Craft Your Healthy Daily Routine: 10 Habits To Follow, Insights, Tips & More!



Published on: 18-Apr-2024


10 min read




Anvesha Chowdhury


Craft Your Healthy Daily Routine: 10 Habits To Follow, Insights, Tips & More!

Craft Your Healthy Daily Routine: 10 Habits To Follow, Insights, Tips & More!

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Maintaining a healthy lifestyle can be tricky and daunting on most days. With so many responsibilities competing for our attention, losing sight of our health is easy. Creating a healthy lifestyle daily supports physical, mental, and emotional health, and you can improve your quality of life by applying these mindful practices. 

In this guide, you will unlock how to craft a healthy daily routine that syncs with your lifestyle. Further, we’ll highlight 10 healthy habits to follow everyday that will revamp your well-being, boost productivity and foster a sense of balance in life. Ready to be uplifted? Keep reading!  

Table Of Contents 

1. What Is The Best Healthy Daily Routine? 

2. Healthy Daily Routine: What Are 10 Healthy Habits? 

3. How Do I Start A Healthy Routine? 

4. Healthy Daily Routine For Weight Loss 

5. List Of Healthy Daily Routine Food That You Can Stick To Stay Fit! 

6. Healthy Daily Routine For Kids, Students, And Adults 

7. Dietitian’s Recommendation 

8. The Final Say 

9. FAQs 

10. References 

What Is The Best Healthy Daily Routine? 

If you are looking to make some significant lifestyle changes, here is the best healthy daily routine that you can follow: 

Morning Routine 

Make an early start 

Start the day by waking up early; give yourself enough time to wake up quickly without rushing. 


Drink a glass of water after a night's rest to hydrate your body. Adding lemon or cucumber slices enhances the flavour and provides additional health benefits. 

Mindfulness Practice 

Take a few minutes to practice mindfulness or meditate to focus and set the tone for the day ahead. 


Engage in physical activity, whether a morning run, yoga, or simple stretching. Exercise can improve your mood, circulation, and overall health. 

Eat a healthy breakfast 

Nourish your body with a nutrient-dense breakfast of whole grains, fruits and protein-rich foods. Avoid sugar and choose foods that provide energy in the morning. 



Plan your workday by prioritising tasks and setting realistic goals. Take breaks at regular intervals to give your brain a rest and prevent stress. 

Healthy Snacks 

Add nuts, fruit or Greek yoghurt to boost energy and prevent weight loss. 


Follow a proper hydration routine by drinking water and herbal teas.  

Lunch Ritual 

Enjoy a meal full of protein, vegetables, and whole grains. Don't be heavy; make foods that can slow you down.   


Add short bursts of exercise to your routine to combat sedentary behaviour. Stretching or taking a brisk walk can rejuvenate your body and mind. 

Evening Routine 

Digital Detox 

Try to limit your screen time before bed to reduce blue light, which can disrupt sleep; try reading a book or journaling instead. 

Eat a healthy dinner 

Before bed, choose a light dinner that won't tire you out. Add more vegetables and lean protein while reducing thick sauces and fried foods. 


Relax with a calming ritual before bed, such as taking a warm bath, doing gentle yoga, or listening to soothing music. 

Mindfulness Reflection 

Take some time to reflect on daily events and express gratitude for positive experiences. This practice promotes satisfaction and happiness. 

Sound sleep 

Promote sleep by maintaining an 8-hour sleep schedule to provide your body with adequate rest. Aim for peaceful sleep to improve physical and mental health. 

Healthy Daily Routine: What Are 10 Healthy Habits? 

Here are 10 healthy habits which should be a part of your daily healthy routine to stay fit: 

1. Indulge In Physical Activity 

Regular physical activity is essential for controlling heart disease, increasing strength, and reducing the risk of chronic diseases such as diabetes and obesity.  

2. Use Nutritious Foods 

Eat foods rich in vitamins, fruits, vegetables, whole grains, lean protein, and healthy fats to provide nutrients necessary for the proper functioning of the body and for promoting overall health.  

3. Drink Enough Water 

Water is essential for hydration, digestion, temperature control, and general body function. To stay hydrated, follow a proper hydration routine, track your water intake and drink at least eight glasses of water every day.   

