By: John Glover (MBA)

When you’re stressed, what do you do to help you calm down? Some people may go for a run along familiar trails, watch their favorite TV show, or listen to their favorite song. 

Doing familiar things helps us calm down. This is because our brains desire patterns and predictability. When it knows what to expect, it’s not trying to predict what will happen next and can relax. 

Why do Our Brains Crave Predictability?

Our brains are constantly on high alert for dangers and anything that may hurt us. This constant fear is exhausting. Familiarity helps the brain relax. When we are around something familiar, we know it is safe. 

Our brains crave predictability because: 

• The repetition soothes us: In a chaotic world, routine is stability. Our brains know what’s going to happen next so we can relax. 
• The repetition leads us into a flow state: Activities like yoga and meditation take complete concentration on the task at hand, which helps your brain calm down. However, any routine can have the same effect. 
• The predictability helps us relax: Watching a TV show you’ve already seen before takes less energy than watching a new one. In fact, one study found that watching an old TV show after a social gathering restores your energy levels, whereas watching a new one further drains you. This is because routine is relaxing. 

Routine can be a great way to address mental health issues such anxiety, ADHD, depression, and more. Not only does it help soothe the brain, but it holds you accountable. If you struggle with depression, sticking with a morning routine ensures you get out of bed. If you struggle with ADHD, a daily run can help manage symptoms. 

Let’s take a look at some mental health issues and how they can be helped with a routine. 

How Structure and Routine Help with Anxiety

Living with anxiety can feel like walking a tightrope, with each step shrouded in uncertainty and worry. Amidst the chaos of anxious thoughts, incorporating structure and routine into your daily life can serve as a steadfast anchor, providing stability and a sense of control.

Why Routine Helps

Creating a daily routine can help alleviate anxiety by bringing a sense of predictability and familiarity to each day. When we have a clear framework for our day, it can reduce the feeling of being overwhelmed and empower us to navigate our responsibilities with greater ease. Routine can also provide a sense of accomplishment by breaking tasks into manageable segments, making daunting activities feel more achievable.

Routines to Implement:

• Morning Ritual: Start your day with a calming ritual, such as gentle stretches, deep breathing exercises, or mindfulness meditation.
• Structured Schedule: Organize your day by allocating specific times for activities, meals, and relaxation. This structure can help reduce the feeling of being adrift with no clear direction.
• Physical Activity: Incorporate regular exercise into your routine, whether it’s a brisk walk, yoga, or dancing. Physical activity can help release tension and improve mood.
• Mindful Meal Times: Set aside time for nourishing meals and savor each bite mindfully. Eating in a peaceful environment can help reduce anxiety around food and provide a sense of comfort.
• Evening Wind-Down: Establish a calming bedtime routine with activities like reading, taking a warm bath, or practicing gratitude. This can help signal to your body and mind that it’s time to rest.
• Journaling: Dedicate a few minutes each day to jotting down your thoughts, feelings, and any worries. This can help declutter your mind and provide perspective.

By incorporating these routines into your daily life, you can create a stable foundation for managing anxiety and fostering a greater sense of calm and well-being.

How Structure and Routine Help with ADHD

Living with ADHD can often feel like navigating a whirlwind of thoughts and distractions. The constant struggle to focus and stay organized can leave you feeling overwhelmed and frustrated. However, incorporating structure and routine into your daily life can be a game-changer, providing the stability and support you need to manage ADHD more effectively.

Why Routine Helps:

Many people with ADHD can benefit from routine . . . but they also hate it. Instead of forcing routine on yourself, look for naturally occurring patterns in your life. Do you like one particular breakfast? Is there a coffee shop you like to walk to? Do you feel better after exercise? Once you notice these naturally occurring patterns, create a loose routine that works for you. For example, you don’t have to get up and run every single morning, but prioritizing a run or walk at some point of the day ensures you exercise. That routine—going for a run every day—provides you structure. It can also help with time management, task prioritization, and reducing the chance of forgetfulness or missed deadlines. 

