When creating a routine for ourselves, it’s easy to set the bar high, making follow-through nearly impossible. We simply can’t count on always being able to perform at our best.
However, we can still make outstanding progress by working with our energy levels instead of expecting more out of ourselves. There’s a quote that puts it well: “On the days you only have 40% and you give 40%, you give 100%.”
Each day has its share of difficulties, and our willpower is only so great. Being realistic about what we expect of ourselves is a form of self-respect. It benefits you in the day you are in and sets you up for success in the days to come.
On low-energy days, our priorities lie in healthy habits to aid recovery. On high-energy days, we are primed to take on projects and tasks that require more brain and willpower.
I’ve written out five different routines that I cycle between depending on my energy levels each day. I will also talk about my favorite tool for tracking my energy, sleep, and stress levels as well.
P.S. – Enjoy some photos taken at the Osaka Aquarium earlier this year!
Balanced Energy Routine
A routine for ordinary days when energy is not too low but not too high. Perfect for everyday efficiency at home and at work. The core element of this routine is having three manageable tasks for the day and taking action on them in order of priority.
7:00 | Wake up
7:00-7:30 | Enjoy a cup of coffee and write morning pages (a daily exercise from The Artist’s Way)
7:30-8:00 | Get ready
8:00-8:30 | Make breakfast
8:30-9:00 | Commute
9:00-9:15 | Prioritize three tasks for the day
9:15-10:45 | Handle urgent emails and messages
10:45-11:00 | Quick break to stretch your legs
11:00-12:30 | Task #1
12:30-13:00 | Lunch
13:00-14:00 | Meetings, misc work time
14:00-15:30 | Task #2
15:30-15:45 | Quick break to stretch your legs
15:45-17:00 | Task #3
17:00-17:30 | Commute
17:30-18:00 | Take a break
18:00-19:30 | Cook and eat dinner
19:30-20:00 | Clean the kitchen
20:00-21:30 | Free time
21:30-22:00 | Wind down for bed
22:00 | Sleep
Tip: Set reminders for the movement breaks. Whether you work an office job, or just around the house, taking time to stretch your legs and get some fresh air is a simple habit that is great for your health.
How to Adjust this Routine For You: What Time Do You Work Best?
Aside from adjusting this routine to fit your normal workday, you can also take into account your peak times of productivity.
Is your productivity highest in the morning or in the afternoon? The easiest way to tell is to chart your energy levels on a scale of 1 to 10 in the early morning, mid-morning, after lunch, and late afternoon. If you do this for a week, you will likely spot a trend of when your energy peaks each day.
You may find that your morning energy levels best serve you for everyday tasks, and your afternoon energy levels are better for projects. Adjust your routine accordingly.
To take it a step further, you can block out these peak focus hours as “busy” on your calendar to decrease the likelihood of interruption. You can also keep your phone in another room while you work and reward yourself with a break afterward.
Low Energy Routine
For days with too little sleep or too much activity the day before. More focus toward breaks and picking one task to prioritize instead of three.
7:00 | Wake up
7:00-7:30 | Enjoy a cup of coffee and write morning pages
7:30-8:00 | Get ready
8:00-8:30 | Make breakfast and pack something to look forward to for lunch (dessert, a book to read, etc.)
8:30-9:00 | Commute
9:00-9:15 | Prioritize a single task for the day
9:15-10:45 | Handle urgent emails and messages
10:45-11:00 | Quick break to stretch your legs (especially important on low-energy days!)
11:00-12:30 | Start your task
12:30-13:00 | Enjoy your lunch. Extend it if you wish.
13:00-14:00 | Meetings, misc work time
14:00-15:30 | Work on task
15:30-15:45 | Quick break to stretch your legs
15:45-17:00 | Finish task and reward yourself
17:00-17:30 | Commute
17:30-18:00 | Take a break
18:00-19:00 | Cook and eat a simple dinner
19:00-19:30 | Clean the kitchen
19:30-20:30 | Relaxing free time
20:30-21:00 | Wind down for bed
21:00 | Sleep
Recovery Mode Routine
For days where illness, stress, or extreme exhaustion is present. Take leave if you’re able. At least aim to work from home for added flexibility. The focus of the day is actions that will help you recover.
8:00 | Wake up
8:00-8:30 | Enjoy herbal tea and write morning pages
8:30-9:00 | Shower, brush teeth, get dressed
9:00-9:30 | Make a light breakfast and take vitamins
9:30-9:00 | Morning walk
10:00-11:00 | Handle any work if needed
11:00-12:30 | Choose a relaxing activity to enjoy
12:30-13:00 | Eat a healthy lunch
13:00-13:30 | Take a nap
13:30-14:30 | Do an easy task around the house
14:30-15:00 | Afternoon walk
15:00-15:30 | Take a break
15:30-17:30 | Cook and eat a nutritious dinner
17:30-18:00 | Clean the kitchen
18:00-20:30 | Relaxing free time
20:30-21:00 | Wind down for bed
21:00 | Sleep
Why cook on a rest and recovery day?
