For many, summer can be a time for rest and relaxation. This may involve spending time with loved ones, basking in the sun, or simply taking a break from the chaos of a busy year. However, as September peers around the corner, it can become difficult to reimplement a once previously structured routine. If this sounds like you, do not fret! You are not alone in your journey to revive or even begin the journey toward routine. Below offers insight into the benefits of routine as well as common barriers and tips to overcoming those barriers. We will also look at ways to find a balance between structure and flexibility as means of fostering success toward your goals.
Benefits & Barriers
Routines allow us to feel a sense of control. A routine can help you manage stress more effectively, sleep better, eat nutrient-dense foods and get active. Establishing routine has proven to be effective in the treatment of addiction, bipolar disorder, and other mental health issues. Having a balanced circadian rhythm, or periods of rest and activity in a given day, is found to improve mood disorders. Studies have found that people with disturbed circadian rhythms were more likely to be lonely and unhappy. Routine is also consistently found to be important for children. Research shows that the implementation of a bedtime routine is associated with increased family functioning and improved sleep habits while family routines have been linked to the development of social skills and academic success.
The mental health benefits of implementing routines are probably no surprise to you. Typically, we all have some idea of what needs changing in our day-to-day routine. Where most people struggle is implementing the changes, deconstructing barriers to routines, and remaining adherent to new habits. Common barriers include:
- Lack of time
- Lack of motivation
- Inconsistent schedule
- Unrealistic expectations
- Lack of support
- Mental and physical health issues
- Overcommitment
- Change and uncertainty
Overcoming barriers can be difficult to put into practice. Below we will look at techniques to help you navigate these obstacles.
Tips and Tricks
It is important to educate ourselves on ways to establish healthy routines while also acknowledging the reality of day-to-day living. According to Cheryl Beutell, a psychiatric nurse practitioner at Northwestern Medicine, some general tips to kickstarting a new routine include:
1. Try one thing at a time. Start slow and be compassionate with yourself. You do not need to change your entire lifestyle at once!
2. Make a plan. Identify intentions. All routines are unique and variable to the individual. Find one that is fulfillable, valuable, and realistic.
3. Reframe your thinking. Release any perfectionism and try not to get overwhelmed. Beutell suggests it may be more about incorporating healthier habits into what you already do rather than changing the whole way you live.
Other tips include:
1. Planning ahead. Scheduling your day or week in advance can help you to feel organized and promote adherence. Utilize a physical planner, calendar, or digital app to help you stay on track.
2. Making time for things you enjoy. Take breaks or allot time for hobbies and interests. This will help you to avoid burnout and stay motivated. Again, planning these slots ahead of time may help you stay on track and maintain consistency.
3. Rewarding yourself for small victories. This is hard work! Celebrate milestones and keep track of your progress to monitor your growth and promote motivation.
4. Not beating yourself up if you miss a day. Life is unpredictable. Give yourself permission to adjust your routine when necessary and don’t hesitate to seek support.
Routine is an anchor. Western Oregon University states: “The certainty of your routine can help to manage the uncertainty of life. When coping with unpredictable periods of time, structure and routine make it seem doable.”
Finding Balance
Creating and maintaining a routine is easier said than done. It is important to set realistic expectations and uphold flexibility. As mentioned, life is unpredictable! While it is important to be intentional in designing our routine, we must also strike a balance between structure and flexibility. To do so, one must practice psychological flexibility. According to the study titled “Psychological Flexibility as a Fundamental Aspect of Health”, psychological flexibility is a huge contributor to daily well-being and lasting psychological health. Psychological flexibility helps us recognize and adapt to various situational demands; shift mindsets or behavioral repertoire; maintain balance among important life domains; and be aware, open, and committed to behaviors that are congruent with deeply held values. Thus, it is critical to practice psychological flexibility while putting your routine into action. According to the Institute for Disability Research, Policy, and Practice, general practices that strengthen your psychological flexibility include:
1. Be open. By approaching life with a willingness to accept our internal experiences rather than resist them, we are able to respond with more flexibility and move forward.
2. Be aware. Implement mindfulness techniques to remain present and refrain from worrying about the past or future.
3. Be engaged. Check in if your choices align with your values. Doing so will help guide your actions.
Now that you have a general idea of how to embody psychological flexibility, we will look at more concrete techniques.
1. Set clear goals. Prioritize tasks based on specific goals.
2. Allow for adjustments. Develop a schedule that allows for modifications without compromising important commitments.
3. Time blocking. Dedicate time blocks to certain tasks and be willing to shift these around as needed.
4. Utilization of tools. Use apps to stay organized when changes are needed.
5. Review and adjust. Periodically review your schedule to determine what is and is not working. Adjust as needed.
6. Learn to say no. Recognize your own capacity and practice declining tasks to avoid overcommitting.
As you begin your journey, remember: one thing at a time, plan, reframe your thinking. This change is FOR YOU. Approach this journey with compassion, flexibility, and permission to make mistakes.