NIAGARA, Wis. — During our working years, we had to have a morning routine to get to the job on time and to get our kids out the door in time for the school bus. Most of us also had a routine way in which we ended the day: supper, homework, a little TV time and bed.

Routines are important. They keep us on track and on time and allow us to make the most of each day — productivity is important, after all. Since most of us reading this column are retired, we may have believed that a morning routine would no longer be necessary now that the kids are gone and the job is done. And we may have tried it for a while thinking, “No routine, no problem.”

I tried going without a routine in the early months of my retirement, and it did not last. Granted, the routine was different, but there was a pattern that I seemed to need to begin each day. I never did need an alarm clock to wake up, and that has continued into this stage of my life. I rarely sleep beyond 6 a.m. now and find that I enjoy the early morning hours much more now that I do not have to be up that early. I recently added an hour of water aerobics three days each week prior to breakfast — if I do not get it out of the way first thing, it doesn’t get done. I always eat breakfast and do a word find while my husband does his crossword puzzle. Then it’s dishes from the night before — we eat supper later than we used to and rarely do dishes in the evening. Then I dive into my day doing chores around the house or errands. Lunch is always between noon and 1 p.m., and afternoons are quieter. I read or write and have been known to watch a show or two on HGTV. Of course, some days are broken up with appointments or activities with friends. It’s a good schedule that evolved over the course of a few years.

I recently came across an article that explained that having a good morning routine was like setting up a string of Dominoes. You line everything up for success, but one false move or deviation can cause it all to come tumbling down. Setting the tone for your day depends upon adjusting seven key habits. So, if you have had a tendency to simply “go where the day takes you” and then scratch your head at the end of the day wondering what you have actually accomplished, take a look at the following list.

If you are still using an alarm, resist the urge to hit the snooze button. While it is tempting to squeeze in a few more minutes of sleep, this habit has a negative impact on your physical and emotional well-being. It has been found that this habit sets you up to be physically groggy and less productive because instead of getting more sleep, you are actually interrupting that sleep over and over. You are repeatedly waking yourself up from a deep sleep so this period turns into poor rest. Emotionally, you set yourself up to be late, rushed and stressed, which is certainly not a good way to begin a day. The solution is, of course, an obvious one: get up as soon as that alarm goes off and push forward into your day. Each step will become easier, and you will notice a difference in your energy level all day long.

This next one was not a problem for me when I was working and certainly is not now and most likely speaks to a younger audience altogether. For what it is worth, do not check your cell phone first thing in the morning. Your email will be full of things that other people feel is important, and social media is full of a lot of garbage that causes you to compare yourself to others. According to experts, “It awakens your inner critic.” To avoid the temptation, leave the cell phone charging overnight in a room that is not your bedroom. Begin your day instead by journaling or meditation that is much more self-affirming.

To avoid awaking to a muddled mind that is already feeling stressed, do not wait until the morning of your day to plan it. Plan your day the night before. That allows you to sleep better by avoiding worry about the upcoming day. And it lets you start your day with a plan in place. You are already aware of appointments, unfinished tasks from the previous day, and the priority in which today needs to be tackled. Certainly, in retirement our days are not as full as they were in our working years. But our minds cannot hold as many thoughts either. We may wake up and feel stressed simply because we cannot remember what the day holds. Keeping a calendar and reviewing it before going to bed may be a helpful way to begin each day more calmly and with much less “mental fog.”

Your first task in the morning should be to drink a big glass of water. Your body has been without water for six to eight hours and is dehydrated. You will feel much better — fewer headaches, less fatigue, and smaller bags under your eyes — when you begin each day with water. And don’t tell yourself that drinking water will send you running to the bathroom even more frequently. It will, but your body still needs to be hydrated despite that aging — and annoying — bladder!

Now you can have that cup of coffee without any guilt. Coffee, in moderation, can be good for you. Dietitians and nutritionists explain that it is a great source of antioxidants, can increase your energy, and help to stabilize your moods. It can also keep your brain healthier and your mind sharper. But they also warn that too much coffee does you no favors. They advise to stick to one or two cups each day and to stay consistent with the quantity you drink. Inconsistent coffee consumption leads to headaches and withdrawal symptoms. Finally, refrain from coffee past noon as it can interfere with your nighttime sleep.

