Research has shown that establishing a daily routine can help individuals feel more grounded and in control. A consistent schedule can be immensely beneficial for those who struggle with depression or even a sense of hopelessness in their lives. Despite the positive outcome, many people claim that the initial action of creating a routine causes stress and anxiety. This is understandable, since the process can be intimidating, especially when individuals struggle with gaining motivation. In order to make that process more approachable, here are several strategies that may help you create and commit to a realistic daily schedule.
Start with anchor habits: An anchor habit is a low risk habit that you have set for a particular time of the day where there is likely 0 chance you’ll skip it. For example, an anchor habit will be to schedule a lunch break at a certain time. If your anchor habit is to have lunch at 12pm no matter what, it will allow you to create a schedule around it. If the habit is consistent enough, people around you will pick up on it and know that you will not be available then. The anchor habit can also already be something that is part of your daily routine that you have not noticed yet. If you have kids and drop them off to school or have a dog and take them out for a walk at a certain time, that is your anchor habit. You do not have to create an anchor habit, especially one that may be difficult to stick to, such as working out. A low risk habit that you already do day to day, can be a wonderful starting point for your routine.
Be consistent for 3 months: When you apply your habits regularly for a duration of 3 months, it will become automatic. By being consistent with where you perform your habit and how, your body will naturally adjust to it and it will become a mindless task.
Join a community: Find a community that also practices the same habits you do in order to motivate you and hold you accountable. Utilize the many social media platforms available and interact with them. Some communities have scheduled group activities that can be incorporated into your daily or weekly routine. If you are interested in gardening, join a gardening club and use their tips and tricks to motivate your daily gardening routine.
Incorporate a reward: Not only should you reward yourself by making routines fun, the routines themselves can be a reward as well. If you enjoy looking at houses, you can incorporate that hobby into your walks by walking in a beautiful neighborhood. If you are a music or movie snob, you can include that into your workout routine. It’s important to create joy in your day to day life and incorporating a reward can make your daily life more vibrant!
Use tools, but do not rely on them: Sometimes people struggle to even find the motivation to execute some habits. In those cases, it may be useful to include a tool that can provide excitement to do said habits. If buying a smooth fine point gel pen sparks eagerness to start journaling, purchase it.
Practice positive thinking: Although many routines may seem like an inconvenience at the moment, try maintaining a positive mindset. Instead of having a thought process starting with “I have to_”, try switching to “I get to_”. By practicing this positive attitude, you will approach each habit with either a neutral and productive mindset.
By applying these strategies, you will discover that creating a daily routine is easier than it seems. Keep in mind that it is also okay to adjust your schedule to the events in your life. Not every day is the same, and there might be moments in your life that prevent you from having a consistent routine. However, if you have already practiced these strategies in the past, it is much easier to incorporate them back into your life and create yet another beneficial daily routine.
Reference:
Boyes, Alice. “How to Stick to a Daily Schedule.” Psychology Today, Sussex Publishers, 28 Dec. 2022, https://www.psychologytoday.com/us/blog/in-practice/202212/how-to-stick-to-a-daily-schedule.