Struggling to stay consistent and productive throughout the day? A well-structured daily routine can be the game-changer you need! But let’s be honest—most people try to force routines that don’t actually fit their lifestyle, leading to frustration and burnout. So, how do you build a healthy routine that truly works for you? In this podcast, we’ll talk about daily routines, why they matter, and how to design one that keeps you energized, focused, and in control of your time. Let’s dive into how to build a healthy routine that sets you up for success!
Category: Podcast
Hosts: Ruby & Tim
Genre: Improvement / Education
Podcast channel: English Podcast With Ruby
Title: How to Build a Healthy Routine?
[INTRODUCTION]
Ruby: Hey everyone! Welcome back to English Podcast with Ruby! I’m Ruby, and as always, I’m here with my awesome co-host, Tim.
Tim: Hey,! English Learner. We’re so happy to have you here with us.
Ruby: Today, we’re diving into something that affects all of us—our daily routines! From the moment we wake up to the time we go to bed, our habits shape how productive and balanced we feel.
Tim: That’s right! And guess what? We’re not just talking about routines—we’ll also share some simple yet powerful tips that can help you build a routine that works for YOU.
Ruby: Oh, and before we get started, a quick favor! If you enjoy learning with us, don’t forget to like this video, hit that subscribe button, and turn on the notifications so you never miss an episode.
Tim: And hey, we’d LOVE to hear from you! Drop a comment below and tell us one thing you always do in the morning—we might even give you a shoutout in our next episode!
Ruby: Plus, we’ve got a full transcript for you! If you want to review today’s episode, check out the link in the description. You can read along, take notes, and practice your English.
Tim: Alright, let’s get started!
- Morning Routine – How We Start Our Day
Ruby: Okay, Tim, let’s talk about mornings. What time do you usually wake up?
Tim: I’m an early bird! I wake up around 6:30 AM. As soon as my alarm goes off, I get out of bed and drink a big glass of water—it really helps me feel awake and refreshed.
Ruby: That’s a great habit! I’m more of a 7:00 AM person. I hit the snooze button once (okay, maybe twice ), but once I’m up, I stretch my arms and legs to wake up my body.
Tim: Stretching in the morning is such a good way to start the day! It gets the blood flowing and helps you feel less sleepy.
Ruby: Exactly! After stretching, I head to the bathroom to wash my face and brush my teeth—I can’t start my day without it! What about you?
Tim: Same here! After brushing my teeth, I like to make a cup of green tea or coffee to fully wake up. It’s kind of my little morning ritual.
Ruby: Ohh, I’m definitely a coffee person! I love the smell of fresh coffee in the morning—it makes me feel ready to take on the day.
Tim: Right? There’s something about a good morning drink that just sets the mood for the whole day.
Ruby: For sure! And after my coffee, I like to sit down and plan my day. I make a quick to-do list so I know what I need to focus on.
Tim: That’s such a smart habit! Having a plan helps you stay organized and productive. I try to do the same—I check my calendar and set my top priorities for the day.
Ruby: So, even though we have different routines, we both focus on waking up, freshening up, and getting ready for the day ahead. And I think that’s the key—finding a routine that helps you feel energized and ready to take on whatever comes next!
- Breakfast – The Most Important Meal of the Day
Ruby: Alright, Tim, now that we’ve talked about how we wake up, let’s move on to the next important part of the morning—breakfast!
Tim: Yes! Breakfast is definitely a big deal for me. If I skip it, I feel sluggish and unfocused the whole morning.
Ruby: Same here! A good breakfast gives you the energy to power through the day. So, what do you usually have for breakfast?
Tim: Well, I like to keep it simple but nutritious. My go-to breakfast is a smoothie bowl—I blend some yogurt with berries and bananas, then top it with granola and nuts. It’s refreshing, healthy, and keeps me full for hours.
