The Power of Routine: Creating Stability When the World Feels Unpredictable

Every time I turn on the news or check my phone notifications, something new and unprecedented has happened. Frankly, it’s hard to keep up. But what if I told you that something as simple as a daily routine provides me the much-needed anchor in these tumultuous times? When the world feels chaotic, routines remind us that some things are still within our control.

The Science Behind Routine

The benefits of routines for young children are well-documented, from stronger parent-child bonding to enhanced language development. But routines aren’t just for bedtime stories and snack schedules. As adults, we too, can benefit from consistent daily structures to help manage stress and maintain our mental well-being. 

Incorporating regular routines in your life has been shown to serve as a buffer against stress by restoring a sense of normalcy and predictability, both of which are crucial in turbulent times. Routines can significantly improve well-being by reducing anxiety, enhancing emotional regulation, and creating a sense of control amidst the chaos. 

Every day, we make countless decisions - what to wear, what to eat, how to tackle our to-do list. Don’t forget the daily stressors of life or the endless stream of breaking news that add yet another layer of mental exhaustion. This constant decision-making can lead to decision fatigue, where our mental energy becomes depleted. The result? Increased stress, impulsivity, and burnout, to name a few. 

Developing daily routines decreases the number of small decisions you need to make, conserving your mental energy for more critical tasks. When certain aspects of your day become automatic, you free up cognitive space for creativity, problem-solving, and meaningful experiences. 

Build a Routine That Works for You

Forming a routine isn’t about rigid perfection - it’s about consistent repetition. Skipping a day or two won’t derail your progress; what matters most is returning to your routine and making it a habit over time. Here’s how to get started:

• Identify what’s important to you: What areas of your life could benefit from more structure? Prioritize the aspects that would have the most significant positive impact.

• Start small. Instead of overhauling your entire schedule, focus on one area - like a morning or night routine - and build from there. 

• Try habit stacking. Build upon a routine that already exists. For example, you take the train into work every day? Add a 5 minute meditation to the beginning of your commute. Habit stacking can help you feel that you're not building from scratch and can make new habits easier to remember.

• Create a schedule with accountability and rewards. Set reminders, track your progress, and celebrate small wins to reinforce positive behaviors. One of my favorite ways to celebrate small wins is to stop by the Dollar Tree and buy 2 or 3 new craft supplies.

• Be patient with yourself. Developing a sustainable routine takes time. Give yourself grace and flexibility as you establish new routines. 

Final Thoughts

When life feels overwhelming, a solid routine can provide the stability and structure needed to navigate uncertainty. So, take a deep breath and start where you are. Find what grounds you, create a rhythm that works for your life, and watch as the power of routine transforms your days for the better. 

Sources

Arlinghaus, K. R., & Johnston, C. A. (2018). The Importance of Creating Habits and Routine. American journal of lifestyle medicine, 13(2), 142–144. https://doi.org/10.1177/1559827618818044

Hou, W. K., Lai, F. T., Ben-Ezra, M., & Goodwin, R. (2020). Regularizing daily routines for mental health during and after the COVID-19 pandemic. Journal of global health, 10(2), 020315. https://doi.org/10.7189/jogh.10.020315

Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep medicine reviews, 40, 93–108. https://doi.org/10.1016/j.smrv.2017.10.007