Reclaiming Your Energy Through Daily Routine
- amyransullivan
- 7 days ago
- 5 min read
Updated: 6 days ago
I am exhausted today. How about you? Is what you’re feeling right now normal for you?
Waking up tired isn’t my norm anymore, although it used to be. One of the gifts—and curses—of doing deep work on your own health (and then adding a stack of wellness certifications on top of it) is that you get to know yourself really well. The tough part is that once you know what “good” feels like, you can’t ignore the signs when you’ve drifted away from it. The gift is that you notice the shift early and can course‑correct before things go too far off track.
Most of that insight comes from noticing where I’ve changed or abandoned my normal routine.
It’s nearly impossible to pinpoint what is or isn’t working when we’re not aware of what we’re doing or how it’s affecting us. So if you’re feeling off—or even if you’re feeling wonderfully on—pause and ask:
What choices did I make that led me here? What circumstances shaped how I feel today?
A simple awareness practice
Think of your typical day. Start with the first 2–3 hours after waking. What are you doing, and in what order? Include the mundane details.
Do you check email or social media before you even get out of bed?
Do you drink water before coffee?
How do you feel—alert, foggy, calm, rushed?
Now look at the final 2–3 hours before bed. What actions are you taking, and how do you feel as you wind down?
Exhausted?
Amped?
Cozy?
Stiff?
If you have a few minutes, jot it down. If your memory is fuzzy, try logging your mornings and evenings for a week. Write down what you did step by step—yes, even the part where you scroll before turning out the lights (I'm so guilty of this!!). Please approach this with a lens of curiosity, rather than one with judgment. Skipping a workout or doomscrolling upon waking does not make you any less of a human.
Why this matters
Two reasons:
Awareness is powerful. It’s eye‑opening to see how we actually spend our time—especially our non‑work time.
If you’re building a new habit or working toward a goal, understanding your current routine is the key to success.
And this brings us to a concept I love.
Dinacharya: The rhythm that supports your life
Dinacharya is the Sanskrit (language of yoga and Ayurveda) word for daily routine.
Din = day
Acharya = to follow
Ayurveda, the ancient science of life, teaches that health rests on three pillars:
Proper Food (Ahara)
Proper Rest (Nidra)
Proper Pleasure (Brahmacharya)
A daily routine that honors these pillars helps guide us toward balance and vitality.
From morning to night, routine grounds the body and mind. It creates stability, which allows us to function at our best.
Additional benefits of a steady routine
Creates structure
Gives a sense of control
Saves time and reduces procrastination
Saves money
Builds momentum and confidence
Supports goal achievement
Improves self‑discipline
Lowers stress and anxiety
Creates more space for rest and relaxation
How to build your routine
Log what you’re doing and how you’re feeling for a week.
Look for patterns.
Make a list of what’s working in your morning and evening routines.
Add a few things you’d like to try, and subtract a few that aren’t serving you.
Choose ONE thing to add and ONE thing to remove. Keep it small and doable.
Below are ideas to inspire you.
Morning Routine Ideas
Think spring: awaken and cleanse. Set the tone for the day.
According to Ayurveda
Wake before sunrise
Gentle gratitude stretch
Evacuate bowels & bladder
Splash cool water on your face
Tongue scraping
Oil pulling with sesame or coconut oil
Warm beverage (lemon water or tea) with meditation
Morning asana practice
Warm, balanced breakfast eaten slowly
Other ideas
Gratitude list or journaling
Prioritize your day
Morning walk or workout
Read or write
Sit in the morning sun
Prepare your lunch
Mantra or manifesting practice
Here's what mine looks like
Wake between 5 - 5:30 am and think of a few things I'm grateful for.
Evacuate bowels and bladder (the bowel part took 5 years and a lot of effort and trials to make happen right upon waking. It's a practice like many other parts of life.)
Weigh myself (new addition to the routine to reflect my health journey for 2026. More on this in another post)
Have a glass of warm lemon water with my probiotic and collagen supplements
Enjoy a cup of coffee
Draw a new Moon card and an Archetype card to reflect upon
30-minute morning sadhana (kundalini meditation) online with my kundalini crew
practice japanese or spanish
Review my schedule and to-dos for the day and prioritize.
It all takes about 1 hour. And yes, it took me a while to get my body adjusted to getting up and prioritizing the time before really starting the day. I realize this isn't real for all humans. So start with what feels real and accessible to you.
Maybe it's simply thinking of 3 things you're grateful for when you first wake up and having a glass of water before your coffee. This is where I began, and I found it wonderfully impactful on my day.
Evening Routine Ideas
Think winter: cleanse and wind down. Prepare the body and mind for rest.
According to Ayurveda
Warm milk with ginger
Neti or nasya
Calming scents: lavender, rose, frankincense
Avoid stimulating spices
Dry brushing → shower → oil massage (abhyanga)
Other ideas
Turn off tech 1 hour before bed
Finish eating 2–3 hours before sleep
Focused time with loved ones
Gratitude list or journaling
Gentle yoga, yin, or nidra
Read or write
Soothing music
Prepare your lunch
Meditation or calming pranayama
Mine include
Finishing eating 2 - 3 hours before sleep
Catch-up time with my spouse
Something to mellow my mind and body - like a show and maybe some stretching
2 - 3 cups of herbal tea
Auto-sleep mode on all devices, so I don't receive any notifications after 9 pm
Skin care routine and maybe a shower
Try my best to be asleep by 10 pm
Personally, I struggle a little more with the nighttime routine. Especially letting go of the glowing screen in my hand.
Again, I recommend you start with one. Let it settle in. Let it become as automatic as brushing your teeth.
When life gets messy
Sometimes life rolls a flaming dumpster fire right up to your front door. It demands imbalance. It demands your attention in one direction. These are the moments when routine becomes even more important.
Routine gives you something steady to hold onto. It calms the nervous system. It helps you feel a sense of control when everything else feels chaotic. And it also helps you see when the issue isn’t your routine at all—when it’s time to make a bigger change, like updating your résumé or exploring a new job.
My own check‑in
A quick look at my past week shows why I’m exhausted today: too many late nights. Networking events, a fun band on Friday, and a little extra work. The cumulative effect? A very tired, very foggy, Monday morning, Amy.
Add to this that my morning routine is, and has been, on point for so long that I cannot sleep in. Catch-up for me comes in the form of naps and earlier bedtimes going forward.
But the good news is: I have the tools to right the ship. More movement today. More hydration than caffeine. And a commitment to start my evening routine earlier tonight so I can get the rest I need.
Want more support in building routines that actually work for yourself and your team?
I help employees build healthy habits that make them more productive, energized, and resilient at work. Whether it’s stress management, brain longevity, movement, or mindful routines, I design wellness experiences that support real change — and help teams show up at their best.
Curious how this could work for your organization? Let’s connect. I’d love to explore how we can support your people together. Message me on LI or email me at amy@myaspirezen.com
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