Ruby: Oh, that sounds delicious! I might have to try that. I’m more of a savory breakfast person, though. I love having an omelet with veggies and cheese, plus a slice of whole-grain toast. It’s filling, and I get my protein and fiber in one meal.
Tim: That’s a great choice! Eggs are packed with protein, so they keep you full for longer. Do you drink anything with your breakfast?
Ruby: Of course! I usually go for a cup of green tea—it wakes me up but doesn’t give me the jitters like coffee sometimes does. What about you?
Tim: I’m a big fresh juice fan! If I have time, I make orange-carrot juice—it’s packed with vitamins and gives me an energy boost. But if I’m in a rush, I just grab a glass of milk or almond milk.
Ruby: That’s a smart way to get in some extra nutrients. I think the key to a good breakfast is balance—you need some protein, healthy fats, and carbs to keep you energized.
Tim: Absolutely! And honestly, breakfast doesn’t have to be complicated. As long as it’s something nutritious and satisfying, it sets you up for a great day.
Ruby: Exactly! And no matter how busy you are, don’t skip breakfast! Your body and brain will thank you later.
- Work – How We Stay Productive
Ruby: Alright, Tim, we’ve had our breakfast, we’re feeling energized… now it’s time to get to work!
Tim: Yep! Mornings are usually when I get the most done, so I try to start my workday strong. How about you?
Ruby: Same here! My brain works best in the morning, so I try to tackle my most important tasks first. Since I work from home, my routine is a little different from yours.
Tim: Yeah, totally! I work in an office, so my mornings look a bit different.
Ruby: That’s interesting! So, what’s the first thing you do when you get to work?
Tim: Well, once I arrive at the office, I grab a cup of coffee—because let’s be real, I’m not fully awake without it! Then I check my emails and messages to see if anything urgent needs my attention.
Ruby: Oh, I get that! Emails pile up so fast overnight.
Tim: Right? After that, I go through my task list and calendar to organize my day. I like to write down my top three priorities so I know what to focus on.
Ruby: That’s a great habit! Having a clear plan helps you stay on track.
Tim: Exactly! Then, it’s time to actually get to work—whether it’s attending meetings, working on projects, or replying to client emails, my morning is usually packed.
Ruby: Sounds busy! Do you take breaks in between?
Tim: Oh, definitely! If I work nonstop, my brain just shuts down. I try to take a short break every hour—even if it’s just standing up, stretching, or grabbing another cup of coffee.
Ruby: That’s smart! I also take short breaks to reset. Since I work from home, I sometimes step outside for a quick walk or even just do some light stretching at my desk.
Tim: That’s a great way to refresh! I try to step away from my desk too—sometimes I just chat with colleagues for a few minutes. It helps break up the day.
Ruby: Absolutely! And let’s be real—staring at a screen for hours isn’t great for anyone. A little movement makes a big difference.
Tim: Exactly! So, whether you work from home or in an office, the key to a productive work routine is:
- Start with a plan
- Prioritize important tasks
- Take short breaks
- Stay organized and limit distractions
Ruby: Love that list! At the end of the day, it’s all about finding a routine that keeps you focused and feeling good.
- Lunch Break – Refueling for the Rest of the Day
Ruby: Alright, the morning seems quite busy, but the energy is amazing! But I love lunchtime the most. I’m a food lover—I absolutely love it! What about you, Tim? Is lunchtime important to you?
Tim: Yes! Food is life! But seriously, lunch is super important—it’s our chance to recharge, reset, and refuel for the rest of the day.
Ruby: Exactly! So, what’s your go-to lunch?
Tim: Well, since I work in an office, I try to keep my lunch simple and light. Most days, I bring a turkey and avocado sandwich with a side of fruit. I don’t like eating anything too heavy, or I’ll feel sluggish all afternoon.
Ruby: Oh, that sounds good! I’m a big fan of salads with grilled chicken—something fresh but filling. If I have time, I like to make a homemade dressing to go with it.
Tim: Oh, fancy! I need to step up my lunch game. Do you usually eat at home, or do you go out?