Routines to Implement:

• Morning Ritual: Start your day with a consistent morning routine to set a positive tone for the day. This may include activities like stretching, deep breathing, or taking a few moments for mindfulness or meditation.
• Set Alarms and Reminders: Utilize alarms and reminders on your phone or other devices to help you stay on track throughout the day. These can act as gentle prompts to keep you focused on specific tasks or remind you of important appointments.
• Create a Block Schedule: Block schedules tend to work better for people with ADHD than stricter time schedules. For example, from 6 am to 9 am, you do your morning routine and whatever else you want, the time is for you. Between 9 and 12, you do your mentally-taxing tasks. From 12-1 you eat or relax. From 1-5 you finish up any tasks. 
• Organize your Environment: The key here is to organize in a way that makes sense for you. Do you need a laundry basket on the chair? Great. Sticky notes on the door and mirror? Colored ones work great. Don’t hide important items inside a drawer, but have them on a desk. Tack important documents onto a whiteboard. The goal is not to create clutter-free workspace but to create clutter that works for you. 
• Regular Exercise and Movement Breaks: Incorporate regular physical activity or movement breaks into your routine. Exercise can help boost focus, attention, and mood. Especially in ADHD, getting outside in nature has been proven to be beneficial for executive functioning. 

How Structure and Routine Help with Depression

Living with depression can feel like carrying a heavy burden that weighs down every aspect of life. The constant cloud of sadness, loss of interest, and lack of motivation can make even the simplest tasks seem overwhelming. However, incorporating structure and routine into your daily life can be a powerful tool in managing depression and finding a pathway to healing and hope.

Why Routine Helps:

Depression often disrupts our sense of stability and can make it challenging to navigate daily life. By establishing a structured routine, you create a framework that provides a sense of order and predictability. Routine can help anchor you in the present moment, reduce feelings of overwhelm, and offer a sense of accomplishment as you complete small, manageable tasks. It also helps to regulate sleep patterns, provide opportunities for self-care, and create a positive cycle of productivity and well-being.

Routines to Implement:

• Morning Ritual: Begin your day with a purposeful morning ritual that promotes self-care and sets a positive tone. This could involve gentle stretching, meditating, journaling, or enjoying a nutritious breakfast.
• Establish a Daily Schedule: Create a structured schedule that includes specific time slots for various activities, such as work, self-care, exercise, and hobbies. Having a clear plan for the day can help you stay focused and engaged.
• Break Tasks into Manageable Steps: When faced with a daunting task, break it down into smaller, more achievable steps. This can make it feel less overwhelming and provide a sense of progress as you complete each step.
• Engage in Regular Physical Activity: Incorporate regular exercise into your routine, even if it’s a gentle walk or a short yoga session. Exercise has been shown to boost mood, increase energy levels, and reduce symptoms of depression.
• Prioritize Rest and Sleep: Establish a consistent sleep schedule by going to bed and waking up at the same time each day. Prioritize quality sleep by creating a calming bedtime routine and creating a comfortable sleep environment.
• Practice Mindfulness and Self-Compassion: Incorporate mindfulness techniques, such as deep breathing or meditation, into your routine to help manage negative thoughts and cultivate self-compassion. 

Remember, building a routine takes time and patience. Start with small steps and gradually add new elements to your routine as you feel comfortable. Be flexible and open to adapting your routine as needed to accommodate changes and unforeseen circumstances.

How to Create a Routine

If you’ve been trying to create a routine without much luck, therapy can help. 

Therapy can be a valuable resource in helping individuals create a routine. Here are some ways therapy can assist in establishing and maintaining a routine:

• Identifying obstacles: A therapist can work with you to identify any internal or external obstacles that may be preventing you from creating or sticking to a routine. They can help you explore any underlying beliefs, fears, or self-limiting thoughts that may be contributing to the difficulty in establishing a routine.
• Setting goals: Therapists can assist in setting specific, achievable goals related to creating a routine. They can help you identify the areas of your life where you would like to establish a routine and break down those goals into smaller, manageable steps.
• Developing strategies: Therapists can provide guidance and support in developing strategies to overcome challenges and develop healthy habits. They can collaborate with you to explore different approaches, techniques, and tools that can help you create and maintain a routine based on your specific needs and preferences.
• Providing accountability: Therapy provides a supportive and non-judgmental space where you can discuss your progress, setbacks, and challenges in implementing a routine. Therapists can help hold you accountable to your goals and provide guidance and encouragement throughout the process.
• Addressing underlying issues: Sometimes, difficulties in creating or sticking to a routine may be linked to underlying emotional or psychological issues. Therapists can help you explore and address these underlying issues, such as anxiety, depression, or trauma, which may be impacting your ability to establish a routine. 

Overall, therapy can provide the guidance, support, and tools necessary to help individuals create a routine that promotes well-being and enhances their quality of life.

Keep in mind that therapy is a personalized process, and the techniques used may vary depending on the approach and style of the therapist. It is important to find a therapist who aligns with your needs and goals.

Medical Disclaimer: This content is for informational purposes only and is not intended as medical advice, nor does it replace professional medical expertise or treatment. If you have any concerns or questions about your health, always consult with a physician or other healthcare professional.

Published by: Martin De Juan