A Day in the Life of Bill: Building a Positive Routine from Rock Bottom

We’ve all heard that life doesn’t follow a straight line, especially when you’re climbing back up from rock bottom. Some days are great, others—well, not so much. But for Bill, the bad days were becoming fewer, thanks to a set of positive habits and routines that gave him structure, strength, and hope.

In this article, we’ll walk through a day in Bill’s life, showing how small, intentional actions can shift your mindset and help you move from surviving to thriving. Ready to dive in? Let’s go!

Morning: Start with Gratitude and Light

Bill wakes up with a simple but powerful routine: he smiles and says, “thank you” in his head. He then thinks of three things he’s grateful for. Today, it’s picking up his daughter, the new client he just landed, and his health. These small reflections help Bill avoid sinking into negativity first thing in the morning.

Action Item #1: Start Your Day with Gratitude - Write down or think of 3 things you’re thankful for each morning. Even the small things count!

Next, Bill throws open the curtains to let in some natural light. He’s learned that early exposure to daylight regulates his circadian rhythm, helping him sleep better at night.

Action Item #2: Embrace Natural Light - Open your curtains as soon as you wake up. Let natural light kickstart your day and pave the way for better sleep.

Coffee with Mindfulness (and Water First)

Before his beloved coffee, Bill drinks a glass of water with lemon to hydrate after eight hours of sleep. He used to be all about caffeine, but now he knows hydration helps shake off that morning fog even better.

Action Item #3: Hydrate Before Caffeine - Start with water before grabbing your coffee. It’s a quick win for your brain and energy.

Now for the coffee—but there’s no multitasking here. Bill sits by the window, sipping mindfully, with no distractions from the news or social media. He listens to the morning sounds and takes in every sip, making it a peaceful ritual.

Action Item #4: Mindful Mornings - Take a few minutes in the morning just for you. Have your coffee in silence, enjoying the moment.

Setting Intentions and Small Goals

After his mindful coffee, Bill spends a few minutes meditating and then sets his intentions for the day. Out loud, he says, “Today is going to be a great day. I am loved. I am working towards the life of my dreams.” He also sets a mini-goal: to brainstorm five potential names for his new charity.

Action Item #5: Set Daily Intentions - Speak your intentions out loud. Add a mini-goal for the day to give you focus and momentum.

Midday: Movement and Fuel for Energy

Bill’s next stop is the gym. Whether it’s rowing, weights, or swimming, he knows regular movement helps his physical and mental well-being. He’s also built small moments of movement into his day, like parking further from work or taking the stairs.

Action Item #6: Move Your Body - Get some form of movement in each day, whether it’s a workout, a walk, or simply stretching at your desk.

After the gym, Bill eats his pre-packed lunch of homemade sweet potato curry. He’s made it a point to cook more often, knowing that processed food messes with his energy and mood.

Action Item #7: Fuel Your Day - Prioritise whole, healthy foods that sustain your energy. Prep your meals in advance when you can.

Afternoon: Challenges and Mindset Shifts

When an urgent client meeting disrupts Bill’s day, he doesn’t fall into his old habits of frustration. Instead, he flips his mindset: "Why is this happening for me?" He sees this as practice for the adaptability he’ll need when running his charity.

Action Item #8: Flip the Script - When faced with challenges, ask yourself, “Why is this happening for me?” It’s a powerful way to shift your mindset.

Evening: Time with Loved Ones and Unplugging

After work, Bill picks up his daughter, and they head out for dinner. Later, they watch a movie—no phones, no multitasking, just being present. Bill winds down the day by listening to a podcast while tidying up and preparing breakfast for the next morning.

Action Item #9: Unplug and Be Present - Spend time with loved ones without distractions. Take a break from screens and enjoy the moment.

Finally, Bill heads to bed, listing three positive things from the day, then reads a bit of an inspiring book before drifting off to sleep.

Action Item #10: Reflect and Rest - End your day by listing a few wins. Read something uplifting before bed to help your mind relax.

Bill’s day shows that healing and growth come from small, daily choices. It’s not about being perfect—it’s about building habits that make each day just a little bit better than the last. Whether it’s gratitude in the morning, flipping your mindset during tough moments, or unplugging at night, these little actions can have a big impact.

What habits will you start building today? Let me know in the comments!