video from Mindvalley\u2019s A-Fest, where energy healers Donna and David Eden do an energy medicine demonstration with an audience member and explain the science behind what\u2019s happening.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Skeptical Of Energy Medicine? This May Change Your Mind | Donna Eden\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/vExSV3xJ9do?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-when-it-comes-to-your-relationships\">4. When it comes to your relationships<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Humans are social creatures. We seek connections to <a href=\"https:\/\/blog.mindvalley.com\/feeling-worthy\/\" target=\"_blank\" rel=\"noreferrer noopener\">feel worthy<\/a> and feel that we belong.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Like a gadget to electricity, we\u2019re alive when we surround ourselves with good people. Whether it\u2019s our lover, family, children, friends, co-workers, or neighbor Larry, there\u2019s no denying that strong bonds help shape who we are and how we view life.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">The purpose of relationships is not to have another who might complete you, but to have another with whom you might share your completeness.<\/p>\n<cite>\u2014 Neale Donald Walsch, trainer of Mindvalley\u2019s <em>Awaken the Species<\/em> Quest<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">An <a href=\"https:\/\/www.apa.org\/monitor\/2018\/03\/life-saving-relationships\" target=\"_blank\" rel=\"noreferrer noopener\">article<\/a> by the American Psychological Association links the power of relationships leads to better physical and mental health. It reports that \u201c<em>strong social relations increase the likelihood of survival by 50% regardless of age, sex, or health status.<\/em>\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That\u2019s why Mindvalley puts a strong emphasis on connections \u2014 it\u2019s an \u2018aging gracefully\u2019 treatment. The Tribe is a community of educators, employees, and tribe members like you who have dedicated their lives to helping themselves and others achieve the ultimate in personal transformation.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-try-this-in-your-daily-routine-connections\">Try this in your daily routine: connections<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Forget the small talk; focus on the connection. As a Member of Mindvalley, the Tribe will always have your back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can head over to <a href=\"https:\/\/www.mindvalley.com\/apps?utm_source=blog&amp;utm_campaign=download_connections_app&amp;shortlink=download&amp;c=General&amp;pid=Blog\" target=\"_blank\" rel=\"noreferrer noopener\">Connections<\/a> in the Mindvalley App and spend a few minutes discussing Quest lessons with other students. Or arrange for a meet-up with those living in your area code.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>But I don\u2019t like to socialize.<\/em>\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We get that. So here are some great tips from relationship experts on The Mindvalley Podcast to get you started:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/podcast.mindvalley.com\/this-is-the-secret-to-a-healthy-relationship-sheleana-aiyana\/\" target=\"_blank\" rel=\"noreferrer noopener\">This Is the Secret to a Healthy Relationship with Sheleana Aiyana<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/podcast.mindvalley.com\/why-youll-never-achieve-anything-alone-keith-ferrazzi\/\" target=\"_blank\" rel=\"noreferrer noopener\">Why You\u2019ll Never Achieve Anything Alone with Keith Ferrazzi<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/podcast.mindvalley.com\/the-real-reason-you-arent-finding-true-love-katherine-woodward-thomas\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Real Reason You Aren\u2019t Finding True Love with Katherine Woodward Thomas<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Relationships are like plants. The more we nurture them and understand how they work, the more we can grow from them.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-when-it-comes-to-your-work\">5. When it comes to your work<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mantras aren\u2019t all about mindfulness and the <em>Om<\/em>. When it comes to working, the mantras are \u201cliving for the weekend\u201d or \u201cwork is just a paycheck.\u201d (Admittedly, they\u2019re a mouthful and don&#8217;t give the same vibrational healing as <em>Om<\/em> does.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most employees don\u2019t find their work meaningful, according to the <a href=\"https:\/\/www.gallup.com\/workplace\/349484\/state-of-the-global-workplace-2022-report.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">2022 Gallup Report<\/a>, <em>State of the Global Workplace<\/em>, with only 21% being engaged at work. What\u2019s more, working women in North America are reported to be among the most stressed employees in the world.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Find work that sets your soul on fire. Find work that helps others and swells your heart. When work feels like play, you know you\u2019ve found the right path.