I Followed the Ultimate TikTok-Inspired Wellness Routine for 2 Weeks—10 Habits I Loved and 2 I Didn't

I turned 30 this year. After spending the last decade focusing on my career, moving across the country (twice), and dealing with the traditional canon events of being a twenty-something, I was ready to bring some attention back to my health and wellness routines. It was the perfect time. I had a fresh new decade stretching out before me, I had just gone through a bad breakup, and I finally felt like I was in a place where I could expend some serious time and energy on myself.

So I undertook a realistic health-and-wellness routine. When I say realistic, I mean it was maintainable and built on small, daily steps that would make me feel good. I committed to walking 10K steps a day (a surprisingly easy number to hit when you own a high-energy golden retriever). I tried to eat more protein-rich meals. And I spent more time outside, rain or shine. They were small habits, but they worked; I felt stronger, healthier, and more energetic after just a couple of weeks. Cut to today, and these habits have become intrinsic to my lifestyle.

However, after finding myself in the midst of a TikTok doomscroll, I was inspired to attempt the ultimate social media–inspired experiment. I wanted to copy the exact in-depth health and wellness routines popularized by content creators to see if it would elevate my life the way I thought it would. Yep, I wanted to live my life as if it were a daily wellness vlog.

The research was easy; I consumed a lot of wellness content. (My FYP is still flooded with it.) Next, I compiled a list of the most common habits they recommended, separating them by morning, midday, and nighttime. Then, I put it all into practice, doing my best to stick to it for two weeks. Here's how it went.

Morning Routine

5 A.M. Wake-Up

I'll start by saying this: I am NOT a morning person. Despite this, I saw so many content creators recommend waking up at this time. Often, they quoted The 5 AM Club, a book written about the benefits of waking up this early.

I desperately wanted to fall in love with this habit and "own my morning," as so many content creators put it, but honestly, I hated waking up this early. It didn't make me feel powerful, energized, or productive. It made me feel exceptionally tired by 2 p.m., even while committing to an early bedtime. It actually negatively affected my productivity, and I went back to my usual 7 a.m. wake-up time after a few days.

To be fair, I probably needed to stick to this one for a longer period of time to see the real benefit, but I'm a firm believer that everyone is different and should take advantage of their natural wake-sleep cycles when they can. For me, that's going to bed around 11 p.m. and waking up at 7 a.m.

16 Ounces of Water + Morning Movement

Usually, I'm a "coffee before anything" person. I'm also a chronically dehydrated person, so forcing myself to drink 16 ounces of water immediately upon waking up was new—and for the best. I could definitely feel a difference in my energy level, and I experienced less afternoon brain fog by delaying my caffeine intake.

It also prepped me for my morning movement of choice—getting outside and taking the dog for a 1.5-mile walk. Admittedly, this is something I already did before I began this experiment. Nevertheless, it's become a can't-miss daily ritual. It makes a world of difference in how I feel throughout the rest of the day. It wakes me up, gets my blood moving, and makes me feel accomplished before breakfast.

Journal and/or Read

This is another habit I already had before conducting this experiment. I LOVE journaling. In fact, I think it's one of the most underrated ways to gain self-awareness, reduce anxiety, and express gratitude. That's why I've barely missed a single morning of journaling in years. All I need is an inky pen, my favorite notebook, and five to 10 minutes to scrawl my thoughts across the page.

Usually, I prefer an open-ended format, where I can write down whatever I'm thinking and feeling that day and let my mind wander. Sometimes it's profound, but often it's not. It tends to be a collection of thoughts, observations, and reminders. Regardless, it helps me ground myself before busy days during which I get swept up in work, responsibilities, and trying to make time to run that one errand I keep putting off.

Lately, though, I've been loving my gratitude journal. My sister bought it for me as a New Year's gift. It takes all of two minutes to fill out. (You list three things you're looking forward to and then three things you're grateful for.) It sounds simple, but it's shockingly effective. It helps me feel more present and notice small, positive moments in my day. I'll take it!

Breakfast Before Coffee

This one was so difficult for me. To reiterate, I'm a "caffeine before anything" person, and I'm used to sipping on coffee pretty much as soon as my eyes open in the morning. It's one thing to wait until I get back from my morning walk; it's another to wait until after I manage to feed the dog, tidy up, journal, and make breakfast.

Aside from a few slight mid-morning caffeine headaches, I didn't notice anything major. During my research phase, I saw multiple content creators claim that drinking coffee on an empty stomach makes them feel jittery and anxious and even experience digestive discomfort. Fair. I have a high tolerance for caffeine, so I don't experience these things, which is why I'm honestly happy to go back to drinking it before breakfast.

PEMF Mat

A PEMF mat is definitely an investment, but if your budget allows for one, it can elevate your wellness routine in a major way. PEMF stands for pulsed electromagnetic field. It uses low-frequency electromagnetic waves to stimulate cells in the body. Research suggests that it influences cellular behavior by activating electrical changes both in and around cells. Translation? It can improve energy, focus, sleep quality, and more.