Always make breakfast part of your morning routine. There is good reason why it has been labeled the most important meal of the day. Get in the habit of eating a breakfast consisting of nuts, fruits and oats to get your brain started down the right path for a productive day. It is best to skip the doughnuts and croissants, as these foods come with a sugar high and set us up for a crash later in the morning.

Last but not least, aim for six to nine hours of sleep each night and rising early is important. The American Psychological Association published a study that found that early risers were happier and more successful than those who went to bed late and had a hard time getting started on their day. Early risers tended to be more proactive, got better grades, and could better anticipate and minimize problems. So, that old adage, “Early to bed and early to rise makes a man healthy, wealthy and wise” still holds true!

Granted, we are not as busy now as we were when we were raising kids and working. Our schedules are not as demanding, and we no longer have bosses giving us headaches and heartburn. But the aging process does present new challenges that can be helped by following the advice listed above. And my mother-in-law would not be happy with me if I did not leave you with the one rule she got from her mother: Start each new day by making your bed.

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NURSING HOMES/SENIOR LIVING FACILITIES

Freeman Nursing and Rehabilitation Community

Kingsford

906-774-1530

They welcome anyone who would like to entertain residents. Volunteers are also needed to help with crafts and other activities.

Sunday: Church on TV, 10 a.m.; resident choice, 2 p.m.; throw darts, 6 p.m.

Monday: Daily report, 10 a.m.; rosary, 10 a.m.; room visits, 10 a.m.; music, 11:45 a.m.; baking, 1 p.m.; coffee chatter, 2 p.m.

Tuesday: Daily report, 10 a.m.; church with Lisa, 10 a.m.; trivia, 11:45 a.m.; math whiz, 1:30 p.m.; reminisce, 2:30 p.m.

Wednesday: Daily report, 10 a.m.; art, 10 a.m.; trivia, 11:45 a.m.; finish art, 2 p.m.; movie and popcorn in the dining room, 6 p.m.

Thursday: Daily report, 10 a.m.; room visits, 10 a.m.; music, 11:45 a.m.; outdoors, 2 p.m.

Friday: Daily report, 10 a.m.; exercise, 10 a.m.; room visits, 10:30 a.m.; trivia, 11:45 a.m.; bingo, 2 p.m.

Saturday: “Name That Tune,” 10 a.m.; horse racing with Ann, 2 p.m.; see the new activities board, 6 p.m.

Iron County Medical Care Facility

Crystal Falls

906-874-1501

Sunday: Room visits, 9 a.m.; Scattegories, 10 a.m.; chair exercise, 11 a.m.; room visits, 9 to 11 a.m.; afternoon matinee with popcorn, 1:30 p.m.

Monday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; room visits, 1 p.m.; bingo, 2 p.m.; Sunshine Club, 2:30 p.m.; bonfire, 5:30 p.m.

Tuesday: Book club, 10 a.m.; parachute, 10:45 a.m.; room visits, 1 p.m.; garden club, 2 p.m.; animal movie, 6 p.m.

Wednesday: Getting pretty, 9:30 a.m.; men’s club, 10 a.m.; exercise, 11 a.m.; monthly birthday party with Bob Larson and music and cake, 2 p.m.; night bingo, 6 p.m.

Thursday: Puzzler/bowling, 10 a.m.; wildlife film, 1:30 p.m.; happy hour with music, 2 p.m.

Friday: Memory books, 9:30 a.m.; exercise, 10:45 a.m.; room visits, 1 p.m.; mystery ride, 1 p.m.; ice cream in the pavilion, 2 p.m.; comedy movie, 6 p.m.

Saturday: ICMCF word search/high rollers, 10 a.m.; geri gym, 10:45 a.m.; room visits, 1 p.m.; social hour, 2 p.m.; classic movie, 6 p.m.

Optalis Healthcare

(formerly ManorCare/ProMedica)

Kingsford

906-774-4805

Sunday: Crafting, 9:30 a.m.; reminiscing, 10 a.m.; room visits, 11 a.m.; root beer floats, 1 p.m.

Monday: Wet your whistle, 9 a.m.; chair yoga, 9:30 a.m.; room visits, 11 a.m.; bingo, 2 p.m.

