predictability and mental health
During the most stressful times in my life, things were constantly changing. When I was in college, I moved four times in two years, and I had a work and class schedule that had me waking up and going to sleep at vastly differing times. One morning, I’d wake at 10am for class and get home from work close to 11pm, and the next day I’d sleep in until noon and be up until midnight working on homework. My anxiety and depression were at an all-time high, and I turned to some really unhealthy coping mechanisms to make it through.
Now that I’ve established a routine, I am finally equipped to manage my mental health effectively, and I see just how crucial routine has become to my wellbeing. The predictability of knowing I will start work at 7am, and be in bed before 10pm allows me to make time and energy for more enjoyable activities in my life and prioritize eating healthy meals and working out. Rather than restricting me, I actually find that I feel much freer since adopting a few regular routines.
I am not bound to my routine, but my routine will change depending on what I want to prioritize in my life at the time. For example, in the wintertime I am seeking introspection, warmth, and comfort, so I’ll usually adopt a reading routine. But in the summer, my heart is yearning for a little more adventure, so I’ll lean more into my workout routine to make sure I’m ready for anything.
When we think of routines, we often associate them with something boring or monotonous. However, routines can be an essential tool for maintaining good mental health. In this article, we’ll explore why routines are so important and how they can benefit our mental health.
While some people may find unpredictability to be exciting or even motivating, others may find it overwhelming or stressful. In fact, research has shown that individuals with anxiety disorders and neurodivergence may have a lower tolerance for unpredictability and uncertainty than others. This is because they tend to have a greater perception of threat in uncertain situations, which activates the brain’s fear response. Those with neurodivergence such as ADHD and autism, similarly, can experience symptoms such as forgetfulness, overstimulation, and difficulty regulating emotions when unforeseen changes in routine occur.
Unpredictability and anxiety are often closely related. When we face an unpredictable situation, it can cause a sense of unease or discomfort, especially if we do not feel prepared to deal with the situation. This feeling is compounded when the unpredictable situation is related to something that we care about, or that is important to us. For example, a sudden change in a relationship, a work project, or a financial situation that was unforeseen can be sources of unpredictability that can trigger anxiety.
For individuals with ADHD, routines can help with focus, attention, and organization. ADHD can cause difficulty with impulse control and managing distractions, which can make it difficult to stay on task. A routine can help individuals with ADHD by establishing clear expectations and a consistent schedule. By doing the same tasks at the same time every day, individuals with ADHD can reduce decision fatigue and improve their ability to follow through on tasks.
Individuals on the autism spectrum often struggle with sensory overstimulation or changes in routine. For those with autism, having a routine can be a source of comfort, predictability, and structure. Routines can help individuals with autism feel a sense of control over their environment and promote feelings of safety and security. By including calming activities, such as listening to music or engaging in sensory activities, within a daily routine, individuals with autism can improve their ability to self-regulate and reduce the impact of sensory overload.
In addition to the benefits specific to each condition, having a routine can also help with overall mental and physical health. Routines promote healthy habits, such as regular exercise, healthy eating, and consistent sleep patterns, which can improve overall wellbeing and reduce the risk of chronic conditions such as obesity and heart disease.
To manage mental health symptoms related to unpredictability, experts often recommend building a routine, planning ahead, and developing coping strategies that can be used in times of stress or uncertainty. By creating a sense of predictability and structure in our lives, we can help to reduce the impact of unpredictability and the anxiety it may cause.
While establishing a routine can be challenging, especially for those with mental health conditions, the benefits can be significant. By starting small and building habits over time, individuals can create a routine that works for them and provides the structure and stability they need to thrive.
It’s important to note that some level of unpredictability and change is a normal part of life. Therefore, it’s not necessarily the unpredictability itself that leads to anxiety, but rather how we perceive and respond to it. By developing healthy coping strategies and building resilience, we can learn to manage mental health symptoms and navigate the ups and downs of life with greater ease.
5 health benefits of routine
A routine is a sequence of actions that are regularly followed. This could be a morning routine, an exercise routine, or even a bedtime routine. Routines provide structure and predictability to our day-to-day lives. Here are some ways that having a routine can benefit our mental and physical health:
Reduces Stress
Having a routine can lead to a more relaxed and stress-free lifestyle. The predictability of following a set schedule can help to bring a sense of stability, consistency, and order to our lives. When we have specific times allocated for certain tasks, we know what to expect and can manage our time better, reducing the risk of feeling overwhelmed or stressed.
When we know what the day holds, we can plan and prepare accordingly, reducing the stress associated with rushing to finish something last minute or being unprepared. By having a routine, we can plan and prepare for tasks in advance, leading to a greater sense of control and organization.
Increases Productivity
When we have a routine, we can better manage our time in line with our priorities. We can set a specific time for each task we want to accomplish, ensuring that we are spending time only on essential activities, and delegating the less critical ones. Making decisions throughout the day, such as what to eat, what to wear, or which task to focus on next, can be draining mentally. By creating a routine, we can eliminate decision fatigue, freeing up more mental space for higher priority tasks.
A routine allows us to create efficient workflows for our tasks by assigning similar tasks to the same time slots. This reduces the time taken to switch between tasks, sharpening focus, and allowing for better concentration on a particular task. Having designated times for completing specific tasks makes us more disciplined, and allows us to focus more on the task at hand, reducing distractions.
Improves Sleep
Establishing a regular routine before bedtime can significantly improve the quality of your sleep. Our bodies thrive on consistency, and when we go to sleep and wake up at the same time each day, our bodies recognize when it’s time to sleep, and we feel more rested when we wake up.