I've been using Higher Dose's Infrared PEMF Go Mat ($699), and I love it. It combines PEMF with infrared therapy (a deep-penetrating, detoxifying heat) and a crystal layer. (It naturally generates negative ions that deepen the benefits of the PEMF and infrared.) I turn it on, choose the mode I most need that day, and lie on it or stretch on it for 10 to 15 minutes. Most often, I choose Level 4, which is all about improving energy and focus.

Skincare

As a beauty editor, I'm obsessed with skincare, and I could talk about it forever. Lately, though, I've been sticking to a short-and-sweet morning routine that involves cleanser, toner, moisturizer, and sunscreen. When I'm feeling a little puffy, as I often do on early mornings, I'll reach for a de-puffing mask or eye patches. My favorite ones are from Rhode, YSE Beauty, and Abib.

Midday Routine

During the day, I'd do as the TikTokers do—keep taking short walks while on break from work to get my steps in, spend time outside while on said walks, and drink water. (I'd aim for at least 32 ounces. It might not sound like a lot, but for me, it is.) I'd also work out three times per week, whether that was going for a two-mile run on the treadmill after work or doing a 30-minute Pilates session on my yoga mat at home.

These were all 10/10 habits. They kept my energy up throughout the day (no 3 pm. crash!), reduced stress, made me feel more present, and even improved my sleep quality. That's not surprising. They're the basic tenets of a healthy lifestyle.

Nighttime Routine

No Screens Past 9 P.M. + Read

I hate to admit it, but I'm used to throwing on a Netflix show at the end of a long day and zoning out into oblivion. It's not the healthiest or most productive use of my time, especially seeing as I stare at a computer screen for eight plus hours a day. Sticking to a 9 p.m. cutoff wouldn't have happened if it weren't for this experiment, so for that, I'm grateful. It A) helped me work through the old copy of Wuthering Heights I've been stuck on since February and B) improved my sleep quality in an epic way. I was actually tired and ready to fall asleep by 10 p.m. Imagine that!

So, yes, I've officially forced myself to experience the benefits of ungluing my eyeballs from electronic devices at a decent hour. And now that I have, I've promised myself I won't go back, at least not on weeknights. I'm determined to stick to my 9 p.m. cutoff and curl up with a good book instead. Bonus points if I remember to wear blue light–blocking glasses past 5 p.m., as they can help prevent the disruption of natural melatonin production from artificial light.

LED Face Mask

If there's one thing almost every wellness-centric vlog on Instagram or TikTok contains, it's an LED face mask. I've been using them for years. As a beauty editor, I'm well-versed in the skincare benefits they offer, namely treating acne, stimulating collagen production, minimizing wrinkles, and more. I can attest to these benefits. After using them consistently, I've seen smoother, plumper, more radiant-looking skin. So using them as part of an in-depth wellness routine felt like a no-brainer.

Some content creators use them in the morning, and some at night. I chose to do the latter because red light reportedly helps promote better sleep by supporting natural melatonin production. Plus, it's a lovely way to unwind right before going to sleep, which, for me, happened promptly at 10:30 p.m.

The Verdict

Now that the two-week experiment is up, I have some thoughts. First and foremost, I thought this experiment would lead to a revelation about my wellness routine—like somehow it would unlock an incredibly high-functioning, ultra-productive version of myself (as if the key to personal evolution is hitting a step count or consistently using a techy device!). In reality, though, it just reaffirmed what I already knew to be true about myself—basic things like how I'll probably always drink too much coffee or how I don't like waking up early (even if it's in the name of wellness).

I think it's easy to strive for perpetual self-improvement in the age of social media, and in-depth wellness routines are one way to do that. However, I think wellness can and should be a lot simpler than that. I see it as supporting yourself by feeling better in bite-size ways (and not necessarily attempting to achieve a "personal rebranding").

Here's my takeaway. 1) Adopting a content creator's full health-and-wellness routine can be expensive and time-consuming. 2) Wellness isn't all or nothing, despite what social media might make you think. 3) Your wellness routine should be individualized in that it works for you and your schedule. (I'm a beauty editor who works from home and has a somewhat flexible schedule, so I had the luxury of indulging in the full gamut. A unique privilege!)

It's all about maintaining healthy habits that suit you. I, for example, won't be adopting a 5 a.m. wake time. Nor will I be skipping my 7 a.m. standing date with my espresso machine. I don't care what TikTok says. However, I will be making better choices elsewhere—namely, drinking more water, shutting off screens by 9 p.m., and continuing to shoot for 10,000 steps per day. If anything, this experiment made me less influenced by 20-step TikTok wellness routines and more confident in my own ability to take control of my wellness. A success nonetheless.