Foundations of a Good Mental Health Routine
Overcontrolled folks like us love a good routine! Those who create and follow through with daily routines are shown to have lower levels of distress when facing negative life events. Routines give us comfort. Predictability. Which then lowers our stress.
Your routine may look different than anyone else’s. The most important part is that it feels right to you. Don’t set routines that are too far out of your comfort zone. You’re more likely to follow and stay consistent if they are more subtle shifts in your day rather than huge disruptions. They are meant to help you!
HERE ARE A FEW IDEAS FOR ROUTINES YOU CAN START:
Morning/Night Routines
Morning or night routines can be some of the easiest routines to implement. Morning routines help you get started strong and with more purpose for your day. Some examples of morning routines to add:
Doing some light stretching right when you wake up
Writing in a journal or purpose notebook
Setting an intention for the day while you are in the shower or as you drive to work.
A night routine may include:
Putting away electronics before bed
Washing your face
Prepping your food for tomorrow’s lunch
Setting out your outfit for the next day
Doing a guided meditation on youtube or an app to wind down and release the stresses of the day
The great thing about morning and night routines is it brings you back to center and gives you time for yourself. Taking intentional time for yourself is an act of self-compassion! It’s too easy to end up on your phone first thing in the morning or late at night continuously scrolling. You end up an hour or two later in your schedule than you planned and then feel like you’ve wasted away your free time. Find things that work for you and make you feel excited.
Breaks
Working breaks into your daily schedule can turn your shitty day into a better one. Since more people are working from home, it is super easy to just work continuously, and forget you need breaks. You may also need a break from your regular routine to keep your mind active. Planning small breaks like going outside, moving around, dancing to your favorite song, or taking some deep breathes can give your body and mind the chance to refresh.
Leisure activities
If you had one whole day to do what you wanted, what would it include? Finding activities that you absolutely love, the ones you don’t even notice time is passing when you do them can bring about great fulfillment. A great way to find your best leisure activity is to try new things. Find something that is all your own and doesn’t have to do with work, school, or your relationship.
Movement
Movement doesn’t need to be a big production of a planned workout (especially if you hate going to the gym). It can be some stretching next to your desk, walking outside to the mailbox, or riding your bike. Try checking in as you do these activities. Are they energizing you? Do you feel more or less focused after your movement? What do you want to do again tomorrow?
Build and enjoy your relationships
We all seek connection so make time for the people who matter to you. Try making a lunch date with a friend or sitting down for family dinner without bringing your phone to the table. Another thing to try, when you have an extremely limited amount of time, is to just send a text. Let someone know you’re thinking of them and hope they're doing ok. How would you feel if you had a friend send you a heartfelt message saying how much they appreciate you in their lives? Small and simple steps to reach out to those around us is a great way to build relationships.
Mental health routines might be something brand spankin new to your adult life or something you’ve tried in the past. The benefits await, my friend. There is no need to plan out your whole day. You can simply take 5 minutes and build on your personal mental health.
Curious about mental health support? Learn more and find a therapist here.