Life Hack for Joy: Routine

Did you know having a routine does not mean sitting in an office or classroom every day for the same number of hours?! Chances are you have more routine in your life than you realize! Your routine could be trying a new restaurant every week, using your favorite calming lotion before bed, or always having a sweet treat after dinner. A routine can even consist of setting aside time every day to have no routine at all! Whatever your personal routine may be, there is extensive evidence on the correlation between life satisfaction and a routine.

Although it might be hard to believe, science tells us there are LOTS of mental health benefits to routines. Routines may help manage anxiety, stress, as well as the symptoms of ADHD. Research also tells us that routines can help us stay connected to what matters to us. For instance, routines help you consistently engage in activities like crafting, cooking, or working on that Young Adult novel. In other words, routines keep us stay continuously connected to and thinking of our meaningful activities. 

Aristotle once said, “We are what we repeatedly do.” Habits are actions that are prompted by cues and followed by some sort of reward. They are often subconscious. While some of them may be helpful (like brushing your teeth), others are unhelpful (like scrolling through social media during most down moments). Routines, on the other hand, are a conscious and intentional way of doing things in a repetitive and specific manner. 

Creating a routine may be easier than you think! Below is a general (DBT skills-oriented) ROUTINE outline:

ROUTINE

Responsibilities: First, it’s important to look at the different responsibilities you have in your life that you need to include in your routine. This may include children, work, school, etc. Write down a list of all your responsibilities and put those on the schedule first.

Ongoing Structure: Make sure that the structure of our routine is sustainable within our schedules and lives! We don’t want to overbook ourselves and feel overwhelmed by our routines. Routines should be things we can achieve and feel successful at.

Use DBT Skills: Practicing DBT skills is important so you are prepared to use them in instances where you need them. This is where you choose the best time for you to practice these skills so you have them at the ready when you need them in real life situations. 

Traditions: It’s not a healthy routine without time for fun and joy!! Make sure to include in your schedule any nightly, weekly, or monthly traditions such as date nights, friend hangouts, Tuesday trivia, birthdays, holidays, and more!

Interests Included: Here, we schedule time to pursue any hobbies or interests you may have. Interested in learning how to paint? How to cook? Joining a book club? Write down a list of interests and hobbies you have!

Novelty: FREE TIME! This is where you set aside some time to relax, chillllll, and do whatever your heart desires <3. Over-scheduling yourself can lead to burnout people!

Envision a Satisfying Life: This is the time to consider what you want for yourself long-term and how you can incorporate habits that will lead to that life. Is the routine you made on a path that is leading toward that version of your life?

Take time to reassess and restructure your routine, as needed, to make it work best for you!

 You know that super awesome feeling you experience after completing a project or task that you’re really proud of? Similarly, creating a healthy, enjoyable, and sustainable daily routine may take some trial and error but is well worth the effort! Having a routine allows us to plan out our time in order to take care of what is important to us, have fun, and work toward long- and short-term goals.

For more information on routines, DBT skills, and creating long & short-term goals with the help of a therapist, reach out to us at hello@mindchicago.com.

Authored by Mind Chicago therapist, Fatima Sakrani, LSW