Can You Really Reduce Stress Just by Changing Your Daily Routine? Here’s How

Stress is almost inevitable, but what if there were a simple way to reduce it. While we can’t eliminate all sources of stress, we can make small adjustments to our daily routines that drastically lower stress levels, helping us feel calmer and more in control. From shifting how we start our mornings to introducing mindful moments throughout the day, these subtle changes can make a big difference.

Here’s how to tweak your daily routine to keep stress at bay.

1. Start Your Day with Intention

How we start our day can set the tone for everything that follows. Rather than jumping straight into emails or to-do lists, take a few minutes to set an intention for the day. This could be as simple as deciding to approach challenges calmly or focusing on one key task that you’d like to accomplish.

Try This: Spend the first five minutes of your day in a quiet space. Take a few deep breaths, think about what you want to focus on, and let yourself ease into the day. You might find that this small practice shifts your entire mindset.

2. Limit Your Screen Time in the Morning

When we reach for our phones first thing, we open ourselves up to a barrage of information and demands. By limiting screen time in the morning, we give our minds a chance to wake up and adjust without the added stress of notifications, emails, or social media updates.

Try This: Keep your phone on ‘Do Not Disturb’ mode for at least 30 minutes after you wake up. Use this time to enjoy a coffee, read, or simply get ready for the day. By creating this tech-free time, you’re giving your mind a break from immediate stress triggers.

3. Create a Simple Morning Routine You Enjoy

A chaotic morning can add unnecessary stress to your day, while a calming, enjoyable routine can leave you feeling centred. This doesn’t mean you need an elaborate plan; even simple rituals can have a powerful effect on stress levels.

Try This: Design a routine that includes things you look forward to—a stretch, a quiet breakfast, or even just stepping outside for fresh air. When your morning routine is something you enjoy, you’re giving yourself a positive start each day, helping to ground you before diving into work or responsibilities.

4. Prioritise Breaks Throughout the Day

Breaks are crucial for stress management, allowing our minds and bodies to recharge. But when we’re busy, it’s easy to skip them. Incorporating small, consistent breaks helps prevent burnout and keeps stress levels in check.

Try This: Schedule short breaks every couple of hours to stretch, take a few deep breaths, or go for a quick walk. Even just five minutes away from your tasks can refresh your focus and reduce stress.

5. Add Mindful Moments to Your Routine

Mindfulness doesn’t have to mean meditating for hours. Simple, mindful moments throughout the day can help you stay present and reduce stress.

Try This: During a task—whether it’s drinking a glass of water, washing your hands, or going for a walk—focus entirely on that moment. Notice the details: the sensations, sounds, and smells around you. By bringing your awareness to the present, you can break the cycle of stress-inducing thoughts.

6. Set Boundaries with Your Time

Stress often arises from feeling overcommitted or stretched too thin. Setting boundaries around your time, especially work-related tasks, helps create balance.

Try This: Dedicate specific hours to work, rest, and personal time. If possible, let colleagues or family know your “offline” times. Saying no to extra demands might be challenging, but setting these boundaries can drastically reduce stress and help you feel more in control.

7. Prioritise Movement, No Matter How Small

Exercise is a natural stress reliever, but you don’t need a rigorous workout to reap the benefits. Small bursts of movement throughout the day can reduce stress by releasing endorphins and breaking up periods of sitting.

Try This: Incorporate short, easy movements into your routine. It could be a quick walk, gentle stretching, or even dancing to a favourite song. Movement, no matter how light, gets blood flowing and boosts mood.

8. Practice Gratitude in the Evening

Ending the day on a positive note can shift your focus away from stress and towards things that make you feel grateful and fulfilled. A simple gratitude practice allows you to unwind and puts you in a more peaceful mindset before bed.

Try This: Before bed, write down three things you’re grateful for. They can be as big as a career win or as small as a pleasant chat with a friend. Reflecting on these positive moments can improve your sleep quality, which in turn reduces stress.

9. Create a Relaxing Evening Routine

Just as mornings set the tone for the day, evenings can help you wind down and let go of the day’s stress. Avoiding stimulating activities or stressful tasks right before bed can improve your sleep quality, which is crucial for managing stress.

Try This: Choose a few calming activities for the evening, like reading, listening to soothing music, or stretching. Avoid checking emails or engaging in work-related tasks at least an hour before bed. Creating this buffer between your work and rest time allows your mind and body to relax, preparing you for a good night’s sleep.

10. Prioritise Quality Sleep

Sleep is a powerful stress reducer, and quality rest allows your body to recharge fully. By making sleep a priority, you give your body the time it needs to repair, rejuvenate, and tackle the next day’s challenges with a clear mind.

Try This: Aim for a consistent bedtime and wake-up time. Create a dark, cool, and quiet sleep environment to promote restful sleep. Avoid caffeine in the evening, and consider winding down with a calming herbal tea.

Small Changes, Big Impact

Stress management doesn’t always require drastic life changes. Often, it’s the small adjustments—those seemingly simple tweaks to your daily routine—that make the biggest difference. By incorporating these strategies into your day, you’ll start to see a shift not only in your stress levels but in your overall wellbeing.

If you’re ready to take practical steps to reduce stress and enhance your immune health, check out my new book, F*ck The Stress, is an empowering guide. Packed with simple, actionable strategies, this book will teach you how to break the stress loop and regain control of your wellbeing.

Take the first step toward reclaiming your wellbeing. Order your copy of F*ck The Stress today and start breaking the stress loop for good.

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