Unlocking Mental Wellness: The Power of Routines: Dr. Sarah Anderson

In our fast-paced world, routines can play a crucial role in improving mental health. Daily routines act as a safety net, providing stability and security amongst chaos. Establishing regular daily habits allows us to bring structure to our surroundings while fostering resilience, resulting in a healthier mindset and a more balanced nervous system.

Studies indicate that children excel in settings with well-defined routines, and their ability to learn may be impacted negatively when these structures are lacking (Montroy et al., 2016). Structured schedules are beneficial for both children and adults, helping to reduce anxiety and stress through predictability. Additionally, routines help us manage our time better and prioritize tasks, leading to greater organization and less overwhelm. Regular routines also promote healthy habits, such as consistent sleep patterns and exercise—key elements for maintaining good mental health. Overall, establishing and maintaining routines can make it easier to navigate challenges and improve emotional well-being.

The Role of Routines in Mental Health

One of the main benefits of routines is their ability to significantly reduce decision fatigue, which arises from facing an overwhelming number of choices each day (Ilies et al., 2010). With research indicating that we make around 35,000 decisions daily, this cognitive overload can lead to stress and anxiety (Sahakian & Labuzetta, 2013). 

By establishing structured routines, we transform decisions into automatic actions, conserving mental energy and enhancing focus on more important tasks. Once routines become instinctive, they not only alleviate cognitive load but also allow us to direct our cognitive resources toward creativity, productivity, or simply enjoying the present moment. In contrast, a lack of routines can result in mental exhaustion and procrastination due to constant decision-making.

Routines and Mental Health Challenges

Routines can be particularly beneficial for people facing mental health challenges. Research has shown that sticking to regular routines can reduce symptoms of depression and anxiety, especially in adolescents and young adults (Muñoz-Fernández & Rodríguez-Meirinhos, 2021). Predictable daily tasks provide comfort and stability. For someone with anxiety, a structured morning routine that includes mindfulness can be grounding. Similarly, for someone dealing with depression, a simple routine like “get up, shower, and have breakfast” can reignite motivation. Creating an effective morning and evening routine can significantly enhance your mental health. 

Routines & Substance Use Recovery 

Routines play a vital role in substance use recovery by providing structure, stability, and a sense of purpose in an individual’s daily life. Engaging in consistent routines allows recovering individuals to establish healthy habits, reduce anxiety, and minimize triggers associated with substance use (Smith et al., 2020). Research indicates that routines can enhance coping strategies and reinforce positive behaviors, facilitating the development of new lifestyles free from substance reliance (Dunn & Tompkins, 2018). 

Many individuals facing substance use challenges also grapple with executive functioning deficits, which can involve difficulties in planning, organization, and self-regulation. Approximately 50% of individuals with substance use disorders exhibit some level of executive dysfunction (Davis et al., 2015). This impairment can complicate recovery efforts by making it harder for individuals to adhere to treatment plans or make healthy choices. Routines help alleviate these challenges by creating a framework that simplifies decision-making and fosters a sense of discipline. Maintaining a predictable daily schedule fosters a sense of control and accomplishment, which is crucial for building self-efficacy and preventing relapse (Witkiewitz & Marlatt, 2004). By effectively addressing issues related to executive functioning, routine management can significantly enhance the recovery process and support long-term sobriety. 

General Tips for Designing Routines

1. Set Clear Intentions:

Before you start your day, take a moment to write down three things you want to accomplish. This could be as simple as “exercise for 20 minutes,” “complete that work project,” and “call my friend.” Writing them down can solidify your commitment and give you something to refer back to throughout the day.

2. Start Small:

If a full morning routine feels overwhelming, begin by waking up just ten minutes earlier to dedicate those minutes to something positive, like taking a quick walk outside or sipping a glass of water. Gradually, as you become comfortable, you can extend this time and incorporate additional elements.

3. Be Consistent, yet Flexible:

While it’s essential to keep a routine, allow room for inevitable life events. If you have to skip a morning workout, don’t stress; perhaps consider adding in a bike ride during lunch or a brief walk after dinner instead.

4. Incorporate Mindfulness:

Incorporate mindfulness into your daily routines by allowing yourself moments of presence throughout the day. For instance, during your morning routine, take a few moments to engage fully with each activity, whether it’s brushing your teeth, showering, or preparing breakfast. Focus on the sensations, sounds, and smells, and try to immerse yourself in the experience rather than rushing through it. This practice of mindfulness not only helps you appreciate the small moments but also cultivates a sense of calm and awareness that can enhance your overall well-being as you go about your day.

5. Track Your Progress:

Use a simple bullet journal or an app to keep track of daily achievements as well as challenges you are experiencing. Write down what went well each day, and reflect on any barriers you identify. This habit can help identify patterns that help or hinder progress.

Actions to Incorporate in a Morning Routine

1. Wake Up at a Consistent Time:

To help regulate your circadian rhythm, choose a wake-up time and stick to it, even on weekends. For example, if you aim to wake up at 7 AM, set your alarm for the same time daily to help reinforce your body’s internal clock (Hirshkowitz et al., 2015). If you find yourself hitting the snooze button, try moving your alarm clock across the room. This will force you to get up and out of bed, making it less likely that you’ll go back to sleep. 

