In today’s fast-paced world, it’s super easy to become overwhelmed and stressed out. One way to combat these feelings is by establishing a Routine. Setting a routine can help you stay organized, reduce stress, and even improve your mental health. In this article, we’ll explore how a routine can benefit your overall wellbeing and then take a look at the science behind why they happen.
What Is A Routine?
Real quick, before we dive into the science behind setting a routine, let’s define what we mean by “routine.” A routine is just a set of habits or behaviors that you do on a regular basis.
This might be waking up and reading the newspaper at the same time every day. Or going to the gym every week on certain days.
Fairly simple right? Well, for something so simple it can have some pretty significant benefits. These are a few things that come with keeping a routine
Reduced Stress And Anxiety
When you have a routine, you know what to expect, and this can reduce stress and anxiety. Knowing what’s coming next can help you feel in control, and provide stability and consistency in your life. This is an important aspect of any recovery plan and will help continue moving forward in your life.
When your life is chaotic, it can take a lot of energy to keep up. A routine saves you from spending unnecessary energy trying to figure out what your next move it. Granted, sometimes things come up that are unexpected that you have to deal with. Maintaining a routine will provide the mental and emotional space to handle these challenges a little easier.
Increased Productivity
When you have a routine, you’re more likely to be productive. By establishing habits and behaviors, you can get into a rhythm that helps you get things done efficiently. For instance, if you set a specific time to study each day, you brain becomes used to this activity. So when the time comes to study, you are ready to engage and get more out of it.
Also, when you are doing something daily as part of a routine, you speed up the process. Practice any skill for an hour a day consistently and you will be surprised at how quickly you are able to master it. Routine is the fastest and easiest way to learn something new.
Improves Sleep
Setting a routine can also improve your sleep. Going to bed and waking up at the same time every day can help regulate your sleep cycle. One study found that people who maintain a daily routine had healthier sleeping habits, which also improves mental and physical health.
If you are having trouble sleeping make sure to read How To Get Better Sleep In Early Recovery. These tips work like a charm regardless of how long you have been sober
Improves Mental Health
Perhaps the most significant benefit of setting a routine is the positive impact it can have on your mental health. Routines provide structure, which can help alleviate symptoms of depression and anxiety. Having structure in your life allows you to manage your time better. Which in turn, can help you feel like you are more in control.
Maintaining a routine can help you to achieve your goals and to grow as a person. This not only, boosts self esteem and confidence but can help give you a sense of purpose through out your day. Making time for life giving activities is an important part of self care and can also have a positive impact on mental health.
The Science Behind Setting A Routine
Now that we’ve explored the benefits of setting a routine, let’s dive into the science behind it. One study notes that positive routines promote mental health and psychological resilience. Who would have know that something as boring and mundane as routine could be so interesting?
Neuroplacticity
Neuroplasticity is the brain’s ability to change and adapt over time. By establishing new habits and behaviors, you’re effectively rewiring your brain. This can help you form new neural pathways that can make it easier to stick to your routine. The hardest part about setting a routine is often just getting started.
Dopamine
Dopamine is sometimes referred to as one of the “feel good” chemicals. It is a neurotransmitter that’s associated with pleasure and reward. When you accomplish something, your brain releases dopamine, which makes you feel good. By setting a routine, you can create a sense of accomplishment that triggers the release of dopamine.
Cortisol
Cortisol is a hormone that’s released in response to stress. When life gets crazy and you’re stressed out, your body releases cortisol. Overtime, cortisol being released on a regular basis can have negative effects on your mental health. Setting a routine can reduce stress, which can lower cortisol levels and improve your overall well-being.
Rewiring Your Brain
The science behind setting a routine is rooted in neuroplasticity, dopamine, and cortisol. By establishing new habits and behaviors, you can rewire your brain, trigger the release of dopamine, and reduce the negative effects of cortisol. In short, routine helps you manage stress. This is why establishing a routine in recovery can have such beneficial effects.
Not to mention that from a neurobiological perspective, the act of thinking is actually pretty energy intensive. In fact, the brain consumes around 20% of all the nutrients that you consume. Efficiency is the key word when it comes to how you brain tries to function. It doesn’t like to waste time or energy. Therefore, it creates routines and habits, this allows the brain to conserve energy for tasks that require your full attention.
To establish a routine, start small, be consistent, and adjust as needed. With time and practice, your routine will become a natural part of your daily life, and you’ll experience the numerous benefits that come with it. To get a more detailed explanation of how to go about building a routine check out How To Build Routine When You Hate Routine.
Elijah M’aidez is a recovering addict/alcoholic. He is a peer support worker, recovery coach, and author. He hopes to encourage others working in the field and bring more attention to the benefits of peer support. Right now, he is working with people struggling with addiction and mental health, as well as those who are re-entering society after being incarcerated.
