Routine Reset: Creating A Healthy Routine for Fall

Summer is filled with bliss. Lazy days at the pool, spontaneous trips, family reunions, baseball games, golf tournaments, and hopefully a lot of time in nature under the warm sunshine. Summertime activities are wonderful, but towards the end of the season it can feel like getting off a roller coaster. These playful days tend to lack structure leaving us feeling unsettled. The stress and overstimulation begins to take a toll. That’s when fall comes in- thank goodness. While it is good to break from routine, and I fully encourage embracing the chaos of summer, fall invites us to reset, ground down, and create a more consistent rhythm to our daily lives. This blog is here to remind you why routines are healthy, and how to get back into one after a busy summer.

Benefit of Routine

It’s fairly common knowledge that routines are healthy. There are multiple psychological studies that show how routines improve sleep, reduce stress, and make us generally happier people. According to one such study, “repetitive routines are calming and help reduce anxiety. They'll also help you take control of your day and subsequently, your life.” Again, it’s not a secret that humans tend to thrive when there is some consistency within daily life. And the benefits go well beyond better sleep and less stress (although those are good enough reasons for me to create routine!)

The predictable regularity of scheduled days offers the mind many unseen and surprising benefits. Here are 4 reasons why starting a routine might be beneficial for you:

Gives a sense of accomplishment
A lot of us already have routines that we do every day without thinking about it; brushing teeth, showering, walking the dog, even eating breakfast. However, we don’t often see these as accomplishments. But they are! Let’s face it, being a human is hard! It’s important to acknowledge the little things you do every day to take care of yourself. While it’s most beneficial to be consistent with the time of the habit e.i. waking up/eating at the same time every day, those simple routines are still an act of self-care. The more we fill our days with these tiny habits the more accomplished we feel. Routines have a beginning and an end. Which means, no matter how small or short they are, doing something from beginning to end is completing a task. And completing tasks makes us feel productive. Feeling productive and like we are actively doing something with our lives gives us a sense of purpose and supports overall wellbeing and happiness.
We become more efficient
Routines help us to prioritize tasks. It might be worth sitting down and jotting out what you value to help you prioritize your day, but once you know what’s most important, it’s easy to prioritize your habits. When we lay out our list of to-do’s for the day ahead of time, it frees us from the responsibility of decision and saves us from procrastination. According to one article on the importance of routine, “When we have a routine that we follow daily, it reduces the need to make decisions each day. It enables us to know exactly what tasks we need to do each day without having to contemplate, decide, or think too much. When we are finished with one task, we know what comes next without much thought. Activities become standardized and we become more efficient as a result.” It might sound rigid to be so structured with our days, but in reality, when we efficiently tackle our to-dos, we actually end up with more time in the day, and less time scrambling trying to plan and figure out what needs to be done.
Makes us more creative
This one may surprise you! Scheduling your days seems like the opposite of what an artist might do, right? Actually, wrong. Of course, some artists may rebel against routine, but a great majority of famous artists live fairly routine and scheduled lifestyles, and reported that routine helps with creative endeavors. Many writers have been known to wake up early and have scheduled in writing time or creative time. Some artists and leaders set aside a certain amount of time each day just to think. That’s right, “thinking time” can be part of your daily routine! The reason why routine makes us more creative is similar to why it makes us more sufficient. Despite popular belief, routine’s give us more space in our day. According to Headspace, “The key benefit of routine for creative people is its regularity: if you find what works for you and then turn it into a process that requires zero thought, you free your mind for more important things.” I’d like to add an emphasis on “what works for you.” Maybe writing at 5am doesn’t appeal to you. There are still a handful of artists that don’t like to be pushed to create. But routines are more likely to support creative endeavors, rather than hinder them.
Creates a sense of freedom and ownership
After reading about the other benefits of routine, this one, hopefully, doesn’t come as much of a surprise. Leaders, artists, and athletes are all known to have very scheduled days. They also all have a great sense of autonomy and belief in their ability to direct their lives to where they want it to go. One such article dived into Michael Phelps olympic winning routine and asserted that, “routines ultimately lead to freedom — a sense of ownership for your life and the way you live it. They free up our mental energy because we don’t have to spend too much time thinking about what we’re doing, why we’re doing it, or what comes next.” Of course, we want to sit down and evaluate what we’re choosing to do and why we’re doing it before we add it to our routine, but once you know what you value and where you want to go, routines help us get there. There are a lot of things in life we can’t control, and that we will never be able to control. But routines help us focus on what we can control. NYC Therapy says, “creating predictable scenarios through habits allows your mind to adjust, understand what to expect, and alleviate anxiety over the unknown.” This sense of predictability helps us feel safe and free. And when we are able to maintain a routine, we are reminded of the power we have over our own lives.

