Routines for a Calmer, Cleaner Life

Our Daily Routines are for anyone looking to -Reduce Stress, Declutter, and Stay on Track

These routines are a guide to help you feel grounded and prepared. You don’t need to do every single step — adjust them to suit your beliefs, energy levels, mobility, and life circumstances.

Some days you’ll do more, some less — both are okay.

Do what you can, and don’t push yourself at the expense of your health or well-being. Good nutrition is necessary to safely follow this schedule. At every meal, include: a whole grain, a vegetable and/or a fruit, and a protein. Choose a variety of each throughout the week to make sure you’re getting a full range of nutrients.

Important note: If you feel sick or exhausted, your priorities are food, medicine, water, and sleep. Everything else can wait until tomorrow. Skipping tasks is okay — this routine repeats daily, so you’ll always have another opportunity to come back to them.

If you are very overwhelmed with clutter, focus on only these routines:

Daily

-Throw out 1 piece of trash
-Put 1 item into a donation bag/box near the door

-Wash dishes for 5 minutes or run the dishwasher

If you do only these three things, you home will still slowly improve.

Bi-Weekly

-Take out all trash and recycling to the curb or your buildings waste room
-Drop off the donation bag/box

Remember to use the one in, one out rule. Every time you decide not to bring something home, you’re giving yourself more space, more freedom, and less stress to deal with later.

START YOUR DAY ROUTINE

Wake up at the same time each day
Make the bed
Tuesday and Thursday Lift weights for 20 mins
Monday, Wednesday, Friday Do Yoga for 20 mins
Take a shower or bath if needed
Brush teeth
Brush hair
Wash face
Dress in clean clothes
Put one small load of laundry away
Take any prescribed medication or supplements
Drink a glass of water
Empty dishrack/ dishwasher
Pack a lunch, snacks, and drinks for the day
Make and eat breakfast
Tidy up for 5–20 minutes: Put personal and household items back where they belong. If you’re not sure where something should go, place it wherever makes the most sense to you for now. Throw away any obvious trash. Put anything you no longer want or use into a bag or box near the exit door to make it easier to donate later.
Check your calendar or to-do list for today's activities. Aim for 2 to 8 hours of focused, meaningful activity (work, studying, volunteering).
Pack a day bag/backpack, with water bottle, lunch bag or cooler and any other essentials for the day
Mon-Fri: Walk outside for 30 minutes. If you normally drive or bus to work/volunteer etc, park a bit further so the total amount of daily walking outside equals 30 minutes. The goal is movement and sun exposure.
If you have some time before or between your activities today, take a break and do something you enjoy—like calling a friend, spending time with your pets, playing a game, or watching a show.

Weekends (weekly if applicable):

Saturday: Run errands and get things done that you didn't have time to do during the week.

Walk for 45 mins (while running errands, treadmill, mall or outside)
Plan meals for the week
Grocery shop
Drop off donations
Clean your house (FlyLady's Weekly Home Blessing is great)
Fill up your gas tank and wash your car inside and out
Do some yardwork/gardening
Spend quality time with family and friends (a simple movie night at home is good)

Sunday: Rest and self care. Do things that help you feel physically and mentally refreshed.

Do whatever helps you feel recharged for the week ahead-even if that's simply doing nothing at all.

FINISH YOUR DAY ROUTINE

If applicable, unpack your bag and lunch
If applicable, prep foods to pack for lunch tomorrow
Take any prescribed medication or supplements
Drink a glass of water
Make and eat dinner
Connection time with kids (15–30 minutes): you are seated, task-free, no tv, no phone or multitasking, and fully present to listen if the child wants to talk.
Wash dishes or load dishwasher
Wipe down kitchen counters and any tables or desks where you ate
Sweep or vacuum the kitchen floor and any other area where you ate
Take out trash and recycling
Wash one load of laundry (wash and hang, or wash and put into dryer)
Tidy up for 5–20 minutes: Put personal and household items back where they belong. If you’re not sure where something should go, place it wherever makes the most sense to you for now. Throw away any obvious trash. Put anything you no longer want or use into a bag or box near the exit door to make it easier to donate later.
Brush hair
Take a shower or bath
Use deodorant or other body care as preferred.
Brush teeth
Put on something clean and comfortable to sleep in.
Read for 5-20 minutes
If you have time before your bedtime, do something you enjoy—like calling a friend, spending time with your pets, playing a game, or watching a show.
Go to sleep at the same time each night, early enough to wake at your intended time naturally without an alarm. Sleep needs vary from person to person-anywhere from about 6 to 12 hours. Getting enough sleep makes tomorrow easier and supports your wellbeing. You deserve a good night’s rest—tuck into your cozy bed and enjoy. This is the most important task of the day.

If you're a parent or caregiver, you'll need to help everyone you're caring for with these routines too.

For some, the long-term goal may be to help them learn to do these tasks on their own as they grow and gain skills.

For others, it's simply about creating a calming, predictable rhythm to the day. That might mean guiding them through the steps, doing it alongside them, or handling things for them when needed.

Do your best but be mindful of burnout. Parenting and caregiving are real work — physically, emotionally, and mentally — and you deserve support. Reach out regularly for help, even if it’s just a short break or assistance with a few tasks. You’re not alone—help is available.

The Ontario Caregiver Helpline offers free, 24/7 support and guidance on available services— and can connect you with caregiver services, respite care, and other resources suited to your needs. Call 1-833-416-2273 (CARE) for confidential support.