<\/p>\n<cite>\u2014 Vishen, founder of Mindvalley<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>But I don\u2019t know what to do with my career\u2026<\/em>\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It might just be that you lack the qualifications, are scared to try new things, fear failure, lack guidance, or have been convinced by the <a href=\"https:\/\/www.youtube.com\/watch?v=X1_CeAUJm_8\" target=\"_blank\" rel=\"noreferrer noopener\">culturescape<\/a> that you really wanted to be a doctor, lawyer, or engineer\u2026&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-try-this-in-your-daily-routine-journaling\">Try this in your daily routine: journaling<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">One major thing the Gallup Report points out is that \u201c<em>employee wellbeing is the new workplace imperative.<\/em>\u201d And when it comes to well-being, it\u2019s all about looking internally.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">An incredibly powerful way to do that is to <a href=\"https:\/\/blog.mindvalley.com\/how-to-start-journaling\/\" target=\"_blank\" rel=\"noreferrer noopener\">start journaling<\/a>, so you can find out what truly excites you. And when you do this practice, two fundamental things happen:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>It lets you get thoughts out of your head <\/strong>\u2014 it\u2019s a bit like closing down a few of the windows on your desktop. You\u2019re freeing up RAM to work on what\u2019s really important.<\/li>\n\n\n\n<li><strong>It ingrains and encodes information in multiple modalities of learning.<\/strong> Okay, so that\u2019s a bit of a mouthful, but it basically means that your brain can better store, retain, and process information when you write things down.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">If your Hello Kitty journal is full, or you want to take journaling into the 21st Century, consider using <a href=\"https:\/\/insights.mindvalley.com\/discover\" target=\"_blank\" rel=\"noreferrer noopener\">Mindvalley Insights<\/a>. With Insights, you can attach your thoughts to books, websites, Mindvalley Quests, and other digital objects and share them with the world.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to journal privately, you can, but using Insights, you can subscribe to the brains of others and they to yours. Imagine if Da Vinci, Edison, et al. were on Quora, and you\u2019re getting somewhere close.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-when-it-comes-to-your-performance\">6. When it comes to your performance<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This is probably one of the simplest things to add to your daily routine, and depending on your physiology, it could have a massive impact on virtually every aspect of life.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Your health is far more up to you than it is to your doctor.<\/p>\n<cite>\u2014 Eric Edmeades, trainer of Mindvalley\u2019s <em>WILDFIT<\/em> Quest<\/cite><\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Whether it\u2019s 5HTP, EPA, DHP, or CBD, there\u2019s no shortage of sexy-sounding abbreviations on the market that can have genuinely revolutionary health benefits for some people.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Supplements are beneficial if you have a particular nutrient deficiency, and it\u2019s well worth consulting a dietary analysis service like Viome (created by futurist visionary and trainer of Mindvalley\u2019s <em>The Power of Boldness<\/em> Quest, <a href=\"https:\/\/blog.mindvalley.com\/questions-for-entrepreneurs\/\" target=\"_blank\" rel=\"noreferrer noopener\">Naveen Jain<\/a>) which analyzes stool samples to give you a detailed breakdown of any areas your lacking and what to do about it.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-try-this-in-your-daily-routine-supplements\">Try this in your daily routine: supplements<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">If you haven\u2019t got the funds for that, <strong>try a bit of self-biohacking<\/strong>. Take a look at the <a href=\"https:\/\/podcast.mindvalley.com\/4-supplements-everyone-should-start-taking-now-shawn-stevenson\/\" target=\"_blank\" rel=\"noreferrer noopener\">basic supplements<\/a> and see if it works for you. Try to add some element of control over the variables, i.e., try one at a time, so you can see what makes the difference.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Don\u2019t just start taking every supplement under the sun at once (but speaking of the sun, maybe start with Vitamin D, since almost everyone is deficient in that in this day and age).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-an-hour-a-day\">An hour a day<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Remember the tortoise and the hare? The moral of that story was that slow and steady wins the race. While that may have been true in Aesop\u2019s time, the world moves faster now. Speedy <em>and<\/em> steady is what wins the race today.