Tuesday: Wet your whistle, 9 a.m.; this or that, 9:30 a.m.; room visits, 11 a.m.; hangman, 1:30 p.m.

Wednesday: Immaculate Conception Catholic Church, 10 a.m.; room visits, 11 a.m.; “Price Is Right,” 2 p.m.

Thursday: Leisure cart, 9 a.m.; devotional, 10 a.m.; room visits, 11 a.m.; Flip-o, 1:30 p.m.

Friday: Chips and chatter, 9 a.m.; reminiscing, 9:30 a.m.; room visits, 11 a.m.; bingo, 2 p.m.

Saturday: Morning mixer, 9:30 a.m.; devotional, 10 a.m.; room visits, 11 a.m.; Pokeno, 1 p.m.

Maryhill Manor Nursing Home

Niagara, Wis.

715-251-3172

Visitation is allowed. Daily scheduled activities continue to be for residents only.

Sunday: Coffee and news, 10 a.m.; delivery of communion, 12:30 p.m.; bingo, 2 p.m.

Monday: Rosary/communion, 9 a.m.; pamper and polish, 10 a.m.; joker-eno, 2 p.m.

Tuesday: Rosary/communion, 9 a.m.; yard Yahtzee, 10 a.m.; bocce ball, 2 p.m.

Wednesday: Rosary/communion, 9 a.m.; kick ball, 10 a.m.; courtyard campfire — s’mores, 2 p.m.

Thursday: Rosary, 9 a.m.; Catholic Mass, 9:30 a.m.; exercise, sit and stretch, 10 a.m.; ring toss, 2 p.m.

Friday: Uno, 10 a.m.; family picnic, 11 a.m. to 1 p.m.; happy hour, 2 p.m.

Saturday: Morning mingle/spelling bee, 10 a.m.; courtyard cabana/lemonade, 2 p.m.

Florence Health Services

Florence, Wis.

715-528-4833

Visitation is allowed seven days a week in designated areas only. Each visit is limited to 30 minutes and must be scheduled in advance. All visitors will be subject to health screening before entering the facility. There are no group activities at this time.

Victorian Pines

Iron Mountain

906-774-5158

Sunday: Juice time, 10 a.m.; Bible study, 1:30 p.m.

Monday: Juice time, 10 a.m.; exercise, 11 a.m.; music with Crystal, 1:30 p.m.

Tuesday: Juice time, 10 a.m.; exercise, 11 a.m.; pink lassies on the porch, 1:30 p.m.

Wednesday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Thursday: Juice time, 10 a.m.; exercise, 11 a.m.; Lutheran Bible study, 1 p.m.; bingo, 2 p.m.

Friday: Juice time, 10 a.m.; exercise, 11 a.m.; birthday party, 1:30 p.m.

Saturday: Juice time, 10 a.m.

Pinecrest Medical Care Facility

Powers

906-497-5244

Sunday: Bunco, 10:30 a.m.; outside social, 2 p.m.

Monday: Lunch outing, 10:30 a.m.; painting, 2 p.m.; karaoke, 3:30 p.m.; one-to-one visits, 6 p.m.

Tuesday: Bus ride, 10:30 a.m.; bingo, 1:45 p.m.; cards, 3:30 p.m.; mind joggers, 6 p.m.

Wednesday: Coffee social, 10:30 a.m.; happy hour, 2:30 p.m.; one-to-one visits, 6 p.m.

Thursday: Exercise, 10:30 a.m.; bingo, 1:45 p.m.; cards, 3:30 p.m.; bonfire, 6:30 p.m.

Friday: Catholic Mass, 10:30 a.m.; spa treatments and manicures, 2 p.m.; games, 3:30 p.m.; one-to-one visits, 6 p.m.

Saturday: Ladder ball, 10:30 a.m.; bingo, 2 p.m.

SENIOR CENTERS

Alpha-Mastodon Center

906-875-3315

The center at 415 Main St. is open four days a week, serving soup and sandwich meal from noon to 1 p.m. Thursday, fish fries from 4 to 7 p.m. Fridays, pizzas from 4 to 7 p.m. Saturday and dinner from 2 to 3 p.m. Sundays.