2. Personal Care:

Enjoy a refreshing shower, and then take some time to groom yourself. Set aside at least 20-30 minutes to wash your hair, brush your teeth, and style yourself in a way that boosts your confidence and sets you up for the day ahead. You might also consider using your favorite scents or skincare products to make the experience more enjoyable.

3. Remember to Take Your Medications:

Incorporate your medication into your routine by placing it next to your morning beverage or in a visible spot as a consistent reminder. For example, if you take your medication with breakfast, keep it in the kitchen next to the bowls. It’s essential to find a way to habit stack this practice, as taking your medications as prescribed is important for your health.

4. Engage in a Mindfulness Practice:

Spend five to ten minutes meditating using a guided session. In addition to meditation, you can incorporate practices like a body scan, progressive muscle relaxation, or mindful eating. Research shows that regular mindfulness practice can lead to significant decreases in anxiety levels. These activities not only enhance your mental well-being but also help you cultivate greater awareness and presence in your daily life. (Kabat-Zinn, 2003)

5. Physical Activity:

Incorporate exercise into your morning routine to jumpstart your day. Whether it’s a 15-minute yoga session to promote flexibility and mindfulness, a brisk walk to enjoy the fresh air and energize your body, or a quick HIIT workout to get your heart pumping, find an activity that resonates with you. Regular physical activity has been consistently linked to improved mood and reduced levels of anxiety. Engaging in exercise not only releases endorphins, which are the body’s natural mood lifters, but it also helps to foster a sense of accomplishment and sets a positive tone for the rest of the day (Craft & Perna, 2004).

Actions to Incorporate in an Evening Routine

1. Create a Tech-Free Zone:

Commit to powering down screens at least one hour before bed. Instead of scrolling through social media, opt for reading a physical book, journaling, or engaging in puzzles. Establish a cozy nook in your living room or bedroom specifically for these activities. 

2. Establish a Set Evening Ritual:

Prepare for sleep by making a cup of decaf herbal tea (like chamomile or peppermint). The act of preparing tea can be a calming ritual that signals your brain to wind down. Engaging in this mindful activity has been shown to ease the transition to sleep and reduce nighttime anxiety (McKay & Blumberg (2002).

3. Incorporate Relaxation Techniques:

After your tea, consider a short yoga session or progressive muscle relaxation meditation for 10-15 minutes. Online resources, like yoga or relaxation apps, can guide you through these exercises. Research suggests that such practices can significantly lower cortisol levels, promoting relaxation and better sleep quality (Hirshkowitz et al., 2015).

4. Reflect on Your Day:

Spend five minutes journaling about the positive aspects of your day. You might write three things you are grateful for or highlight a meaningful interaction you had. This reflective practice helps to create emotional closure for the day and can provide a buffer against daily stressors (Emmons & McCullough, 2003).

5. Set a Consistent Sleep Schedule:

Aim to go to bed and wake up at the same time each day. Create a pre-sleep routine such as dimming the lights in your home, playing soft music, or using essential oils (like lavender) to signal that it is time for sleep. Over time, your body will start associating these cues with bedtime, promoting quicker sleep onset (Hirshkowitz et al., 2015).

Overcoming Challenges in Establishing Routines

Establishing a routine can come with its own set of challenges, but with a few tips and tricks, you can overcome obstacles and foster a sustainable practice. One common hurdle is a lack of motivation. If you find it difficult to get going, consider pairing your new routine with activities you already enjoy. For example, you might listen to your favorite music while exercising to make the experience more enjoyable or sip on a beloved beverage while journaling, transforming these tasks into more pleasurable moments. 

Another challenge many face is the fear of failure. It’s essential to understand that setbacks are a natural part of the habit-building process. Instead of perceiving a missed routine as a failure, view it as a valuable learning opportunity. Take time to reflect on what led to the disruption; whether it was time constraints, unexpected events, or lack of energy, identifying the cause will empower you to strategize and plan for similar situations in the future. This proactive approach will help you build resilience and adapt your routine as needed. 

External distractions can also pose significant barriers to maintaining your routine. To counteract these interruptions, create designated spaces for work and relaxation. Minimizing noise and visual distractions is crucial; for instance, consider using noise-canceling headphones or arranging your environment to reduce clutter. If you work from home, it’s helpful to set clear boundaries with housemates or family members during your designated routine times. Communication is key so that everyone understands the importance of these times for your focus and reflection. By cultivating an environment conducive to stability and mindfulness, you’ll be better equipped to establish and maintain a routine that enhances your mental well-being.

Embracing the Routine Revolution

In a chaotic and hectic world, routines provide stability and order. Developing personalized routines can enhance mental health, reduce stress, and create a sense of control. By embracing routines and tailoring them to fit your preferences, you can navigate life with greater ease. Remember, routines are about creating a flexible framework that supports healthier choices and emotional resilience. As you work on establishing your routines, be kind to yourself, acknowledge your successes, and keep building a daily rhythm that nurtures your well-being. Over time, you’ll discover that routines can transform your life for the better.