4. Get Enough Sleep 

Establish a consistent bedtime routine to get a good night's sleep. Adequate sleep is essential for cognitive functions, emotional regulation, and physical health  

5. Stress Management 

Practice stress reduction techniques such as mindfulness, meditation, deep breathing, or exercise to reduce the adverse effects of stress. 

6. Regular Check-Ups 

Talk to your doctor to schedule regular check-ups, vaccinations, and any health concerns. Early diagnosis and treatment of health issues can improve outcomes  

7. Limit Alcohol And Smoking 

To reduce the risk of many diseases, including heart disease, cancer, and respiratory problems, reduce alcohol consumption and avoid using tobacco products.  

8. Protect Your Health 

Protect your health by paying attention to hunger, consuming whole foods, and avoiding distractions such as screens or work while eating. This helps prevent overeating and encourages healthy food choices  

9. Build Relationships 

Build relationships with your friends, family, and neighbours. Social support that provides a sense of belonging and purpose is essential for mental and emotional health  

10. Personal Care 

Take time to nourish your body, mind, and soul. This might include taking a relaxing bath, expressing gratitude, journaling, or participating in activities that bring you joy.  

How Do I Start A Healthy Routine? 

Setting up a healthy daily routine is extremely important in today’s day and age. If you are looking to set up a healthy daily routine for yourself, here is what you can do: 

1. Set Clear Goals 

Define what you want to achieve by living healthy every day. Whether you're losing weight, reducing stress, improving your overall health, or doing something else, having clear goals will give you direction and motivation  

2. Start Small 

Focus on consuming one or two healthy foods at a time. Trying to change your entire lifestyle overnight can be frustrating and unsuccessful. Start with simple changes like drinking more water or adding more vegetables.  

3. Make A Plan 

Create a plan for your healthy daily life. List specific things you will do each day, such as exercising, planning healthy meals, and making time for self-care.  

4. Develop A Routine 

Relationships are crucial to developing healthy habits. Create a daily or weekly routine that includes activities of your choice, such as morning exercise, Sunday dinner prep, and a night out.  

5. Track Your Progress 

Track your behaviour and progress towards your goals. Use a journal, app, or habit tracker to track your activities, reflect on your successes, and identify areas for improvement.  

6. Find An Activity That Works For You 

Try different activities and methods to find the one that suits you. Not all healthy habits suit everyone, so research your options until you find one that suits your interests and lifestyle  

7. Be Flexible 

Be flexible and open to adjusting your daily behaviour as needed. Life is unpredictable, and you will inevitably experience ups and downs. Instead of seeing these challenges as failures, see them as opportunities for growth and learning 

8. Find Support 

Surround yourself with supportive people who encourage and motivate you to stay healthy. Create a community for additional accountability and inspiration.  

9. Treat Yourself With Compassion 

Be kind to yourself along the way. Change takes time and always causes setbacks. Celebrate your successes, even the small ones, and treat yourself with compassion and understanding during difficult times 

10. Be Patient And Persevere 

Creating healthy habits can be a time-consuming process that requires patience and perseverance. Even if progress is slow, stick to your goals and believe your efforts will yield positive results. 

Healthy Daily Routine For Weight Loss 

If your target is weight loss, here is what you can do while maintaining a healthy daily routine: 

1. Eat A Healthy Diet 

Focus on whole, minimally processed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Exercise in moderation and eat a variety of foods.  

2. Do Regular Exercise 

This includes cardiovascular exercises such as walking, running, or cycling and strength training that may require using weights in your daily routine. Aim for at least 150 minutes of aerobic weekly exercise, including two days of strength training.  

3. Maintain Proper Hydration 

Drink plenty of water daily to stay hydrated and support your body's immune system. Replace sugary beverages with water, coconut water or herbal tea and limit alcohol consumption.  

4. Avoid Restaurants 

Eat healthy meals and snacks regularly to keep your metabolism steady and prevent overeating. Make sure to eat all your meals, especially breakfast, as this will lead to hunger and poor food choices later in the day  

5. Follow Healthy Eating Habits  

Pay attention to hunger and fullness warnings and practice healthy eating by taking every bite and chewing it properly. Do not get disturbed while eating. This helps prevent overeating and encourages healthy eating habits because you focus on what you eat. 

