Top 10 Routines to Maximize Your Day

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”— Aristotle

In today’s fast-paced world, routines are often the first thing to go. We react more than we prepare. We move from moment to moment, hoping that just getting through the day is enough. But here's the truth: living reactively is not sustainable. It can leave you feeling overwhelmed, exhausted, and stuck.

At The Wellness Center, we understand that sometimes life does need to be taken moment by moment—but we also encourage you to build healthy routines that support your overall well-being. Routines create structure. They nurture your body, strengthen your mind, steady your heart, and uplift your spirit. With the right routine, you can transform your life from the inside out.

Why Routines Matter – Backed by Research

Let’s take a look at what science says:

1. Science Daily published a study of 1,800 seniors and found that those with consistent daily routines—like waking up early and staying active—reported higher happiness levels, fewer depressive symptoms, and better cognitive performance.➡️ Read the study

2. Research from Colorado State University found that children aged 5–9 with regular routines (like bedtime stories and family meals) showed enhanced brain development in areas related to language and emotional health.➡️ Read the article

3. A study by the University at Albany showed that people who had predictable routines in childhood developed better time management and attention skills later in life.➡️ Read the study

4. An analysis of over 3,200 preschoolers revealed that kids from disadvantaged homes were less likely to have bedtime routines. This was tied to factors like poverty, larger households, and lower maternal education.➡️ Read the study

   
   

These are just a few examples, but the evidence is clear: routines change lives.

From Struggle to Success: Routines That Work

Hi, I’m Chase, and I wrote this blog post because I know from experience that routine hasn’t always come easy to me. But when I started learning from people who thrive—like successful entrepreneurs, athletes, and wellness experts—I saw a pattern.

Here’s what many self-made millionaires have in common:

• Early Rising: Most wake up before 6 AM to start the day with purpose.

• Daily Exercise: 76% work out for at least 30 minutes a day.

• Lifelong Learning: 88% read or study for personal growth every single day.

• Goal Setting: 67% write down their goals and track progress.

• Time Management: Many use the first hour of the day to plan and prioritize.

  
  

These habits aren’t about being rich—they’re about being intentional.

Our Top 10 Wellness Center Routines to Maximize Your Day

Whether you're just getting started or want to level up your routine, here are 10 habits we believe can transform your life:

1. Red Light Therapy: Just 20 minutes a day can boost your physical, mental, and emotional well-being. It’s simple, relaxing, and incredibly effective.

2. Cold Plunging: A 3-minute plunge in cold water can have lasting effects on your mood, focus, and resilience. Start slow—maybe even with a cold shower—and always be safe (bring a friend if you're new to it!).

3. Healthy Eating: Food is medicine. Nourish your body with whole, nutritious meals and you’ll notice changes in your energy, mood, and even sleep.

4. Working Out: Movement is powerful. From quick home workouts to gym sessions or yoga videos, just start. Your body will thank you.

5. Getting a Full Night’s Rest: Prioritize sleep. Go to bed early, wake up early, and give your body time to repair and rejuvenate. “Early to bed, early to rise, makes you healthy, wealthy, and wise.”

6. Spiritual Practices: Connect with God—or whatever brings you peace and purpose. Prayer, devotionals, or even quiet reflection can ground and inspire you.

7. Healthy Connection: We’re wired for connection. Build a supportive circle. Talk, laugh, cry, share—it makes life so much richer.

8. Meditation: Start with 5 minutes. Work up to 30. Studies show it improves focus and emotional regulation. Let your mind breathe.

9. Intentional Relaxation: In a hustle culture, slowing down is an act of rebellion—and healing. Sip your favorite tea, gaze out the window, breathe. That’s enough.

10. A Hobby: Make space for joy. Whether it’s painting, gardening, playing music, or building LEGO sets—do something that makes your soul light up.

    
    

Your Next Step

Whether you’re a routine master or just getting started, we challenge you:

write it down. Build your routine with intention. If you’re not sure how to begin, we’ve created a simple template to help you get started. You can download the picture!

And if you haven’t visited The Wellness Center yet—this is your sign. We offer pulsed full-body red light therapy, and your first session is completely FREE. No strings attached. No card on file. Just come in and feel the difference.

👉 Click here to book your free session now!

Here’s to better habits, brighter days, and a healthier you. With love and wellness,

Chase & The Wellness Center Team