Amasa Center

906-822-7284

Menu for the week —

Tuesday: Tater tot casserole, vegetables and coleslaw.

Wednesday: Beef barley soup, grilled ham and Swiss sandwich.

Thursday: Chicken wrap, macaroni and cheese and salad.

Breen Center

Kingsford

906-774-5110

Dine-in eating Monday through Thursday — serving at noon. Friday and night meals are on hold indefinitely. Carryout meals are available. Soup and salad bar are also available. Menu for the week —

Monday: Liver, parsley potatoes and peas.

Tuesday: Open-face chicken sandwich, potatoes, gravy and corn.

Wednesday: Pork and sauerkraut and mixed vegetables.

Thursday: Spaghetti, Italian sausage and peas.

Note: All meals served with a choice of skim milk or juice and fruit.

Crystal Falls Center

Head Cook: Sterling Peryam

Assistant Cook: Bitsy Peryam

906-875-6709

The center is open on Mondays and is serving meals for dine-in or takeout — call the center by 1 p.m. to make reservations or to place an order. All food is purchased from local vendors. All dinners include warm vegetables, salad bar, soup, homemade desserts, coffee, tea or milk. Salad bar begins at 4:30 p.m. and dinner is served at 5 p.m. Pickup for takeout meals is 4 p.m. — call ahead and leave a message with phone number. A volunteer will deliver meals to homebound citizens only.

Menu for the week —

Monday: Sloppy Joes with oven-browned potatoes.

Tuesday: Cheeseburger casserole and dinner rolls.

Wednesday: Pork chops and mashed potatoes.

Home-delivered meals (prepared by DICSA — independent from above menu) —

Monday: Chicken strips, macaroni and cheese and corn.

Tuesday: Liver and onions, peas and carrots and seasoned potatoes.

Wednesday: Stuffed peppers, mashed potatoes and dinner roll.

Thursday: Beef tips over noodles, Brussel sprouts and dinner roll.

Dickinson-Iron Community Services Agency

Iron Mountain

906-774-2256 ext. 230 or 235.

This is a Meals on Wheels program only. Home-delivered meals only — call to make arrangements. Menu for the week —

Monday: Chicken strips, macaroni and cheese and corn.

Tuesday: Liver and onions, peas and carrots and seasoned potatoes.

Wednesday: Stuffed peppers, mashed potatoes and dinner roll.

Thursday: Beef tips over noodles, Brussel sprouts and dinner roll.

Friday: Barbecue pork, sweet potato fries and green beans.

Note: All meals include a choice of skim milk, juice, or no beverage.

For more information, call Christine McMahon at 906-774-2256.

Crystal Lake Center

Iron Mountain

906-828-1776

Schedule for the week is:

Monday: Les Artistes Art Club, noon to 4 p.m.; woodcarvers, starting at 9 a.m.

Tuesday: Cards — Pinochle and cribbage, noon to 4 p.m.; Happy Quilters, noon to 3 p.m.

Wednesday: Bingo, 1 to 3 p.m., cards cost 25 cents with 10 games played.

Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.

Friday: Cards — Smear, noon to 4 p.m.

Felch Center

906-246-3559

Open for dine-in eating — call for serving times. Carryout meals also available. Menu for the week —

Monday: Meatloaf, mashed potatoes, gravy and peas.

Tuesday: Spanish rice with hamburger and Mexican corn.

Wednesday: Sloppy Joe, potato wedges and coleslaw.

Note: All meals served with skim milk or juice.

Home-delivered meals —

Monday: Chicken strips, macaroni and cheese and corn.

Tuesday: Liver and onions, peas and carrots and seasoned potatoes.

Wednesday: Stuffed peppers, mashed potatoes and dinner roll.

Aging and Disability Resource Center

Florence County, Wis.

715-528-4890

Director: Tiffany White

Menu for the week —

Monday: Cabbage roll casserole, carrots and fruit.

Tuesday: Homemade pizza, broccoli salad and fruit.

Wednesday: Hot turkey sandwich, mashed potatoes, corn, fruit and cinnamon roll cake.

Thursday: Ham and bean soup, cucumber salad, corn bread and fruit.

Friday: Baked fish, baked sweet potato, cauliflower and fruit.