6. Get Sound Sleep 

Get seven to nine hours of good sleep every night. Lack of sleep can affect hormones and metabolism, leading to weight gain. Establish a regular sleep schedule to maintain a proper sleep schedule. 

7. Stress Management 

Stress is inevitable, so find healthy ways to manage everyday stress, such as meditation, deep breathing, yoga, or hobbies. Chronic stress can cause you to crave high-calorie foods, leading to weight gain  

8. Embrace Support System 

Surround yourself with friends, family, or weight loss groups who can support and encourage you on your journey. Share your goals with others and celebrate your success together.  

9. Track Your Progress 

Use a journal, app, or fitness tracker to track your food intake, physical activity, and weight loss. Check your progress regularly and adjust as needed to stay on track toward your goals. 

List Of Healthy Daily Routine Food That You Can Stick To Stay Fit 

Here are some readily available food items that you can make a part of your healthy daily routine to stay fit: 


Apples, Bananas, Berries (strawberries, blueberries, raspberries), Oranges, Kiwi, Pineapple, Grapes, Mango, Watermelon, Papaya 


Spinach, Kale, Broccoli, Bell peppers (red, yellow, green), Carrots, Tomatoes, Cucumbers, Zucchini, Brussels sprouts, Cauliflower 

Whole Grains 

Oats, Quinoa, Brown rice, Barley, Bulgur, Whole wheat pasta, Buckwheat, Millet, Farro, Amaranth 

Lean Proteins 

Chicken breast, Fish (salmon, tuna, trout), Tofu, Tempeh, Beans, Lentils, Greek yoghurt 

Healthy Fats 

Avocado; Walnuts, Almonds, cashews; Chia seeds, pumpkin seeds, flaxseeds; Olive oil, Coconut oil; Mackerel, salmon, sardines; Peanut butter, almond butter 

Healthy Snacks 

Whole grain crackers; Greek yoghurt with fruits, seeds, or nuts; Mixed seeds, nuts, and dry fruits; Popcorn (air-popped, lightly seasoned), Makhana, Roasted chana, Khakhra, Sprouts 

Herbs and Spices 

Basil, Cilantro, Garlic, Ginger, Turmeric, Cinnamon, Oregano 


Water, Herbal tea (chamomile tea, green tea, tulsi tea, and peppermint tea), Vegetable juice, Fruit-infused water 

Healthy Treats 

(in moderation) 

Dark chocolate, Frozen yoghurt or regular fat-free yoghurt, Homemade energy bars, Fruit smoothies  

Healthy Daily Routine For Kids, Students, And Adults 

Here is a healthy daily routine tailored to your needs to keep you fit, healthy and hearty. 

Healthy Daily Routine For Kids 


  • Start the day with a good breakfast of whole grains, fruits, yoghurt and other foods.  

  • Participate in physical activity or play games to keep your energy high for the day ahead. 

During the day 

  • Remember to take breaks for snacks and lunch when going to school or homeschooling.  

  • Participate in games, imaginative play or outdoor activities to promote physical and cognitive development.  

  • Limit screen time and encourage interactive gaming or reading. In the afternoon, Eat a healthy lunch with various food groups, such as protein-rich sandwiches, vegetables, and fruits.  

  • Participate in activities, hobbies or sports to develop skills and bond with friends.  

  • Eat healthy snacks like chopped veggies and hummus or a piece of fruit to stay refreshed and focused. 


  • Eat a family meal together consisting of protein, vegetables and whole grains.  

  • Create a bedtime routine that includes reading or telling bedtime stories.  

  • Aim for 9-11 hours of good rest each night to get enough sleep, depending on your age. 

Healthy Daily Routine For Students 


  • Wake up and have breakfast on time to give your brain enough energy to study.  

  • To study or participate in distance learning, stay active, and attend class.  

  • Pack a healthy lunch, a snack for school or college, a full selection of sandwiches, salads, nuts, and more. 

During the day 

  • To stretch, move, and rejuvenate during breaks between classes or study sessions. 

  • Drink water every day and limit soft drinks to stay hydrated.  