Okay, so know that we remember the benefits of routine, how do we create one? When it comes to starting a routine, especially after a long structure-free summer, the idea can be daunting and feel restrictive. But remember these routines are here to help us feel more free! And there’s a lot of ways we can ease into a more scheduled lifestyle without feeling confined. Here are 8 ways to help inspire routine this fall:

Add one thing at a time
After reading about all the benefits and successful people who keep routine, you might be inspired to add in several new habits at once. However, you may be setting yourself up to fail. Scientific research shows that it is best to add in one new habit at a time. And remember, before you add in new habits, write out a list of all the things you already do, like brushing your teeth. Most of us aren’t starting from scratch here and already have a lot we do every day. So, write out that list first, and then add one thing at a time from there.
Be Patient
It’s important to be gentle and patient with yourself as your develop a new routine. Most agree that, “It takes 21 days to form a new habit, and the same goes for a routine. If you set and stick to a new plan for three weeks, there’s a good chance you’ll stick to the routine for a long time.” Some research argues it takes even longer. The average that is agreed upon is 66 days. Either way, we don’t just wake up one day and have a new routine. It takes time and consistency to adjust to new daily tasks and habits. And it’s normal to accidentally skip or forget something one day. The trick is to not let the slip up happen two days in a row, and to be extra patient with yourself as you develop a new schedule.
Appreciation for change
If you’re like me, then you might be a little sad at summer’s end. I love the sun, and am never quite ready for the warm weather to go away. But, even I, a sun baby, can admit that fall has its own beauty and perks. For those that struggle to see routine as a positive, I invite you to find appreciation for the shift in season, and recognize that routine can be enjoyable. One blog urges people to “Make conscious efforts to see the beauty in this seasonal transition and understand how you can benefit from it. Seasons are a natural cycle of life. Appreciate them for what they are: evolution, transformation, continual change.” Maybe you will miss baseball games, but how excited are you for football games? Or what is your favorite fall treat? (Pumpkin spice lattes?-I don’t judge you.) What are some fall specific things you can add into your routine? Personally, I am looking forward to cooler weather to add a lunchtime walk into my days (without over heating my dog). I also, love to use fall as a time to add drinking warm tea in the evening to my schedule. Let the seasonal change inspire what you add into your routine.
Prioritize sleep
Obviously, we as humans have to sleep, and are hopefully, already sleeping regularly. But oftentimes in the summer, alarms get snoozed, and bed time gets later and later as the sun stays out longer and longer. As you revamp your routine this fall, prioritize sleep! Almost every health blog talks about the importance of sleep. More specifically, it is extremely beneficial to wellbeing to go to sleep and wake up at the same time every day. So, set the alarm, don’t hit snooze, and keep with a set bedtime and wake time. It’s already getting darker in the morning so even if you wake up early naturally- set the alarm to help you stay consistent.
Move
With so many activities during the summer it is easy to get your steps in! Then winter comes, and we tend to slip into stagnation. Getting into a movement routine in the fall can help avoid that wintertime slump. It doesn’t matter what kind of movement you do, just as long as you schedule it. “Regular physical activity is a nearly universal habit of successful people.” Regular doesn’t mean every day. Maybe it’s Monday, Wednesday, Friday. Whatever works best for you, so long as you keep with it. Pick out the workout you want to do. Decide how many days a week you’re going to do it. And then stick with it for 3 weeks (forming that habit.) If after 3 weeks you feel the need to switch up, go for it. But movement is one of the best ways to combat seasonal depression. So, give yourself ahead start this year and create a routine that includes movement.
