5 Proven Non-Negotiables to Incorporate Into Your Daily Routine
Daily rituals that will keep you happy
Routines are often viewed as overhyped… by those who lack consistency (pow-pow!).
However, those who remain consistent know that the perfect daily routine highly increases their odds of having a wonderful day.
Did I make my opinion clear?
Experimenting with daily routines is something I’ve been doing for years. The more I experiment, the more I’ve been able to refine and adopt the perfect routine.
As of 2025, these are 5 non-negotiables I perform daily.
1. Any sort of movement
Without question, some sort of physical activity is necessary every day. Not only for the body, but for the mind.
I can’t tell you the number of times I was stressed out or trying to solve a problem, went to the gym and then had clarity.
It doesn’t even have to be an intense workout (although it may be necessary at times).
You can simply go for a walk or do yoga. Sometimes, 10 minutes is all you need.
I’d be lying if I said I didn’t screw up at times, but this is what my ideal weekly movement looks like:
Lifting weights 4-5x per week
Muay Thai 1-2x per week
Yoga 1x per week
Walk 7x per week
2. Reading
It’s important to remain a student in life. You should always be curious.
Reading is my favourite way to consistently learn and dive down awesome rabbit holes, thanks to my ever-increasing curiosity.
It doesn’t always have to be about exactly what you’re learning, though.
At times, I will pick up a book, and one page will get me thinking for a lengthy amount of time. I’ll put down the book, sometimes remembering nothing…
You might be thinking… “Isn’t that a waste of time, then?”
No!
The train of thought I went down was exactly what I needed in that moment.
Clarity of thought, the chance to spark random ideas, and a mind that is forever learning are priceless.
3. Socializing
Being focused on work all day isn’t always good for your mental health. It can feel unnatural.
That’s because you need to socialize a little bit each day.
This doesn’t mean you need to go to the bar and have drinks!
This can be as simple as having a meal with friends or family, going for a coffee break with a co-worker or Facetiming a friend you haven’t talked to in a while.
Studies show that those who don’t socialize often enough have a shorter lifespan, are more likely to be depressed and potentially even have a weaker immune system.
You need to socialize!
4. Meditating
When you stop and think about it, you rarely have time to yourself each day. I mean time where you have 0 distractions, it’s just you and your mind, one on one.
That’s where dedicated meditation time comes in.
By closing your eyes and being alone with yourself, you can truly explore what’s going on inside you.
I started meditating daily a few years ago, and it is undoubtedly the best thing I’ve ever done for myself.
Burdened with anxiety, I was always thinking about the future and what might go wrong - all the possible outcomes - always trying to analyze what might happen.
On top of that, regrets flooded my mind. Constantly thinking about what I should have or could have done.
I was not living in the present.
You’re like in a similar boat – Most people are. That’s why you should start meditating.
5. Journaling
Have you ever thought about all the things that happened in the past which you’ve forgotten?
We create meaningful memories each day, but we do so much in our lifetime that it can be easy to forget the little things.
Ironically, it’s often the little things that make our lives whole.
That was one of the main reasons I started journaling. I wanted to be able to go back 10 years from now and see what I did on a specific day.
You’ve gone through so much hardship. Sometimes, a subtle reminder that you’ve been through something similar can help.
If that’s not your thing, though, there are many other reasons to journal:
Planning your day
Practicing gratitude
As a form of meditation
To gain clarity of thought
An exercise for your memory
If you don’t know how to start, I’d recommend buying a gratitude/5-minute journal. It’ll guide you to journaling success.
Closing Thoughts
Here’s a fun fact for you: Those who have daily routines have a 22% lower risk of developing major depression and a 28% lower risk of bipolar disorder compared to those with irregular routines.
If that’s not enough, a routine is shown to lower stress, improve sleep, and benefit physical health.
You don’t need to incorporate my non-negotiables (although it’s a great place to start), but you should find what your non-negotiables are.
Experiment and solidify your routine. You won’t regret it.
Thanks for reading