  • Use working time effectively, manage time, and prioritise work effectively 

  • Eat a healthy lunch of protein, vegetables, and complex carbohydrates to maintain energy levels.  

  • Join events, clubs or sports to find interests and build relationships.  

  • Take time for homework or assignments and make studying quiet and peaceful. 


  • Have dinner with your family, discuss the day's activities, and enjoy good times together.  

  • Limit your screen time before bed and avoid using any electronic device to promote relaxation and preparation for sleep. 

  • Maintain a regular sleep schedule and aim for 8-10 hours each night to support intelligence and learning. 

Healthy Daily Routine For Adults 


  • Wake up at a similar time and eat a good breakfast, such as eggs, whole grains, and fruit.  

  • Participate in physical activity, whether a morning workout, a yoga class, or a brisk walk.  

  • Monitor daily goals and priorities and set goals. 

During the day 

  • Attend to work or responsibilities, take breaks, stretch, move, and refocus when necessary.  

  • Drink water every day and include snacks such as nuts, fruit, and yoghurt in your diet to stay hydrated.  

  • Stress management techniques include deep breathing or mindfulness to maintain balance and increase energy. 

  • Eat a healthy protein, vegetables, and whole grains lunch for energy and focus.  

  • Take a short break to recharge, chat with colleagues, or get out into the fresh air and sunshine.  

  • Maintain focus and work until the end of the job or work responsibility. 


  • After leaving work, engage in leisure activities, such as preparing a healthy dinner, reading a book, or spending time with loved ones.  

  • Eat a meal rich in protein, vegetables, and healthy fats, and avoid large meals before bed.  

  • Sleep beauty exercises such as a warm bath, gentle stretching, or meditation before bed.  

  • Aim for at least 8 hours of quality sleep each night to support your health, well-being, and productivity the next day. 

Dietitian’s Recommendation  

 Start your day with a balanced breakfast. Prioritise quality sleep and practice mindful eating. Stay hydrated with water and limit sugary drinks. Incorporate lean proteins, fruits, vegetables, and whole grains into meals. Enjoy regular physical activity and take breaks to refresh your mind. Consistency is vital for long-term health. 

Dt. Akshata Gandevikar 

The Final Say 

In summary, healthy daily routines and habits form the foundation of a vibrant and fulfilling life. Self-care, mindfulness, and healthy nutrition can improve physical, mental, and emotional health. Remember that small, consistent actions lead to long-term results. Start developing good habits today and begin your journey to health and happiness! 


1. How can I plan a healthy morning routine for students? 

To plan a healthy morning routine for students, start by setting a consistent wake-up time and incorporating activities like hydration, stretching, and a balanced breakfast. Prioritise activities that promote mental clarity and energy, such as brief meditation or light exercise, to kickstart the day with focus and positivity. 

2. What is an ideal daily routine for healthy body and mind? 

Follow this ideal routine for healthy body and mind:  

  • Set Clear Goals 

  • Start Small 

  • Make A Plan 

  • Develop A Routine 

  • Track Your Progress 

  • Find An Activity That Works For You 

  • Find Support 

  • Treat Yourself With Compassion 

  • Be Patient And Persevere 

3. Could you provide me an example of the best daily routine for a healthy life with a timetable? 

A balanced daily routine for a healthy life with time table includes: 

  • 6:00 AM: Wake up and hydrate 

  • 6:30 AM: Exercise or stretch 

  • 7:30 AM: Breakfast with protein and fibre 

  • 8:30 AM: Commute or start work/study 

  • 12:00 PM: Nutritious lunch break 

  • 3:00 PM: Snack time with fruits or nuts 

  • 6:00 PM: Exercise or leisure activity 

  • 7:00 PM: Dinner with lean protein and vegetables 

  • 9:00 PM: Wind down with relaxation or reading 

  • 10:00 PM: Bedtime for adequate rest 

4. Which habit is often regarded as the best of daily routine? 

Regular exercise is often regarded as the cornerstone of a healthy daily routine. It offers numerous physical and mental benefits, including improved cardiovascular health, strengthened muscles, enhanced mood, boosted energy levels, and better sleep. 


About ToneOp   

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.   


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