The Importance of Routine
Introduction:
Routine often conjures up feelings of mundane, restrictive and repetitive. However, according to many scientists and researchers the impact routine has on good mental health can be instrumental for combating burnout and creating internal peace. It has been proven to be a powerful tool supporting cognitive functioning, improved physical health and instrumental in building balance and success both at work and home.
Research has found that the inclusion of regular processes means that people as a whole invest less energy on recurring tasks supporting focus and creativity of more complex tasks. A review of the daily rituals of influential artists found that many artists have well defined work routines which may support their creativity rather than constrain it. Memory research shows that regular routines and habits can support older adults to function better in their home environments.
If taking medications at the same time and putting the keys in their spot is part of a daily routine, less energy will be spent looking for lost objects and worrying about maintaining one’s health, freeing up time for other things people want to do in their day. I personally have huge issues with misplacing items such as keys, reading glasses and my morning coffee. It is largely as I am not being mindful at the time and then I lose an incredible amount of time looking for said items and my blood pressure increases as I scramble to locate them and ultimately run late shifting the schedule of peace and calm in the morning. I know what I need to do however sometimes I fall back into old habits.
Routine is essential for promoting healthy lifestyles in regards to moving your body and eating well. I now meal plan on a Sunday to ensure I don’t waste time travelling to the supermarket daily and also so I know I have healthy food options on hand in busy time periods. It also ensures I don’t have to think too much about the girls’ lunches. Sounds ridiculously simple however my slow cook on Monday sets me up for lunches for a couple of days. It is a simple habit that creates time and decision space for me.
In addition, each Sunday I write out the weekly plan including the girls’ sporting commitments and ensuring I get to the gym at least five times a week and walk in nature with the dogs most days. My habit of green juicing in the morning sets me up for a positive day and all round keeps me from grabbing s high sugar snack mid morning. Sleep routines and sleep hygiene of an evening are additionally paramount to creating calmness and focus for the day ahead.
A simple routine may look like this:
Place phone on charge
Shower and wash and moisturise
Make a cup of herbal tea
Read one chapter of a book
Clean teeth
Play a meditation
On a Sunday when I look at the week ahead I also include three things each week – catching up with a friend (walk / coffee / lunch), one thing for me (manicure, float tank, sauna or ice bath),
Daily I ensure I take my medication, move my body even if a 15 min walk at worse, read one chapter of a book, call one friend or family member, delete 50 photographs off my phone and do one thing I don’t want to do e.g. pay bills / clean the linen cupboard / list something on market place to declutter or clean the Tupperware cupboard. This ensures I am slowing going through the tasks I don’t like to do.
Every single morning I write what I need to achieve that day on a whiteboard that sits in the kitchen and cross them off as I progress through them. The planning is integral in creating the habit / routine.
If you think your daily routines could use a tune up, consider some small steps:
Use a day-timer or smart phone app to organize your activities and put the things you want to do in your schedule.
Choose a regular time to wake up and to go to bed and try to stick to it most days of the week – I have worked out I am more productive early in the morning so this is when I set my harder tasks (eg writing) as it takes a lot less time to achieve.
Make physical activity manageable with nature walks, dog walks or a quick sit up / wall sit set if you don’t have time to get to the gym that week
Include self time e.g. something pampering or a hobby – it doesn’t have to cost anything. A you tube video / a bath with Epson salts or study something you have been curious about.
Connectivity – this is the key to beating anxiety, depression and isolation. It has been shown to lower blood pressure and improve immunity. You may find this at work however for me it comes from my friendship circles and family members. Each week I put aside 2 -3 hours to catching up with one person at minimum that plays an integral role in my well being and happiness. Sometimes combining this with a task I don’t enjoy eg painting or moving my body – walking or something impromptu such as trying a new cheap and cheerful restaurant.
Routines also assist in preventing decision fatigue where you can get stuck in the freeze part of the brain and procrastination ensues. Steve Jobs famously wore the same thing everyday acknowledging that it’s '“one less decision he has to make every day”, the late industrial designer and Apple executive was known for wearing the same thing all the time, for decades. He was faithful to black turtlenecks, Levi’s 501®s classic fit jeans, and sneakers, usually New Balance. No matter how small the routine / habit is it takes away the energy that is placed in to the thinking and planning of that small task. What can you do that would take the decision making out of a daily task. Simplyfing daily life is key to preventing decision fatigue and decreasing anxiety. Simple suggestions include:
Meal planning / meal prep
Creating a morning and bedtime routine
Spend ten minutes each day planning your day and include one thing you MUST do before you allow yourself to get into bed every day that you don’t want to do eg pay the electricity bill // make an uncomfortable phone call // book a medical check up // go for a 20 minute run
Buy a large water bottle and drink three a day
Wash the sheets or towels every Tuesday morning
Make repetitive tasks easier eg templates set up for similar emails / automating your business / placing keys in the same spot when you come home / fill the car with fuel every Wednesday evening on the way home from the school run // unsubscribe from email lists daily
Productivity is instrumental in alleviating stress and anxiety. The key to productivity is routine and recognising productivity e.g. a simple visual task list that you refer to throughout the day whether that is on your phone, on paper, on the wall or or or. It is worthwhile altering routine every 8 – 12 weeks slightly to revitalise daily tasks and keep them stimulating and attractive to carry out.
Don’t underestimate the power of routine in also providing safety and security for children. It creates predictability and alleviates stress and chaos for them and in addition develops structure, independence and organisation. It is a super powerful tool for keeping the household calmer.
Researchers around the globe have concluded that routines decrease excessive thinking and lead to better results across the board. Overthinking often leads to negative emotions—such as worrying—and behaviours that impair performance and a sense of complacency and ultimately burnout.
Enquire today about our 60 minute routine creation workshop (EMAIL Form) Imagine how it would feel to start the day feeling calm and peaceful, ready to tackle whatever the day brings you? Even better, imagine if your mornings were chaos free and calm. Setting up your week and each day is the key component to creating internal happiness.
Let us help you work through your week to ensure you are living life to the fullest and achieving the balance. This is for you if:
You know a morning routine will help, but can’t stick to one, or even start one.
You find yourself dreading the week ahead because there’s so much to do and so little time.
You think you can’t create routines due to the others’ timelines you manage (parents / kids / partner)
You constantly feel disappointed in yourself for sleeping later than you intend to, not getting to exercise or making bad eating choices
You feel really inspired by other’s drive and achievements but can’t find a routine for yourself that you can stick to.