Cooking is a simple task that offers a myriad of physical and mental health benefits. It activates the reward center of your brain, which in turn alleviates stress.
You can also monitor what ingredients you put in your meal. Good nutrition is key to recovery.
High Energy Routine
For days when no caffeine is needed to take on the day. Put your energy toward vigorous exercise and socializing.
7:00 | Wake up
7:00-7:30 | Enjoy a decaffeinated drink and write morning pages
7:30-8:00 | Get ready
8:00-8:30 | Make breakfast
8:30-9:00 | Commute
9:00-9:15 | Prioritize three tasks for the day
9:15-10:45 | Handle urgent emails and messages
10:45-11:00 | Quick break to stretch your legs
11:00-12:30 | Task #1
12:30-13:00 | Lunch
13:00-14:00 | Meetings, misc work time
14:00-15:30 | Task #2
15:30-15:45 | Quick break to stretch your legs
15:45-17:00 | Task #3
17:00-17:30 | Commute
17:30-18:30 | Hit the gym or go for a run
18:30-19:00 | Shower
19:00-22:00 | Spend time with friends or loved ones
22:00-22:30 | Clean up around the house
22:30-23:00 | Wind down for bed
23:00 | Sleep
High energy on the weekend instead?
This is true for many of us. The key aspect of this routine is using your energy for fitness and socializing. Put your energy on the weekend to good use by scheduling time to exercise and spend time with friends.
High Creative Energy Routine
For days where inspiration is high and you have the drive to go after goals. Putting your energy into action while you have it!
5:30 | Wake up
5:30-6:00 | Enjoy a coffee and write morning pages
6:00-6:30 | Get ready
6:30-7:00 | Morning walk
7:00-8:00 | Solo creative time
8:00-8:30 | Make breakfast
8:30-9:00 | Commute
9:00-9:15 | Prioritize three tasks for the day, but let the third one be for your creative hobby of choice
9:15-10:45 | Handle urgent emails and messages
10:45-11:00 | Quick break to stretch your legs
11:00-12:30 | Task #1
12:30-13:00 | Lunch
13:00-14:00 | Meetings, misc work time
14:00-15:30 | Task #2
15:30-15:45 | Quick break to stretch your legs
15:45-17:00 | Creative task
17:00-17:30 | Commute
17:30-18:00 | Afternoon walk
18:00-19:00 | Make and eat a simple dinner
19:00-20:30 | Solo creative time
20:30-21:00 | Wind down for bed
21:00 | Sleep
Why so early?
For this routine, I included creative time in the early morning, afternoon, and evening to give you multiple windows to create in. However, if you work best during nighttime, sleep until your usual time and opt for creating late into the night.
Your chronotype determines when your creativity is the greatest. While there are quizzes online to help you determine your chronotype, the most accurate way I have tracked my own is through my Oura Ring.
The Best Tool I’ve Found for Tracking My Energy Levels
I have owned a few popular health trackers in the past, but the king among them is my Oura Ring. It gathers insights into everything from my daytime stress levels to my sleep stages each night.
I’m not sponsored by Oura, but I know a good tool for health awareness when I find one. It has helped me and my partner identify our patterns and enact healthy change.
Each morning, my Ring uses data to formulate a readiness score for the day. This score considers my sleep, resting heart rate, and the previous day’s activity to accurately gauge my energy for the day ahead.
While this metric is a suggestion and not foolproof, it has been incredibly insightful for me. Oftentimes, my Ring catches a need for rest and recovery before my body reacts with illness. Alternatively, it shows me the days my body is well-rested and ready to take on challenges.
It makes a big difference to understand the causes behind your energy levels. For example, I know my heart rate elevates in the latter half of my cycle, which often leaves me feeling tired even if I sleep for a long time. Anticipating this, I make sure I am in bed early enough to do a meditation to bring my heart rate down.
Areas my Oura Ring helped me improve:
- avoiding long periods of sitting at work
- balancing stress with restorative time
- finding my chronotype and aligning my sleep schedule with it
- cultivating mindful moments throughout the day
- keeping my bedroom at the optimal temperature for sleep
- understanding my sleep stages and the effects if one is lacking
- increasing healthy habits that benefit my creativity
In short, awareness of your current habits can help you make changes to improve your energy each day. Whether you do so with a health tracker or through good old-fashioned awareness is up to you!
I hope these routines help you take on the day in a way that is gentle yet motivating, and I wish you all the best in the week ahead.
Until next time,
O&K
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