Declutter + Redecorate
If you’re not into pumpkins, candles, and little acorns everywhere- I get it. You don’t have to decorate your house like a Pintrest ad for Fall. But a little shift in furniture and cleaning out the closets is a great way to create space for routine. One of the reasons why starting a new routine may feel so overwhelming is because our lives feel so cluttered and full already. Physically removing that clutter can actually help us shift our attitude and create more space in our days. One article suggest moving anything blocking sunlight that doesn’t need to be there. Make space for the sun. The extra light may inspire you to open those closet doors and get rid of the summer clothes you never wore. When we physically make room in our lives and open to a change in our external environment, we make room for internal change and new habits.
Schedule Habits you Enjoy
When it comes to creating routine, we have to remember to schedule in things we love to do. If we try to force ourself to do a list of tasks we hate doing every day, chances are, we aren’t going to stick with it- and we will be miserable. One article suggest, “Your routine needs to be one that’s not only practical but also enjoyable. It should fit well with your goals, lifestyle and what you enjoy.” We want routines that help us thrive and feel good, not ones that we dread. Another article invites us to remember that, “happiness is closely tied to our job performance, and of course, our personal health. Therefore, plan to spend some time doing what makes you happy every morning.” Schedule in a happy habit or enjoyable task in the morning, afternoon, or evening. This could be reading for 20 minutes, listening to a podcast, or maybe knitting! Whatever makes you happy- schedule it in! It will make your fall routine more appealing, and you will be more likely to keep with the whole routine.
Ask for Help
Sometimes, it’s just too much to do on our own. We need help. And that’s okay. There are tons of coaches and teachers out there that are willing to help. If you want to go in that direction- go for it. But it’s also okay to ask friends and family. Maybe you find a friend to help keep you accountable. Tell them about your routine plans, whether it’s to move every day or read books, and ask them to check in with you at the end of each week. Asking for help to create consistency and routine shows our commitment to change. Ultimately, we are creating routines for our own wellbeing and freedom. But it’s okay if you need some extra assistance. If you live alone or don’t feel like help is available, throw some positive affirmations up on the mirror, or write out a list of your daily routine activities and place it somewhere you can see every day. It’s important to have reminders around us of our goals and the life we are trying to create with routine. I also want to encourage you to check out Atomic Habits. An excellent read and nice guide to assist you as you begin to re-evaluate your routine.

Summer is fun. Fall is fun, too. And ready or not, winter is coming. Set yourself up for an enjoyable, grounded rest of the year, by creating a routine that supports your mental and physical wellbeing.

Article by Bridget Lavin

Nest Health Connections

Nest Health Connections is a corporate wellness company revolutionizing health and happiness in the workplace. We create holistic customized wellness programs for employers and their employees.

Sources:

https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine.

https://www.webmd.com/mental-health/psychological-benefits-of-routine

https://www.piedmont.org/living-better/why-routines-are-good-for-your-health

https://www.hackensackmeridianhealth.org/en/HealthU/2020/06/02/why-routines-are-important-for-mental-health#.YwpdX-zMKjA

https://www.skilledatlife.com/18-reasons-why-a-daily-routine-is-so-important/

https://timewiser.com/blog/leaders-thinking-time-effectiveness/

https://fs.blog/daily-routines-of-famous-creatives-artists-writers-composers/

https://www.headspace.com/articles/the-secret-benefit-of-routines-it-wont-surprise-you

https://grottonetwork.com/navigate-life/health-and-wellness/benefits-of-daily-routines/

https://nyctherapy.com/therapists-nyc-blog/the-mental-health-benefits-of-having-a-daily-routine/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378489/