Daily Routines and Mental Health: The Psychological Benefits of Having Structure in Your Day
When you’re stressed, having a routine might be the last thing you want to think about. Perhaps you assume that improving your mental health is all about doing less, relaxing more, and going with the flow. While these are definitely parts of better well-being, coping with stress is so much more than that.
To understand why a routine is necessary during times of chaotic times, let’s first look at the emotion of stress. In very basic terms, stress is an emotional reaction that results from the perceived lack of control over a threat from the environment. The more unpredictable, uncertain, and uncontrollable something is, the more you are going to feel that your thoughts are running into a downward spiral. If you rely on your mood, spontaneity, or temporary willpower to do those things that will make you feel in control of your life, you might want to rethink that strategy.
Not having structure in your day harms your mental health
We are all juggling work, family, friends, and various other commitments. Sometimes, it can all feel a bit overwhelming, and we can struggle to keep up with everything. That's where having a routine can be incredibly beneficial, especially for our mental health.
Those who do not choose to follow a particular routine will tend to approach every task as it comes, which might conflict with other commitments and activities.
A routine should not mean being rigid about your life and obsessed with controlling every single detail of it. In fact, having a structured schedule means less worry: for example, if you know exactly what you have to do right after you wake up, you don’t have to choose from the millions of options you have in front of you. If you have a plan for how you want your routine to look, you can simply get straight to the action. In return, your brain will release those neurochemicals which make you feel productive, accomplished, and proud of yourself. Studies have shown that daily routines have far-reaching mental health benefits, from alleviating bipolar disorder and preventing substance abuse to managing the symptoms of other mental disorders.
How to implement a structured routine
If you want to feel more in control of your life, start small. You don’t need to buy the latest productivity tools or overthink the perfect morning routine. To start with, simply jot down the main activities you want to accomplish in a day. After this, begin to order them in chronological order. You can use this formula as a starting point.
e.g. After I wake up, I will brush my teeth.
After I brush my teeth, I will meditate or journal for 10 minutes.
After this, I will ______ (add your main work activity).
You might find that getting more specific about when and where you want to carry out a certain routine and scheduling it in your calendar is also very helpful. If this is the case, go ahead and set a specific date, time, and location for a routine you really want to incorporate into your daily habits.
e.g. At 10 a.m. on Monday, Wednesday, and Friday, I will do a yoga class at the gym next to my house.
Psychological benefits
Organising your day into various activities will make you feel less overwhelmed. Routines brings a degree of predictibiliy to your life – meaning that your brain will know what to expect each morning, afternoon, and evening. Besides, another benefit is that you will not have to rely on motivation and willpower – both of which significantly vary from one day to the next – to accomplish big and small tasks.
Predictability brings order and peace of mind, which for many people will translate into increased psychological wellbeing. Instead of navigating the chaos of an unplanned day, you can choose to organise your thoughts and activities around your work commitments, personal life, and preferences.
