Screen-Free Mornings, Salad in Every Meal, No Phones at Night—Doctors Share the Ideal Daily Wellness Routine

In today’s fast-paced world, where the first instinct is to reach for our phones upon waking and where snacking often replaces proper meals, achieving a “balanced lifestyle” can feel daunting. However, two leading Indian doctors are showing that wellness doesn’t require drastic changes—just a few mindful, consistent habits.

Drawing from their medical expertise and packed schedules, these doctors have developed simple daily routines that prioritize nutrition, physical activity, mental clarity, and limited screen time. Their message is clear: health isn’t about being perfect, but about making intentional choices every day.

Start with Mindfulness, Not Mobile Notifications

The way you begin your morning sets the tone for the entire day. Both doctors consciously avoid checking their phones first thing after waking. Instead, they opt for hydration, light stretching, and a few quiet minutes to plan their day on paper.

A wholesome breakfast follows—sprouts, vegetable omelets, cheela, or whole-grain sandwiches—designed to provide sustained energy without sugar spikes. This foundation helps them approach the day with clarity and balance.

Eat Fresh, Light, and Consistently Include Salad

The doctors’ approach to meals is centered around simplicity and nutrition:

• Lunch: Fresh fruit, salads, or light rice with curry.
• Dinner: Light meals such as soup, vegetable broths, and multigrain rotis with lentils and greens.
• Every meal includes a salad, which supports digestion, provides fiber, and reduces the risk of digestive issues.

Processed and outside food is a strict no-go. With a bit of planning, home-cooked meals become not just a health choice but a form of self-respect and care.

Build Movement Into Everyday Life

Staying fit doesn’t have to mean hitting the gym daily. These doctors aim for 8,000–10,000 steps each day, choosing stairs over elevators and staying active throughout their workday.

Whether it’s walking around the hospital, cycling, or playing sports like table tennis or swimming, they ensure movement is enjoyable, not a burden. They balance indulgent meals with extra activity and take supplements like Vitamin D3, B12, and multivitamins only as needed—prioritizing whole foods and routine health checkups instead.

Limit Screen Time to Boost Mental Wellness

One of the biggest threats to modern health is excessive screen use. These doctors have strict routines to minimize digital distractions:

• No phone usage for the first 30 minutes after waking.
• Phones are kept away during meals and breaks to avoid the urge to scroll.
• One doctor even keeps their phone in grayscale mode to make it less tempting.
• No phones in the bedroom—instead, they rely on analog clocks and wind down with reading or journaling to improve sleep quality.

This screen discipline helps them maintain emotional balance, mental focus, and better sleep hygiene.

Wellness Is a Daily Practice, Not a One-Time Fix

What sets their lifestyle apart is its sustainability. There are no extreme routines or 4 AM alarms—just smart, doable habits that fit into even the busiest lives.

Here are five simple takeaways you can adopt:

• Begin your day without your phone.
• Eat clean, home-cooked meals with salad.
• Incorporate natural movement into your routine.
• Detach from screens at night.
• Reserve at least 30 minutes daily just for yourself.

These doctors prove that good health doesn’t require radical change—just steady commitment. Real wellness starts not with the perfect body or diet, but with the small decisions you make every day to choose yourself.