Key Takeaways
Routines are important to maintain and improve mental health.
People with certain mental health conditions may benefit even more from consistency.
A qualified mental health provider can help you create a personalized routine that works best for you.
We all have different daily routines. For example, you might walk your dog every day or drink tea every morning. When it comes to your mental health, routines can be beneficial.
A balanced routine is important for mental health because it can create consistency and predictability. They’re processes that can help you feel more in control when unexpected things happen. You might also look forward to parts of your routine, like practicing restful yoga poses before bed. But even if you enjoy your regimen, creating and sticking to one can be challenging. Fortunately, a therapist can help you figure out a routine that supports your well-being. They can provide structure, teach you healthy coping mechanisms, and work with you to create a routine that positively impacts your mental health.
Why having a routine is good for your mental health
If your brain is usually overwhelmed with anxious or distressing thoughts, a balanced routine may be the calming break you need. For instance, you could start your morning with journaling or introduce it throughout the day. It can act as a form of meditation and ensure intentional alone time. Both can benefit your mental health.
Your family may also benefit from a collective mental health routine. At dinner, each person can share something they’re grateful for, or the whole family can play board games together during dessert. These kinds of practices can improve connectedness and also teach children how to decompress and stick to a habit in a fun way.
If you’re a parent, you probably know that consistency is essential for children’s healthy development too. If your kids can be in the driver’s seat of creating their own routine, they can experiment with what’s important for their mental health.
Research shows that consistent daily routines improve people’s mental health. This is especially true during a crisis. Maintaining regularity during hard times can act as a buffer against negative impacts on mental health.
Who especially benefits from structure?
Creating healthy routines is a process that can benefit anyone. It also takes time and practice to find the best routine for you. If you live with a mental health condition, you might benefit from structure in unique ways.
If you have attention-deficit hyperactivity disorder (ADHD), you might find it harder to focus. This might be especially true if you have inattentive-type ADHD, which is characterized by challenges with paying attention.
Routines can help improve your executive functioning, which helps your brain organize and plan. For example, you could set a timer that reminds you to run in place for 10 minutes. When you return to work after this mini workout, you might find that your ADHD symptoms feel more manageable.
People with major depressive disorder (MDD), or even occasional depressed feelings, can also benefit from structure. Depression can zap you of energy and make it difficult to perform daily tasks. Routine can offer enjoyment and provide a sense of accomplishment after completing small goals. Over time, these small changes can lead to developing healthy coping mechanisms.
If you live with an anxiety disorder, you know what it’s like to experience worry in everyday situations. Sometimes, you might wake up feeling anxious. Having a daily routine can lessen unpredictability. You can take small steps to help you feel grounded. For example, starting each morning by lighting candles can be a practice that makes you feel calm and more in control.
How to create a routine that works for you
Tailoring your routine to you is essential. You’ll want one that supports your mental health and calms or energizes you. And if you enjoy it, you’re more likely to keep it going in the long run.
Creating a routine on your own can feel intimidating, but a therapist can help. Whether it’s making more time for exercise or incorporating strategies to get better sleep, a therapist can help you address these concerns. And, together, you can create a routine that provides more balance to your life.
Here are some factors to consider when building a routine that supports your mental health.
1. Build a routine that works for you
Think about what’s most negatively affecting your mental health currently. Maybe it’s an inconsistent sleep schedule or anxious thoughts that keep nagging at you. Write down your top mental health drains.
Then, brainstorm ideas that you can work into your everyday life. For example, you might put away your phone 30 minutes before bedtime so you can get better sleep. Or you might do something relaxing after dinner so you can go to bed with less anxiety.
2. Determine whether your routine is sustainable
A sustainable routine will add to your mental health, not take away from it. Instead of aiming to add 10 new habits, try 2 or 3. And as you go along, check in with yourself. Ask yourself what parts of your routine feel good and which feel forced. You can always remove the ones that don’t work for you.
3. Celebrate your progress
Being consistent can be challenging. It might feel boring to complete the same tasks every day or you might have difficulty following through with new habits. Noticing how your mental health improves with your routine can help. If you see progress, you’re more likely to be motivated to keep going.
You also don’t have to stick to the same habits. Switch them up occasionally, and consider writing down any differences you feel.
4. Consider professional support
Starting a new routine can feel challenging, but you don’t have to do it alone. A therapist or a psychiatrist can help you better understand yourself and your mental health concerns. They can work with you to come up with a routine that fits your needs. They can be sources of support in creating healthy habits for yourself.
A psychiatrist can also prescribe medication that can help improve mental health conditions that may make it harder to stick to a routine.
Clinician's take
Routines aren’t one-size-fits all. For ADHD, keeping tasks short and using cues like timers can help reduce overwhelm. For depression, even the smallest consistent action — like making the bed — can create momentum and a sense of accomplishment. For anxiety, incorporating calming rituals such as deep breathing or a set wind-down period can help signal to the body that it’s safe to rest.
Find care with Rula
Routines can improve your mental health. You might feel more balanced and lessen the symptoms of any mental health conditions you have. But it can be hard to do it alone. Having accountability, whether through a therapist, a friend, or a support group, can make it easier to stick with healthy habits. Even small, consistent steps build momentum over time and create lasting change.
Fortunately, seeking professional support can help you get started. A therapist or psychiatrist can help you find the best ways to create a routine that supports your mental health and bring more balance into your life.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
