Samui's #1 Exclusive Detox, Weight Loss & Wellness Retreat +66 (0) 808 803 489

Establishing your own personal daily routine is one of the best things that you can do to assure a balanced state of mind. A daily routine utilizes your natural biological clock working with nature’s rhythm. A daily routine also aids in proper digestion, nutrient absorption and development of develop new cells within your body. Giving yourself permission, every day, to take care of your needs in a routine manner helps to generate a natural feeling of high self-esteem, peace and happiness.

We know about the importance of instilling structure in the lives of children, however, it is sometimes easy to forget that the same is true for adults. A routine provides a sense of structure and familiarity. Structure is a way of organizing your life so that it makes sense to you. You wake up with a sense of ownership, order, and organization of your life. Developing a routine will help you become better, faster and more adept at what you do each and every day.

Build Good Habits and Ward Off Depression

We are creatures of habits. Actively and consciously building a daily routine for yourself instills plenty of good habits. When we consciously decide what we want to do with every day of our lives, we generally want to do what makes us happy or what gives us the most utility.  As such, we build tons of good habits along the way by actively participating in our daily lives. This active participation is a great tool to ward off depression.


Increase Efficiency

A routine is something that you do over and over again, eventually making it a habit.  Once it is a habit, you do not need to think about it to act. The act of automation increases efficiency in your life, by enabling you to do things without consciously thinking about it. You will automatically get things done, without having to remind yourself to get things done. In this manner, you do not let anything slip and you save time by not having to decide what to do with your day.

Negate the Need for Willpower and Motivation

A routine negates the act of having to will or motivate yourself to do something.  Willpower is finite and motivation is not constant. Therefore, relying on routine to accomplish tasks is a lot easier than relying on willpower and motivation. Yes, when establishing a routine, you do have to will and motivate yourself to stick to the routine. However, once the routine is set, it is on autopilot and the need for constant willpower and motivation is no longer necessary.

Build Momentum

Routinely doing something every day, even if it is just a little bit, builds big momentum in the long run. There is a quote that goes “little by little, a little becomes a lot.” I find that to be true for almost everything in life. Although the benefits of doing something every day are small, the payoff is huge after a while. For instance, saving $10 everyday by cooking your own lunch means you save an extra $3,650 a year. Running a mile a day means you will have ran 365 miles in a year, the distance of almost 14 marathons. Reading 20 pages a day means you will have read 7,300 pages in a year, close to 30 books.

Basics Healthy Routine Suggestions:

Wake With The Sun – Give thanks to your surroundings as you awaken and be present with your morning self-care practices. Try not to look at the internet, phone, tv, mail ect… until after breakfast!

Drink 2 Glasses of Water Upon Waking Up – Ideally warm lemon water with raw honey and a dash of apple cider vinegar (please add link to the new apple cider vinegar article)

Exercise – Whether you have 10 minutes or 90, break a sweat before you jump in the shower

Eat A Big Breakfast! – You’ve heard that breakfast is the most important meal of the day, but did you know that it should also be your largest meal of the day?! You will burn these calories (energy!) throughout the day, so fill-up and get as much fiber (fruits and vegetables!) as possible.

Plan and perhaps even prepare your snacks and lunch so that you don’t find yourself at a quick-fix drive through window! Have a snack that contains protein at mid-morning and mid-afternoon each day. Prepare two snacks and a lunch for the day ahead. Options can include a small apple with some almonds, a boiled egg, tomatoes with balsamic dressing and a piece of feta cheese, hummus with veggie sticks or a protein bar that has a nutritional balance of 40:30:30 or 40:40:20. Ensure you are eating every three hours, and aim to never miss your afternoon snack. Studies show individuals who eat four times per day enjoy greater weight loss. Eating regularly will avoid blood-sugar highs and lows that can affect your mood and energy.

Drink Adequately – Find a 1.5 Litter bottle for water and fill it each morning, keeping in mind that you should finish it by the end of the day. Fill a thermos or a nice teapot with hot water, put in a couple green tea bags and let it steep for 5-10 minutes, then remove the tea bags. Drink the tea throughout the day in addition to your water. Be sure to steep your green tea to allow the active ingredients to reach full potency.

Go Light on Dinner and Eat Early – Eat your hormonally balanced dinner before 8pm to avoid weight gain — earlier is better. Your plate should include lots of fibrous carbohydrates, made up of one-third salad and one-third veggies. The other third should be your protein. Your fats may fall on top of your carbohydrate selections (as a curry sauce or salad dressing, for instance) or be consumed within your protein selections. You may want to include a starchy carbohydrate like brown rice, sweet potato, or squash (about ½ a cup) with your evening meal in order to boost your serotonin levels and help you sleep. Take your second dose of two to four omega-3 fish oil capsules with this meal.

Set a “Bedtime” for Yourself – Aim to get to bed before 10 or 11pm, sleeping in a darkened room for optimal recovery and to maximize the release of melatonin and growth hormone. Most sleep experts agree that seven to eight hours a night is optimal. However, some people may require more or less sleep than others. If you wake without an alarm and feel refreshed when you get up, you’re likely getting the right amount of sleep for you. Aim to go to bed and wake up at the same time every day for optimal health benefits.

Other ideas:

Walk barefoot on the earth for a few minutes
Practice Breathing Exercises followed by Meditation
Write down your goals
Make a to-do list for each day including things you can throughout each day to make you smile!

Here at New Body and Mind our daily schedule keeps our participants engaged, motivated and energized! Check out our Detox & Weight Loss Programs at!


#planning #planner #plan #weekend #family #friends #activity #fun #relax #mind #feeling #detox #weightloss #samui #newbodyandmind #thailand #reopening #bhfyp