How Routine can Improve your Mental Health (Even During a Pandemic)
Over the last several months, our world has taken a sharp turn in a direction we did not expect, leaving in its wake any sense of normalcy we had established.
We went from going to work every day, spending time at coffee shops, going to the park, hanging out with friends, attending networking events, enjoying concerts, and eating at our favorite restaurants, to near-complete isolation virtually overnight.
Not only were our social lives disrupted, but our sense of structure was also turned upside down, making it difficult for many of us to cope with our new normal.
Unfortunately, there is no rule book for how to handle a change of this magnitude, and with no clear end in sight, we are left feeling uncertain and fearful.
However, there is a secret to re-establishing peace and predictability, even during a global pandemic.
It’s called routine.
FINDING STABILITY DURING UNSTABLE TIMES
There is nothing normal about these times that we are in, but that doesn’t mean you can’t create a sense of normalcy within your daily life.
Now, you might be thinking, “I’m already stretched too thin. How am I supposed to create a routine when I’m just trying to keep my head above water?”
Don’t worry, a routine doesn’t mean you have to have every minute of your day planned out. It simply means adding a level of intention to your actions. It may be as simple as establishing a checklist of priorities you want to accomplish or exercising for 20 minutes in the morning to clear your head and start your day off right.
“You'll never change your life until you change something you do daily. The secret of your success is found in your daily routine.”
- John C. Maxwell
ROUTINES AND MENTAL HEALTH
Research shows many positive benefits of creating and maintaining a healthy daily routine. And in this current climate, it may be more important than ever, especially if you struggle with anxiety or high levels of stress.
Stress is one of the leading contributors to mental health issues. Having a predictable routine can alleviate stress by helping you focus on the things that are within your control.
Sleep is also an important part of our mental health. If you’ve found yourself struggling to get quality sleep lately, it may be due to a lack of routine. A recent study showed that active daytime routines can contribute to healthier sleep cycles, which in turn leads to a healthier mind and body.
BENEFITS OF A ROUTINE
There are hundreds of benefits from adding structure and routine to your day, but here are a few that may be particularly helpful during these uncertain times:
Reduced Stress- Following a routine, even if it’s just 30 minutes every morning, can significantly reduce stress levels. A routine helps prepare your mind and body for what the day will hold, leaving less room for anxiety to creep in.
Better Sleep- A nighttime routine is key to better sleep. Do things that help you relax at the end of the day. Turn off your phone, read a book, or make a plan for tomorrow.
Improved Physical Health- Incorporating 20-30 minutes of exercise into your daily routine is a great way to reduce stress and help you feel more energetic.
Increased Productivity - A consistent routine can help you prioritize the things that matter and stop wasting valuable time on things that don’t.
More Time for Things You Enjoy: When you stick to your routine, you may even find you have more time for the things you enjoy, like walking, reading, or spending time with friends.
HOW TO ESTABLISH A ROUTINE
Creating a routine should start with the question, “What do you want?”
Do you want to feel stronger physically? Do you want to learn a new skill? Do you want to feel more accomplished at work? Choose 1 or 2 specific goals that you want to focus on and structure your routine around them.
Make a list: Make a list of everything you do throughout your day. Note the things that are helping you achieve your goal and those that aren’t. If there are things you are doing that can be eliminated (like spending too much time on social media) consider setting boundaries for yourself.
Make it doable: Whatever your routine is, it has to work for you. If you’re not a morning person, waking up at 4:30 am might not be the right option. Try waking up an hour earlier than usual, and see how that goes. Whatever you do, make sure it makes sense for your lifestyle.
Make room for change: It’s ok if the routine you set out to follow isn’t working for you. Routines are meant to help you, not hurt you, so if you find that your routine is causing you more stress, feel free to make changes.
If you don’t make a plan for your time, someone (or something) else will, so the best way to ensure that you prioritize yourself and the things that matter to you, is to create a routine. And don’t worry if you fall off track every once in a while because those moments don’t define you. You are defined by how many times you get back up.
“It’s not what we do once in a while that shapes our lives, but what we do consistently.”
-Tony Robbins
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