Additionally, engaging in calming activities before bed can help your body and mind wind down, making it easier to fall asleep and stay asleep. Avoid using electronic devices before bed, as they can limit melatonin production and disrupt your sleep.
Supports Mental Health
When you’re living with a mental health condition, it can often be challenging to stay motivated and engaged in daily activities. Establishing a routine can offer a framework for keeping a sense of normalcy and structure, which is essential for maintaining mental wellbeing. A routine can provide stability and structure to our lives, which is important for good mental health. When we have structure, we are less likely to feel overwhelmed or lost.
Consistency in daily routines also helps us to build momentum, and it creates a sense of accomplishment when we complete a task on time. This also provides a sense of control, preventing feelings of overwhelm and allowing us to feel calm and more relaxed in our daily lives.
Creates Space for Healthy Habits
Establishing a routine helps us structure our day, making us more organized and productive. It enables us to prioritize our time, ensuring that we allocate time for what really matters to us. For instance, if you decide to wake up at a specific time every day, and you create a routine of going for a 20 minutes run, followed by a healthy breakfast, you get into a healthy habit that you repeat every day. This helps to create a sense of discipline in our daily lives.
When we follow a routine, it is easier for our brains to adapt, making it more effortless to form positive habits such as exercising, eating well, and getting enough sleep. By making these habits automatic, we’re less likely to procrastinate or talk ourselves out of doing them. Furthermore, by doing them at the same time every day, we’re making it more likely that they will stick with us over the long term.
How to Build a Routine
Building a routine that works for you is key. Starting a routine can seem daunting, but it doesn’t have to be. Here are some steps to help you get started:
- Define your goals: The first step is to identify what you want to achieve with your routine. Do you want to exercise more? Sleep better? Be more productive? Identify your goals so you can create a routine that meets your needs.
- Start small: Trying to do too much too soon can be overwhelming and ultimately lead to failure. Start with one or two simple habits that you can easily incorporate into your day. For example, make your bed every morning or go for a short walk after dinner.
- Be consistent: Consistency is key when starting a routine. Try to do your new habits at the same time every day. This will help reinforce the habit and make it part of your daily routine.
- Track your progress: Keeping track of your progress can help you stay motivated and see the impact your routine is having on your life. Use my FREE downloadable habit tracker to keep track of your habits weekly and note any changes you’re experiencing.
- Adjust as needed: Don’t be afraid to make adjustments to your routine if something isn’t working. It’s important to find a routine that works for you and meets your needs, so be open to trying new things and making changes as needed. Remember, your routine is bound to your goals and priorities, not the other way around.
suggested beginner routines
Here are some examples of beginner routines that you can start implementing right away:
- Morning routine:
- Wake up at the same time every day
- Drink a glass of water to hydrate your body
- Stretch or do light exercise for 5-10 minutes to wake up your body
- Spend 5-10 minutes meditating or doing deep breathing exercises
- Shower and get dressed for the day
- Eat a healthy breakfast
- Evening routine:
- Set a designated time to start winding down for the night
- Turn off electronic devices an hour before bedtime
- Take off your makeup, then cleanse and moisturize with a skincare regimen
- Spend 10-15 minutes doing a relaxing activity such as reading or listening to calming music
- Practice a relaxation technique such as yoga or deep breathing
- Do a quick tidy-up of your living space to reduce clutter and prepare for the morning ahead
- Get ready for bed and settle in for a good night’s sleep.
- Exercise routine:
- Start with a 5-10 minute warm-up, such as light cardio or stretching
- Choose a simple exercise routine, such as a 15-20 minute bodyweight workout, or go for a walk or jog.
- Cool down with a stretch and some deep breathing exercises
- Increase the duration and intensity of your workouts gradually over time.
- Study routine:
- Set aside a dedicated study space free of distractions
- Choose a designated time each day to study
- Break up your study session into manageable chunks, such as 25-30 minutes with a 5-10 minute break in between
- Take notes or create outlines to help you organize information
- Test yourself regularly by quizzing yourself on the material.
- Meal planning routine:
- Choose a day of the week to plan and prepare meals for the week ahead
- Create a list of healthy foods and recipes that you enjoy
- Decide on a meal schedule for the week, editing recipes to fit your schedule
- Grocery shop based on your meal plan
- Prepare your meals and store them to make heating them up easier and convenient.
These are just a few examples of beginner routines. Don’t overwhelm yourself by trying to implement all these changes at once. Start with 3-5 things you can easily start doing every single day, and work your way up from there. Everyone’s routine will look different, so it’s important to incorporate activities that you enjoy and can maintain on a regular basis.
And if you can’t do something every day, don’t worry; we all have days where we prioritize other things over our routine, but overall consistency is what’s most important.
closing thoughts and FREE habit tracker download
Some of my favorite parts of my day are the routines I’ve started implementing: things like my morning snuggles with my partner and doggie, my morning coffee, an afternoon walk, reading before bed, and doing a hair or face mask before bed. Not only have these things helped me maintain my physical and mental health, but they’ve also helped me appreciate and enjoy the little moments in my life more than I used to.
Remember, starting a routine takes time and effort but can have a significant impact on your mental health and well-being. With a little patience and perseverance, you can create a routine that works for you and helps you achieve your goals. Rather than restricting your day-to-day life, you’ll actually find freedom in the cadence of a well-crafted routine.
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