Note: All meals served with whole-grain bread, butter and milk.

Fence Center/Town Hall

715-336-2980

RSVP for meal at 855-528-2372

Same as ADRC menu, served at noon on Wednesday only.

Florence Community Center/Town Hall

RSVP for meal at 715-528-4261

Same as ADRC menu. Open Monday through Thursday, serving at 11:30 a.m.

Tipler Town Hall

RSVP for meals at 715-674-2320

Same as ADRC menu, served at noon on second Thursday only.

Hillcrest Senior Dining Center, Aurora

RSVP for meals at 715-589-4491

Same as ADRC menu, served at 11:30 a.m. Monday through Friday.

Hermansville Center

Coordinator: Barb Peters

906-498-7735

Center is open 9 a.m. to 3 p.m. Monday through Friday. Meals are served through the Menominee-Delta-Schoolcraft Community Action Agency in Escanaba. Meals-On-Wheels program is available for those who are homebound.

Monday: Dinner frank, hot dog bun, oven potatoes, cook’s choice vegetable and fresh fruit.

Tuesday: Bacon-lettuce-tomato wrap, zucchini bean salad and tropical fruit.

Wednesday: Chop suey, white rice, Oriental vegetables, side salad and Mandarin oranges.

Thursday: Beef stroganoff, peas and carrots, beets and fruit cup.

Friday: Chili and baked potato with sour cream and cheddar cheese, cornbread and fruit cup.

Iron River Center

906-265-6134

Now open for dine-in eating — serving at 11 a.m. — salad bar available. No night meals. Carryout meals also available. Menu for the week —

Monday: Salisbury steak, hashbrown casserole and mixed vegetables.

Tuesday: Sub sandwich, pasta salad, chips and fruit.

Wednesday: Barbecue chicken, buttered noodles and vegetable.

Thursday: Meatloaf, mashed potatoes, gravy and mixed vegetables.

Niagara Senior Center/Cafe

715-251-1603

The center is open, and dinner is served at noon Monday through Thursday. Reservations are required one day in advance. Suggested donation is $5 for those older than 60 and $11 for 60 and younger. Bingo played on most Wednesdays. Transportation is available.

Monday: Hot dog on a bun, bacon bowtie pasta salad, chips and dessert.

Tuesday: Beef tips, noodles, broccoli, biscuit and pudding

Wednesday: Barbecue boneless chicken wings, German potato salad, asparagus and cookie.

Thursday: Brat patty on a bun, pasta bake, chips and hot fruit dessert.

The center will have bingo on Mondays and Wednesdays this month.

Norway Center

Director: Joyce Olesky

Head Cook: Brian Gutkowski

906-563-8716

Dine-in eating beginning at 11:15 a.m. Salad bar available from 10:30 to 11 a.m. Takeout meals will be available for pick-up from 11 to 11:30 a.m. Let staff know if planning to dine in or pick up. Menu for the week —

Monday: Cabbage roll casserole, biscuit and vegetable.

Tuesday: Bratwurst, sauerkraut, potato salad and coleslaw.

Wednesday: Liver or burger with onions, mashed potatoes with gravy and vegetable.

Thursday: Cheese ravioli, garlic bread and vegetable.

All meals include milk, juice, fruit, bread and dessert.

Center activity schedule:

Mondays and Thursdays — Exercise at 10 a.m. and card bingo after the meal.

Monday through Thursday — Card game 101 from noon to 3 p.m. Call Joe at 906-563-5587 for information.

Tuesdays — Quilting and sewing.

Wednesdays — Ceramics and crocheting.

Last Monday of each month — Book club at 9 a.m.

Second Thursday of each month — Birthdays and bingo.

Sagola Center

906-542-3273

Dine-in eating available — call for serving times. Carryout meals also available. Menu for the week —

Tuesday: Pot roast, mashed potatoes and carrots.

Wednesday: Italian chicken, buttered noodles and salad.

Thursday: Beef stew, beets and biscuit.

All meals served with an option of milk, juice or no beverage.

Home-delivered meals —

Monday: Chicken strips, macaroni and cheese and corn.

Tuesday: Liver and onions, peas and carrots and seasoned potatoes.

Wednesday: Stuffed peppers, mashed potatoes and dinner roll.