For those with a mental illness, the onset of an anxiety attack, or an unexpected episode of depression can put a pause in your day-to-day life. For many, it may feel difficult to get into a daily routine because things can be unpredictable.
Although rest and recuperation are important during this time, sticking to a daily routine is a healthy way to help you feel grounded.
Creating an achievable daily routine is a healthy way to help you break old habits that make you feel like you are not progressing. This will in turn help reduce stress, help maintain a healthy lifestyle and reduce the impact of days you don’t feel like yourself.
Why is routine important?
Keeps you grounded
Not having a routine can be more stressful in general because it gives you little room to deal with the unexpected. Routines can be looked at as a rough outline of your day that gives your day a direction. Let's face it, some days it's just hard to stay focused. Having a healthy daily routine gives you a clear outline of what you want to achieve that day, which makes getting back on track easier when you lose sight of your goals.
A simple and achievable daily checklist also gives you room to deal with the unexpected. Sometimes, situations pop up throughout our day that is beyond our control. But having a clear routine can help us find time to deal with these issues, so they don’t overwhelm us further.
Helps create healthy habits
Routines don’t need to be a minute-to-minute account of your day, but more of an understanding about what you’re going to do and when. This is a great tool for breaking old habits that no longer serve you and to make room in your day for more fun, fulfilling activities.
It only takes 30 days to form a habit. If something is a routine it is more likely that you will do it and after enough repetition (30 days to be exact!), this action will become a habit.
Think about brushing your teeth. This isn’t on your “to-do” list even though you do it twice daily. Why not? Because it’s habitual so you don’t think about it as a genuine task.
You’ll know what’s good for you by how it makes you feel. Does it give you more energy, make you feel more positive, or give you confidence? If the answer is yes then it’s an activity you may want to consider keeping as part of your daily routine. If the activity wasn’t beneficial to you, reevaluate and try something that works better for you!
Promotes productivity
It can be a struggle to get things done when you’re feeling low. But it is necessary to get tasks done such as doing your laundry, tidying the house, or grabbing groceries. Daily routines can be thought of as a roadmap - if you know your destination, then you are able to get there more quickly without many detours along the way. This helps you check off your “to-do” list more quickly and get you back on track if you wander.
How to Stick to a routine
Examine your current schedule
What does your day look like? Are you waking and sleeping at the same time every day? Brushing your teeth right when you wake up? Examine your current routine by asking very specific questions:
What time do you wake up?
What time do you go to bed?
What do you do in the morning?
What times throughout the day do you eat?
Are you more productive in the morning or evening?
Write these down. Knowing what your routine looks like currently will help you see where you can make the changes that work best for you.
Get Specific
Healthy habits are formed when we get specific about fitting them into our routines! It is less likely that you will stick to an activity if you tell yourself “I’m going to start working out sometime over the next week”. However, if you frame it differently -- “I’m going to go to spin every Wednesday night at 7:30 for the next month” -- then the likelihood of this becoming a healthy habit is greater. Why? Because you’ve subconsciously already committed to doing the task.
Set a schedule that works for you
Start your day with activities that allow you to wake up and get present and end your day with winding down and going to bed at the same time every night (even if you don’t feel tired). You can train your body to get on a schedule that will be helpful for your ability to be productive. For some people, mornings are more productive and for others late afternoon or nighttime. Figure out what works for you and honour that. Do what works for you. Keep it simple.
What does a healthy daily routine look like?
Set a morning and evening routine
How you choose to begin and end your day are crucial in terms of your health and well-being. Morning and nighttime routines are very important in helping you be more focused throughout the day.
Mornings can be set up to get more clarity for the day ahead. Whether that is through meditation, journaling, or exercise, getting focused in the morning will help you stay on track with your daily tasks. Nighttime can be focused on winding down and clearing your mind for rest. Meditating, curling up with tea and a good book, or a nighttime shower are some ways to promote relaxation in the evening. These are not hard and fast rules. Do whatever works for you! Some activities that can help you create clarity and promote relaxation are:
Journaling about your intentions for the day
Creating a simple and achievable task list
Drinking a comforting cup of tea or coffee
Reading
Meditation or deep breathing
Exercise throughout the day (i.e a 15-30 minute walk)
Follow a sleep schedule
Do you wake up and go to bed at the same time every day or at least Monday-Friday? If not, experiment with getting your body on a schedule. This helps your mental and physical health in a massive way.
Restful sleep promotes mental clarity and focus and helps control mood. A proper sleep schedule trains your body to get the most out of your sleep schedule by waking up and falling asleep at the same time every night. Whether you need 5 or 8 hours of sleep, align your sleep schedule with the optimal amount of sleep - so you can function at your best every day!
Breaking bad habits
Get a piece of paper. Write down everything that you already do in the morning and in the evening before bed.
What do you want to add to your routine? What can you remove that no longer benefits you? Be specific. What time and what day will you do it? Slowly add better habits to your routine. Start with adding one every week or two to sustain the change. Remember, habits take 30 days to form. Allow your routine to be open to adjustments, and if something isn’t working for you, experiment with adjustments or change it so that it makes sense for your lifestyle.
Final Thoughts
Mental illness can sometimes be difficult to manage, but armed with a few helpful tools, you are able to create a more abundant and happy lifestyle that works for you!
You owe it to yourself to take advantage of the time you have to create an environment you can be proud of and thrive in. Adopting good habits will not only make you healthier in practice but give you a more positive outlook, fostering the strength you need to create and live a life you love!
At Sana Counseling, we're a team of counsellors that are ready to support you in your journey to leading a healthy day to day life. we're happy to help you develop a routine and identify barriers you might experience along the way. Sana Counselling offers home counselling sessions. If you would like to chat about the ways mental health affects your daily routine, book a free 15-minute consultation with us today. We look forward to meeting you!