Set your day constraints
Move the sliders. Your plan updates instantly, and you can still tap “Build my routine” for a clean refresh.
Daily Wellness Routine Builder
Build a realistic day plan in under a minute. Choose your goal, time budget, energy, and stress — then get a personalized morning / midday / evening routine plus a simple 0–100 Wellness Routine Score you can track over time.
⏱️~45 seconds
🗓️Morning + Midday + Evening plan
📊0–100 score + next steps
💾Save routines locally (optional)
📚 How it works
The scoring formula (simple, transparent)
The tool uses your inputs to compute a Wellness Routine Score (0–100) across six pillars: sleep recovery, movement, stress regulation, focus support, connection, and realism. It’s not a health diagnosis — it’s a planning score: “How likely is this routine to feel good and be doable?”
Step 1: Normalize your inputs
- Sliders (1–10) are converted into a 0–1 scale.
- Time budgets are converted using gentle targets (e.g., 10–30 minutes of movement across the day).
- Stress is inverted into a “calm capacity” factor (higher stress means we lean into recovery actions).
Step 2: Pillar scores (0–10)
- Sleep Recovery: based mostly on sleep quality, with a small boost if you have evening time (wind‑down).
- Movement: based on your time budgets + movement preference, scaled down on high stress / low energy days.
- Stress Regulation: higher when you allocate small pauses and choose intensity that matches your stress.
- Focus Support: higher when your plan includes a short “top‑3 priorities” moment and a midday reset.
- Connection: higher when your routine includes one small outreach or togetherness action.
- Realism: penalizes routines that demand too much time on a chaotic day type.
Step 3: Weighted routine score
Weights are tuned for “follow‑through.” Sleep and stress regulation matter most because they shape everything else.
- Sleep Recovery: 22%
- Stress Regulation: 22%
- Movement: 18%
- Focus Support: 16%
- Connection: 12%
- Realism: 10%
❓ FAQ
Frequently Asked Questions
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Is this a medical or fitness program?
No. It’s a habit‑planning tool. Use it to build consistency, not to diagnose or treat health conditions. If you have medical constraints, follow your clinician’s guidance.
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What if I have almost no time today?
Set your time budgets to 0–10 minutes and choose “Travel / chaotic day.” You’ll get a micro‑routine (often 2–3 actions) that still improves the day without adding pressure.
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Why does the plan change when I move sliders?
Because the builder is responsive. Higher stress shifts you toward calming actions. Higher focus demand adds planning and reduces distracting “optional” tasks. Your plan should match reality, not an ideal day.
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How often should I use it?
Daily if you like (morning planning), or weekly to design a “default routine.” The best routine is the one you repeat with small adjustments.
🧠 Full guide (with examples)
Daily Wellness Routine Builder: a practical guide
A good routine is not a list of heroic tasks. It’s a set of tiny actions that reliably create a better day. Most people fail at routines for one of three reasons: (1) the routine is too long, (2) the routine is too rigid, or (3) the routine ignores the day’s energy and stress. This builder is designed to solve those problems.
Think of your day as three chapters: Morning (set baseline), Midday (protect momentum), and Evening (recover + prepare). When these chapters each have one or two “anchor habits,” life feels more stable. When they have ten competing habits, you feel guilty and eventually abandon the routine.
The 6 pillars behind the score
The routine score is built around six pillars that show up across habit research and common sense. You don’t need to max all six. You want an adequate level for the day you’re having.
- Sleep Recovery: We don’t ask for your sleep hours because people track them differently. Instead, we use sleep quality. If your quality is low, the routine leans into earlier wind‑down, gentler movement, and less “extra” work.
- Movement: Movement improves mood, energy, and sleep for many people, but intensity matters. When energy is low or stress is high, a 10‑minute walk can be more helpful than a hard workout.
- Stress Regulation: Stress isn’t solved by “doing more.” It’s often solved by lowering demands and adding short pauses. The builder uses your stress slider to size actions that feel doable.
- Focus Support: Many routines fail because the day becomes reactive. A 2‑minute “Top 3 priorities” moment in the morning often prevents hours of scattered effort.
- Connection: Humans are social animals, but connection can be small: a text, a short call, eating with someone, or even greeting a neighbor.
- Realism: A routine must fit the day type. On travel days you need “minimum viable wellness.” On weekends you can add longer actions. Realism protects consistency.
Example 1: High stress, low energy weekday
Suppose you wake up tired: Energy 3/10, Stress 8/10, Sleep 4/10, with only 10 minutes in the morning and 20 minutes in the evening. Your “perfect routine” might be a full workout, meal prep, meditation, journaling, and planning. But that routine would collapse by noon.
The builder will typically output something like: Morning: water + sunlight + a 2‑minute plan. Midday: a short walk and one deep breath reset. Evening: a gentle stretch, a simple protein/veg dinner idea, and a wind‑down cue (screens down / lights lower). The score might be 55–70, not because you’re failing, but because it’s a stabilization day. If you follow this routine, tomorrow is easier — and that’s the point.
Example 2: Focus day (deadline)
If your focus demand is high (8–10) and your stress is moderate, the builder reduces optional tasks and increases plan structure: a short morning “Top 3” list, a midday reset, and an evening decompression step to protect sleep. The routine might include a “two‑block” work structure: one deep work block, one recovery block, then repeat.
Example 3: Weekend recovery + connection
On weekends people often want both rest and meaningful connection. If your connection desire is high, the builder may suggest a small social action (brunch, call, group walk) paired with a wind‑down. The score tends to rise when the routine includes both “recharge” and “people.”
How to use the routine in real life
- Start tiny: Choose one anchor habit per chapter (morning/midday/evening).
- Keep it visible: Copy your routine to Notes or text it to yourself.
- Track direction: Save your score daily for a week. Look for trends, not perfection.
- Upgrade slowly: Improve one pillar by one point each week (more sleep quality, more movement, or better stress regulation).
Formula breakdown (plain English)
The routine score is basically a weighted average of pillar scores. Each pillar score is built from your sliders and time budgets:
- Sleep Recovery: starts near your sleep quality, then gets a small bump if you have evening time for wind‑down.
- Movement: increases with total available minutes and movement preference, but is capped when energy is low or stress is high.
- Stress Regulation: increases when you have time for short calming actions, and when the routine intensity matches stress.
- Focus Support: increases when focus demand is met with planning and a midday reset.
- Connection: increases when connection desire is met with a low‑friction outreach or shared activity.
- Realism: checks that total planned minutes fit your day type (weekday/weekend/travel). Overstuffed plans get a penalty.
The plan is then generated by selecting “micro‑habits” from a library and sizing them to fit your time and goal. If stress is high, calming actions are prioritized. If the goal is fitness, movement gets priority. If the goal is focus, planning and a midday reset are emphasized.
Not medical advice. If you have a condition that affects sleep, exercise, or stress, follow professional guidance. This tool is meant for everyday habit planning and self‑reflection.