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, that doesn\u2019t mean you can\u2019t spend more time on things if you want. Nothing is stopping you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you love to exercise and spend a couple of hours every day doing so, continue by all means. If you love to meditate for hours on end, great! If you want to binge-watch an entire Mindvalley Quest in a weekend, awesome.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The point is to demonstrate that even if you\u2019re busy AF, there are speedy and optimal ways to work on yourself, just a little, every day, no matter what it is you want to improve. And when you find time to work on all these dimensions daily, that\u2019s when life can really take off for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And now, getting started is easier than ever<strong>.<\/strong> <a href=\"https:\/\/home.mindvalley.com\/quiz?utm_source=blog_inline_link&amp;utm_campaign=quiz&amp;utm_medium=blog&amp;otag=blog_quiz\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sign up for a free Mindvalley account<\/strong><\/a> and unlock access to life-changing programs like <em><strong>Be Extraordinary<\/strong><\/em>, <em><strong>The 6 Phase Meditation<\/strong><\/em>, and <em><strong>Superbrain<\/strong><\/em>\u2014all made to to inspire your personal growth, even on the busiest days.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So no more buts. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Welcome in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>No more excuses. One hour a day \u2013 that\u2019s all you need for the ultimate daily routine for your mind, body, soul, relationship, work, and performance. <\/p>\n","protected":false},"author":9,"featured_media":73087,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[4],"tags":[5589],"series":[],"area-of-growth":[3417],"outcome":[3488,3457],"featured":[],"coauthors":[329],"class_list":["post-11328","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind","tag-mind-free-resources","area-of-growth-goals","outcome-habits","outcome-time-management"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The Ultimate Daily Routine You Can Do Even If You\u2019re Busy AF<\/title>\n<meta name=\"description\" content=\"No more excuses. One hour a day \u2013 that\u2019s all you need for the ultimate daily routine for your mind, body, soul, relationship, work, and performance.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mindvalley.com\/blog\/daily-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate Daily Routine You Can Do Even If You\u2019re Busy AF\" \/>\n<meta property=\"og:description\" content=\"No more excuses. One hour a day \u2013 that\u2019s all you need for the ultimate daily routine for your mind, body, soul, relationship, work, and performance.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mindvalley.com\/blog\/daily-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"Mindvalley Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mindvalley\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-07-26T08:15:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-01T14:11:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2022\/07\/3a98711d-daily-routine-mindvalley-blog-01-midjourney-seo-team.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1456\" \/>\n\t<meta property=\"og:image:height\" content=\"816\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Tatiana Azman\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mindvalley\" \/>\n<meta name=\"twitter:site\" content=\"@mindvalley\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/daily-routine\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/daily-routine\\\/\"},\"author\":{\"name\":\"Tatiana Azman\",\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/#\\\/schema\\\/person\\\/8df61b207975784974e1376cb83a0004\"},\"headline\":\"The ultimate daily routine you can do even if you\u2019re busy AF\",\"datePublished\":\"2022-07-26T08:15:22+00:00\",\"dateModified\":\"2025-09-01T14:11:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/daily-routine\\\/\"},\"wordCount\":3476,\"publisher\":{\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/daily-routine\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/storage.googleapis.com\\\/mv-prod-blog-en-assets\\\/2022\\\/07\\\/3a98711d-daily-routine-mindvalley-blog-01-midjourney-seo-team.webp\",\"keywords\":[\"Free Resources on Mind\"],\"articleSection\":[\"Mind\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/daily-routine\\\/\",\"url\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/daily-routine\\\/\",\"name\":\"The Ultimate Daily Routine You Can Do Even If You\u2019re Busy AF\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/daily-routine\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindvalley.com\\\/blog\\\/daily-routine\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/storage.googleapis.com\\\/mv-prod-blog-en-assets\\\/2022\\\/07\\\/3a98711d-daily-routine-mindvalley-blog-01-midjourney-seo-team.webp\",\"datePublished\":\"2022-07-26T08:15:22+00:00\",\"dateModified\":\"2025-09-01T14:11:34+00:00\",\"description\":\"No more excuses. 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