I used to hate my alarm clock. But worse than the noise was the feeling that followed it: the immediate, crushing weight of a to-do list that lived right next to my pillow.
If you are reading this, I know exactly how you feel. The lines between “living” and “working” have blurred. Your dining table is your desk, your bedroom is your office, and your brain never truly turns off. Whether you are a remote employee, a digital creator, or a student, the struggle to maintain a healthy remote work routine is real.
I’ve been there—working in pajamas until 4 PM, forgetting to eat, and ending the day feeling exhausted yet unaccomplished.
But over the last decade of documenting my life for SoulDairy, I’ve engineered a day that prioritizes mental clarity over hustle culture. In this “Life Record,” I’m walking you through a realistic day in my life. This isn’t about being perfect; it’s about being purposeful. By the end of this post, you’ll have a blueprint to reclaim your time and your sanity.
Table of Contents
The Golden Rule: Morning Anchors
My remote work routine doesn’t start when I open my laptop. It starts when I open my eyes.
The biggest mistake I made in my early 20s was reaching for my phone immediately. According to research, looking at notifications within minutes of waking pushes your brain into a state of high beta waves (stress and alertness) before you’ve even brushed your teeth.
My Non-Negotiable Morning Steps:
- Hydrate First: I drink 500ml of water before coffee.
- Movement: 10 minutes of stretching or a quick walk.
- No Screens: For the first 30 minutes, the digital world does not exist.
SoulDairy Insight: Your morning is the rudder for your day. If you start reactively (checking emails), you will spend the rest of the day reacting. If you start proactively (meditation, reading), you stay in control.
8:00 AM – 10:00 AM: Eating the Frog
Once I sit at my desk, I don’t open Slack. I don’t open email. I open my “One Big Thing.”
In productivity psychology, this is called Deep Work. My cognitive energy is highest in the morning. If I waste this energy on replying to comments or checking stats, I have wasted my best mental fuel on low-value tasks.
How I Structure Deep Work:
- Phone in another room: Out of sight, out of mind.
- Timer set for 90 minutes: I work in an ultradian rhythm (90 minutes of focus followed by rest).
- Binaural Beats: I listen to focus music to keep my brain engaged.
For students or creators, this is the time to write that essay, edit that video, or code that feature. Do the hard thing first.
- Pro Tip: If you struggle with procrastination, try the “5-Minute Rule.” Tell yourself you will only do the task for 5 minutes. Usually, once you start, the friction disappears.
Relavent SoulDairy Post: 10 Proven Ways to Stop Overthinking and Anxiety Today
The Mid-Day Slump: Psychology of the Break
Around 12:30 PM, my brain starts to fog. This is natural. However, the mistake most people make in their remote work routine is powering through it with caffeine or sugar.
I take a “Soul Break.”
Instead of eating at my desk while watching YouTube (which keeps the brain stimulated), I step away.
The “Soul Break” Checklist:
- Change Environment: I leave the office room.
- Nourish: I eat a lunch high in protein and healthy fats, avoiding the carb crash.
- NSDR (Non-Sleep Deep Rest): Sometimes, I lie down for 10 minutes and do nothing. No phone, no podcast. Just rest.
[Relavent Post: Benefits of NSDR and Rest]
This separation of space is vital. If you eat where you work, your brain never registers that you took a break.
2:00 PM – 5:00 PM: Shallow Work & Admin
The afternoon is for “Shallow Work.” This is the part of my remote work routine where I handle the necessary evils of modern life: emails, Zoom calls, scheduling, and admin.
Since my creative energy is lower, I don’t need intense focus. I can listen to a podcast or upbeat music while I clear my inbox.
My Email Strategy: I use “Batching.” I only check email at 11:00 AM and 4:00 PM. Checking it constantly creates “attention residue,” where part of your brain is still thinking about that angry email you just read while you’re trying to do something else.
Afternoon Tasks:
- Replying to community comments.
- Invoicing and budget tracking.
- Planning content for the next week.
- Team meetings.
The Shutdown Ritual: Closing the Open Loops
This is the most critical part of working from home. When you work in an office, the commute is your decompression zone. When you work remotely, the commute is walking from the desk to the couch. You must manufacture a transition.
My Shutdown Ritual (5:30 PM):
- Review the Day: Did I accomplish my “One Big Thing”?
- Plan Tomorrow: I write down the top 3 priorities for tomorrow. This prevents me from lying in bed worrying about what I need to do.
- Clean the Desk: A messy desk equals a messy mind.
- Say the Phrase: I literally say out loud, “System shutting down.” It sounds silly, but it signals to my brain that work is over.
SoulDairy Note: Your worth is not measured by your productivity. It is measured by the quality of your existence. Don’t let the hustle consume the human.
Key Takeaways for Your Routine
- Protect your mornings: Do not let the world in until you are ready.
- Match energy to tasks: High energy = Deep Work. Low energy = Admin.
- Create boundaries: Physical boundaries (a specific workspace) create mental boundaries.
- Prioritize sleep: A productive tomorrow starts with a restful tonight.
Interactive: Audit Your Day
Are you running your day, or is the day running you? Take a moment to reflect on your current remote work routine.
✅ The “Soul Check” List:
- [ ] Did I spend the first 30 minutes of my day screen-free?
- [ ] Did I take a lunch break away from my desk?
- [ ] Did I move my body for at least 20 minutes?
- [ ] Did I define a clear “end time” for my work?
If you checked less than two, pick one to focus on this week. Small changes compound over time.
Frequently Asked Questions
How do I stick to a remote work routine when I have no motivation?
Motivation is unreliable; discipline is consistent. Start small. Commit to sitting at your desk for just 10 minutes at the same time every day. Routine builds momentum, which eventually creates motivation.
What if I have limited space and work from my bedroom?
Create a “psychological commute.” Cover your laptop with a cloth when you are done. Change the lighting in the room from bright white (work) to warm yellow (relax). Never work from your bed—keep that space sacred for sleep.
How do I handle loneliness as a remote worker?
Schedule social interaction just like a meeting. Go to a coffee shop for two hours, join a co-working space once a week, or have a virtual co-working session with a friend where you keep cameras on but mics off.
How often should I take breaks?
Try the Pomodoro technique (25 minutes work, 5 minutes break) or the 52/17 rule (52 minutes work, 17 minutes break). The key is to step away from the screen completely during the break to reduce eye strain and mental fatigue.
Is a strict routine actually good for creativity?
Yes. As Flaubert said, “Be regular and orderly in your life, so that you may be violent and original in your work.” Structure provides the safety container for creativity to flourish without the stress of chaos.
Conclusion
Building a sustainable remote work routine isn’t about copying my schedule or a CEO’s schedule. It’s about listening to your own biological rhythm and respecting your limits.
At SoulDairy, we believe that you are a human being, not a human doing. Your work is important, but your soul is essential. Take these tips, experiment with them, and find the rhythm that makes you feel alive, not just productive.
What does your current morning routine look like? Is it chaotic or calm? Let me know in the comments below—I’d love to hear your story!