Creating a daily routine might seem simple, but it’s one of the most powerful tools for mental well-being. When life feels unpredictable or overwhelming, routines give us something stable to lean on. For those dealing with anxiety, depression, or general stress, routines provide a sense of grounding, making life feel a bit more manageable and, crucially, bringing a feeling of control.
Why Our Brains Love Routines
Our brains are wired to conserve energy, so they love anything that can be done on autopilot. When you repeat an activity enough times, it becomes a habit—meaning it takes less effort to do. This frees up mental space for more complex tasks, like decision-making, problem-solving, or managing unexpected challenges.
Think of it as switching gears: your brain has a goal-directed mode (like when you’re learning something new and focusing on every detail) and a habit mode (like brushing your teeth). Once something is a habit, it requires less conscious thought, letting the brain save energy for things that need your full attention. Studies even show that a part of the brain called the orbitofrontal cortex helps switch between these modes, deciding when to stick to habit and when to use extra effort for a goal [1].
How Routines Support Mental Health
Reducing Anxiety and Stress
Imagine starting your day without knowing what you’ll do next. For someone struggling with anxiety, that lack of structure can feel overwhelming. A routine creates a roadmap for the day, helping you know what to expect. Even simple routines like a regular breakfast, a morning walk, or a set time for reading can help calm your mind. It’s like building small, stable pillars throughout your day that give you something to lean on when stress builds.
Improving Mood and Combating Depression
Depression often saps motivation, making even small tasks seem overwhelming. A set routine can act as a guide, providing structure to help you keep going. Even something as simple as a morning shower or a short outdoor walk becomes a small victory, lifting your mood. Over time, these routines create a rhythm that can make life feel more manageable.
Better Sleep for Better Mental Health
Sleep is key to mental health, and having a sleep routine can make a huge difference. Going to bed and waking up at the same time every day helps your body’s internal clock stay in sync, leading to better quality sleep. A calming pre-sleep routine—like reading or doing gentle stretches—tells your brain it’s time to wind down, helping you fall asleep more easily.
Supporting Mindfulness and Staying Present
By building small mindful practices into your routine, like taking a few deep breaths before breakfast or jotting down three things you’re grateful for, you can ground yourself in the present moment. These practices can help break the cycle of anxious thoughts or overthinking by bringing you back to the here and now.
Building a Routine That Works for You
Start small. You don’t need to overhaul your entire day. Pick a few meaningful, easy-to-achieve activities that you can consistently work into your routine. This could be anything from a ten-minute morning walk, setting aside a few minutes to stretch before bed, or simply pausing for a cup of tea. Over time, these small habits can become second nature, helping you feel more centered without even having to think about it.
Here at oVRcome, we’ve designed tools to support routines that nurture mental health. Our app offers guided mindfulness and meditation practices that are easy to fit into your day. These short exercises can help calm your mind and bring a sense of focus, which you can use to support a stable routine.
A Foundation for Stability
Routines won’t solve every challenge, but they can create a stable foundation to help you cope with daily ups and downs. They free up mental energy, calm your mind, and provide small moments of control. Remember, routines are there to support you—think of them as a daily dose of self-care that keeps you grounded, steady, and ready for what comes next.
References
[1] Mendelsohn AI. Creatures of Habit: The Neuroscience of Habit and Purposeful Behavior. Biol Psychiatry. 2019 Jun 1;85(11):e49-e51. doi: 10.1016/j.biopsych.2019.03.978. PMID: 31122343; PMCID: PMC6701929.
Comments