The Well-Designed Day Includes These 8 Things

Updated: Jan 20

Kids thrive on structure, and so do adults. Build a blueprint for your busy day to make sure your self-care makes the top of your to-do list.

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Your wellness matters more than anything you do today. Plan your day accordingly.

I was on a quest to find the optimal schedule as a busy mom. Then I realized that when I structured my day around wellness, I felt better and had more energy for all the things.


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Drawing upon Ayurveda (yoga’s sister science known as the “science of life”) and everything I have learned about wellness over the last decade as a yoga teacher, writer and avid reader of wellness content, here are 8 things to include when rebuilding your day to prioritize your self-care.

  1. Get at least 8 hours of sleep, which means an early bedtime. Aim to be in bed by 10 p.m. The sleep you get before midnight is the most restorative.

  2. Wake up early—by 6 a.m. This is the time of day when the earth and your house are still and quiet (unless, of course, your toddler wakes up when the birds start chirping before 5 am).

  3. Meditate just after waking to start your day grounded and centered. Try this one-minute meditation before you even open your bedroom door.

  4. Get moving in the morning for at least 30 minutes. This could be a walk outdoors, exercise DVD or video or an at-home yoga practice. Just don’t put it off until late in the day.

  5. Eat breakfast between 7 and 9 a.m. and make it the second largest meal of the day. You need just enough fuel to power you through until lunch.

  6. Break for lunch between noon and 2 p.m., which is when digestion and the sun are at their strongest. Make lunch your largest meal of the day. Your body will have plenty of time to digest it as you move about your day.

  7. Eat dinner—your smallest meal of the day—between 5 and 7 p.m. The idea is to eat a small meal so your body can work on restoring and resting and not digesting at night while you sleep.

  8. Journal about your day and read something uplifting just before bed. Make your bed a screen-free zone.

Practice It: Design Your Day

Write out your must-haves for a well-lived day.


Note that this website is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.

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