Ruby: Mostly at home, but if I’m feeling lazy to cook, I might grab something from a café nearby. What about you?
Tim: I usually eat at my desk or in the office break room, but when the weather is nice, I like to go outside for some fresh air. It helps clear my mind before getting back to work.
Ruby: That’s a great idea! I also try to take a short walk after eating—it helps with digestion and keeps me feeling energized.
Tim: Same! Sitting all day isn’t great for your body, so even a quick stretch or a walk around the block makes a big difference.
Ruby: Totally! And lunch break isn’t just about food—it’s also a great time to relax and recharge.
Tim: Yes! Sometimes, instead of scrolling on my phone, I like to read a book or listen to music for a few minutes. It helps me reset before diving back into work.
Ruby: That’s a smart habit! I do something similar—I might listen to a podcast or just step away from my screen for a bit. It’s so refreshing!
Tim: Yep! The key to a great lunch break is:
- Eat something nutritious but not too heavy
- Move around a little—walk or stretch
- Take a mental break—read, listen to music, or just relax
Ruby: Love that list! Lunch isn’t just about eating—it’s about giving your body and mind a break so you can stay productive for the rest of the day.
- Afternoon – Staying Productive & Energized
Ruby: Alright, we’ve had our lunch, we’re feeling recharged… now it’s time for the afternoon grind!
Tim: Yep! The afternoon can be tricky—it’s that part of the day when your energy starts to dip, but there’s still a lot to get done.
Ruby: So true! I always feel like I need a little boost after lunch to keep going. What does your afternoon usually look like, Tim?
Tim: Well, since I work in an office, my afternoons are mostly packed with meetings, emails, and project updates. I try to schedule my team meetings and client calls during this time so I can focus on deep work in the morning.
Ruby: That makes sense! I do something similar. Since I work from home, my afternoons are all about collaborating with my team, responding to emails, and planning upcoming projects.
Tim: Yeah, afternoons are great for catching up with colleagues and checking progress on different tasks. But I have to admit—around 3 PM, I start feeling a little… sluggish.
Ruby: Oh, totally! That’s when the afternoon slump kicks in. My brain starts slowing down, and suddenly, everything feels ten times harder.
Tim: Exactly! So I try to take a quick break to recharge. Sometimes I just stand up, stretch, or grab another coffee. What do you do to stay energized?
Ruby: I do the same! If I’m feeling too tired, I step away from my desk and do a few minutes of yoga or light stretching. It really helps wake me up!
Tim: That’s a great idea! If I have time, I like to take a short walk outside—even justa five-minute walk around the office building makes a big difference.
Ruby: Yes! A little movement in the afternoon is a game changer. Even if you’re super busy, just standing up and stretching can boost your energy and focus.
Tim: For sure! So whether you’re working in an office or at home, the best way to beat the afternoon slump is to:
- Move around—walk or stretch
- Stay hydrated—drink water or tea
- Take short breaks to refresh your mind
Ruby: Absolutely! Afternoons don’t have to feel like a struggle. With a few small habits, you can stay focused, productive, and energized all the way to the end of the day!
- Nighttime – Winding Down & Getting Ready for Sleep
Ruby: Alright, Tim, we’ve made it through the whole day! From waking up, working hard, eating good food, and staying productive… now it’s time to wind down and get ready for some well-deserved rest.
Tim: Yes! Even though I love being productive, I also LOVE my sleep. There’s nothing better than finally climbing into bed after a long day.
Ruby: Same here! But before we get to that, let’s talk about our nighttime routines. What do you usually do before bed?
Tim: Well, the first thing I do is brush my teeth and wash my face. I can’t go to bed without that fresh and clean feeling!
Ruby: Oh, absolutely! There’s something so satisfying about washing away the day and feeling refreshed before sleeping.
Tim: Right? After that, I like to put my phone on ‘Do Not Disturb’ mode—otherwise, I’ll keep scrolling and suddenly it’s midnight.
