Routines help me follow a pattern so that I know what to expect.

Even if you don't thrive on a strict schedule, having a routine can be helpful in times of unpredictability, uncertainty, and stress.

Implementing a structure to your day can give you a sense of control. It can also improve your focus, organization, and productivity.

 

When I know what to expect I know where to put my energy, I have a path to follow and don’t have to think and figure things out. These routines will help you navigate life when you feel on autopilot. When you brain is too depressed to know what to do next. The routines should be created when you feel good to help keep structure to your life when you don't feel good.

For example, I have a household cleaning routine that I try to do everyday. It takes about 20-30 minutes when I am doing the minimum. It is structured in such a way that there is flexibility to take into account how I feel. But without fail, I start by picking things up in the main rooms of my house (my kitchen, living, and dining room are all one big room). I don't pick up the auxiliary rooms (bedrooms/offices/playrooms), in each of those rooms I have a fairly large basket that I put stuff to deal with later. Once my main room is picked up I do the dishes, wipe down the counters, Swiffer dust, and then vacuum. These tasks get the bulk of the mess and if I do it everyday I am not ever left with a big clean up job.

But I promised you flexibility. Well here it is: if I feel good I will do laundry in-between the main cleaning steps. On days I feel really good then I will do stuff such as clean cabinet or appliance fronts. Or even pick an appliance and deep clean the inside. (I do this after the main steps are completed.) I don't have these extra/deep cleaning activities on a strict schedule because I find that I don't follow strict schedules and feel bad about myself. An example would be every Monday deep clean the kitchen. I find that it is too much for one day and every Monday I feel differently. Instead I have a checklist of ideas of things to do and I pick what I want based on how I feel in the moment. I rank them into three tiers based off how hard they are (it also kinda correlates to frequency as well).

You’re thinking: It works for you, but it will never work for me.

 

Studies have shown that daily routines have mental health benefits, from alleviating bipolar disorder and preventing substance abuse to managing the symptoms of other mental disorders. Routines help alleviate anxiety by helping our minds understand what to expect. Routines also promote healthy habits. By being more intentional with our actions we can add things to our daily routine like packing a lunch instead of going out. In addition routines help to combat burnout by adding mindful things to your schedule (alone time, journaling, ect.). With my routines, I go into every day knowing I will have the time to accomplish my goals and finish my work. My routine helps me stay focused, and it also makes the day go by faster. Having routines also helps with decision fatigue. For me the evenings are always the worst, but by having a nighttime routine I can go on autopilot and not have to think and fret over tiny stuff. For example my evening routine does not include picking up. When I see a mess around me I know now is not the time and that I have time set aside tomorrow to handle it.

It takes 21 days for a new routine to stick. Just because there isn’t an immediate change in your mood/health doesn’t mean it’s not starting to work. It takes time and intentional actions to develop and stick with a new routine.

I have noticed sometimes I won't even start because I don't believe I will finish. Who cares, if you don’t finish, at least you tried and started something. Sometimes I struggle with an easy task like vacuuming…maybe I only get half of the room vacuumed but that is one more half than before. Or cleaning out the fridge. Maybe I only get one shelf, but that is at least one shelf done, a step forward. Maybe the next day I will clean a different shelf and then before you know it the whole fridge is clean. It took me two weeks to do all the baseboards in my main room (3-4 hour task). I had a bucket full of soapy water that I just kept around until I was done. The water was an eh temperature and the bubbles were gone by the end, but my baseboards were clean.

  • Morning/Wake-Up

    How do you want to start your day? Here is an article via NAMI. For me personally, I wake up, pet my cat, go to the bathroom, brush my teeth, eat cereal, clean-up, 20 minute nap, stretch, write in my gratefulness journal, and plan out three tasks I want to complete, then I check my phone and listen to a song that will be my theme for the next few hours.

  • Cleaning

    See above for my full routine and how I add flexibility. The important things to remember: get the easy, bulk areas cleaned (vacuuming, picking up trash), start with easy activities that you will most likely be successful with, and remember your environment doesn’t have to be perfect, any effort put in will move your environment forward.

  • Movement

    It is important to incorporate some type of movement routine into your day. For me this is the newest of my routines. It starts with stretching, moves to weight lifting, then cardio, followed by more stretching, and finished with a shower. Your routine could just include stretching or yoga. There are many movement classes for free on YouTube.

  • Bedtime/Wind Down

    For me this routine is the most minimal because of my narcolepsy, I am just too tired. My routine: take medicine, go to the bathroom, brush teeth, brush hair, wipe face, turn on white noise machine, say goodnight to husband, sleep. Somethings that you could add to your routine might be drinking tea, journaling, reading, and meditating.