Routine Reset
Research shows that having a well-structured routine is essential for both physical and mental health. Here’s how you can harness the power of routines to boost your productivity and wellbeing.
The Importance of Routines
Routines provide a framework for our daily activities, helping us manage time effectively and reduce stress. According to a study published in the journal Behavioural Sleep Medicine, consistent routines, especially morning routines, are linked to better sleep quality and mental health outcomes. Regular routines can also enhance cognitive function, as they reduce the mental load required to plan and organise daily activities, allowing more mental bandwidth for creative and complex tasks. Over the course of this week, we’ll share some insights and easy actions to take to begin building out your routine. But first, a few steps to consider along the way.
Steps to Re-establish Your Routine
1. Prioritise Sleep: Sleep is the cornerstone of a healthy routine. Research shows that adults need between 7-9 hours of sleep per night for optimal health. To reset your sleep schedule, try going to bed and waking up at the same time every day, even on weekends. Avoiding screens and establishing a calming bedtime ritual can also improve sleep quality.
2. Plan Your Day: Creating a daily schedule can significantly enhance productivity and reduce stress. Use a planner or digital calendar to map out your day, including work tasks, exercise, meals, and leisure activities. According to a study in the Journal of Personality and Social Psychology, people who plan their days are more likely to achieve their goals and feel in control of their time.
3. Incorporate Physical Activity: Regular exercise is crucial for both physical and mental health. The American Psychological Association reports that physical activity can reduce anxiety, depression, and negative mood while improving self-esteem and cognitive function. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, as recommended by the Centres for Disease Control and Prevention (CDC).
4. Set Realistic Goals: Setting achievable goals can keep you motivated and on track. Break down larger tasks into smaller, manageable steps. A study in Applied Psychology found that setting specific, attainable goals can lead to higher performance and greater satisfaction.
5. Practise Mindfulness: Incorporating mindfulness into your daily routine can help reduce stress and improve focus. Mindfulness practices, such as meditation, deep breathing exercises, or simply taking a few moments to be present, have been shown to enhance emotional regulation and cognitive function. We JUST wrapped a great Mindfulness Weekend – check this out for more tips and tricks.
Tips for Maintaining Your Routine
- Be Flexible: Life is unpredictable, so it’s important to remain flexible and adjust your routine as needed. The key is consistency, not perfection.
- Reward Yourself: Positive reinforcement can help maintain motivation. Celebrate small victories and reward yourself for sticking to your routine.
- Stay Connected: Share your goals and progress with friends or family members. Social support can enhance accountability and motivation.
Re-establishing a routine may seem challenging, but the benefits far outweigh the initial effort. By prioritising sleep, planning your day, incorporating physical activity, setting realistic goals, and practising mindfulness, you can create a balanced and effective routine that promotes wellbeing and productivity. As research consistently shows, routines are not just mundane habits; they are powerful tools for enhancing our health and happiness.