Ruby: Haha, I feel that! The endless scrolling trap is real. That’s why I try to stay away from screens at least 30 minutes before bed.
Tim: That’s a smart habit! What do you do instead?
Ruby: I usually read a book—just a few pages to help me relax. If I’m too tired to read, I’ll listen to some soft music or even try a short meditation.
Tim: Oh, meditation! I’ve heard that’s a great way to calm the mind before bed.
Ruby: It really is! Even just a few deep breaths can help you sleep better. What about you? Do you read or listen to anything?
Tim: I do! Sometimes I read, but I also love listening to podcasts or audiobooks—nothing too intense, just something relaxing.
Ruby: That’s a great idea! So, we both agree that a good bedtime routine should help you:
- Relax and unwind
- Limit screen time before bed
- Do something calming—like reading or listening to music
Tim: Yep! And let’s not forget the most important part—getting enough sleep! If you don’t sleep well, the next day feels like a disaster.
Ruby: Oh, for sure! Sleep is the secret to better energy, focus, and even a better mood. So, if you’re listening right now, make sure you give your body the rest it deserves!
- Vocabulary & Key Takeaways
Ruby: This podcast also provides some useful vocabulary related to daily routines:
Tim: Let’s go over today’s key vocabulary together so we can put them into practice!
| Word/Phrase | Meaning | Example Sentence |
| Wind down | To relax after a long day | “I like to wind down by reading a book before bed.” |
| Prioritize | To arrange tasks in order of importance | “To stay productive, I always prioritize my tasks in the morning.” |
| Afternoon slump | A feeling of low energy in the afternoon | “I always hit an afternoon slump around 3 PM, so I take a short walk to wake up.” |
| Recharge | To regain energy or refresh oneself | “Taking a lunch break helps me recharge for the rest of the day.” |
| Energized | Feeling full of energy | “A good breakfast keeps me energized throughout the morning.” |
| Unwind | To relax and relieve stress | “Listening to soft music helps me unwind before sleeping.” |
| Stay hydrated | To keep the body hydrated by drinking enough water | “I always drink a big glass of water in the morning to stay hydrated.” |
| Do Not Disturb mode | A phone setting that blocks notifications and calls | “I put my phone on Do Not Disturb mode to avoid distractions at night.” |
| Beat the afternoon slump | To overcome tiredness in the afternoon | “To beat the afternoon slump, I stretch and drink some tea.” |
| Refuel | To restore energy by eating or drinking | “Lunchtime is the perfect chance to refuel for the rest of the day.” |
- Finding the Perfect Routine for YOU
Ruby: Wow, Tim! We’ve covered everything—from waking up, having breakfast, working, taking breaks, and even winding down for the night. That was a full day!
Tim: Yeah, and the best part? There’s no single “perfect” routine. Everyone has their own way of organizing their day, and that’s totally okay!
Ruby: Exactly! Some people love waking up early, others feel more productive at night. Some like a heavy breakfast, others prefer just coffee. The key is to find what works for YOU.
Tim: Right! A great routine isn’t about following a strict formula—it’s about creating habits that make you feel energized, productive, and happy.
Ruby: And remember, routines can change! If something isn’t working, tweak it. Try new habits, experiment, and build a daily routine that makes you feel your best.
Tim: Yes! And we’d love to hear from you! What’s one routine that helps you stay productive or feel good every day?
Ruby: Drop a comment below or share your routine with us in the comments! Let’s inspire each other to build better daily habits
Tim: And if you enjoyed today’s episode, don’t forget to like, subscribe, and turn on notifications so you never miss out!
Ruby: Also, don’t forget—you can find the full transcript of today’s episode in the description. Read along, take notes, and practice your English!
Tim: Alright, that’s it for today! Thanks for hanging out with us. Until next time—stay positive, stay productive, and take care!
Ruby & Tim:
Bye, everyone!
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