Building a routine is one of the most effective ways to bring structure and consistency into your daily life. Whether you are looking to boost productivity, enhance mental health, or simply make your days more manageable, creating a solid routine can set you up for success. The key to establishing a routine is making it both realistic and adaptable, so it becomes a sustainable part of your daily life rather than something that feels like a chore to do.
Starting small and focusing on consistency is crucial when building a routine. It is not about overloading yourself with tasks from the get-go, but rather about finding a rhythm that works for you. You can gradually add habits to your routine and adjust as you go. Check out our blog “4 Ways to Build a Habit That Sticks.” This way, you can create a routine that not only supports your goals but also promotes a sense of balance and well-being. In this blog, we will explore the steps to help you build a routine that sticks and aligns with your personal lifestyle.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Why do I struggle with routine?
Struggling with routines is a common experience and it often stems from a variety of factors that make a routine feel difficult or unappealing.
One of the primary reasons people struggle is that routines can seem restrictive, especially for those who value spontaneity and variety in their day-to-day lives. The idea of having a set schedule might feel confining, leading to resistance to create one. When a routine feels too rigid or predictable, it can quickly become monotonous which may drain the excitement and energy from your daily tasks. This sense of being locked into a fixed pattern can make it harder to stay motivated, potentially causing frustration and burnout, particularly when life’s unpredictability disrupts the routine.
Another factor that makes routines challenging is the temptation to implement too many changes at once. Many people set out to overhaul their lives by adopting several new habits all at once- exercising daily, eating healthier, waking up early, improving relationships, and tackling personal projects. While these goals are admirable, taking on too much too quickly can be overwhelming and lead to a personal sense of failure. Routines work best when they are introduced gradually, allowing you to ease into new habits one at a time. Trying to change everything at once often results in burnout or frustration since maintaining too many new behaviors at once becomes unsustainable.
Additionally, a lack of clear goals or understanding of why certain routines are necessary can lead to a lack of motivation. If the routines you are trying to build do not align with your personal values or long-term goals, it is easy to lose interest or feel disconnected from them. Routines need to be meaningful for them to stick. Without a sense of purpose or connection to the activities in your routine, they may feel like an obligation rather than something you genuinely want to do. This disconnect can make it harder to stay consistent and engaged since the routine begins to feel like a task rather than a tool to help you improve or achieve something.
Getting clear on your long-term goals and values is a crucial step in building a routine that is sustainable, meaningful, and aligned with your aspirations. When you understand what you truly want to achieve and what matters most to you, it becomes easier to craft a routine that supports those objectives. To begin, take time to reflect on your life’s priorities.
Ask yourself the following questions to get clear on your long-term goals and values:
What do I want my life to look like in 5 or 10 years?
What accomplishments would make me feel fulfilled and proud in the future?
What do I need to feel fulfilled on a daily basis?
What principles or standards do I want to live by every day?
What activities currently energize and inspire me? Which one drains me?
What routines or habits have I tried in the past that worked or did not work?
What small daily actions can I take to move me closer to my goals?
What obstacles tend to prevent me from sticking to routines and how can I overcome them?
What can I do today to set myself up for success tomorrow?
Lastly, inconsistency and setbacks are natural parts of the process when it comes to building a routine but they can easily become discouraging. Life often throws unexpected events and challenges that can throw off even the best plans. Missing a day or not meeting expectations can make it feel like you are failing, causing you to give up entirely. However, it is important to remember that routines are not about perfection—they are about progress and consistency over time.
Instead of focusing on the occasional slip-up, it is more important to focus on getting back on the horse and making adjustments when necessary. Understanding that setbacks are part of the journey can help alleviate feelings of failure and keep you motivated as you work toward building a routine that works for you.
Reframing a setback as an opportunity for growth, rather than viewing it as failure, is a powerful mindset shift that can help you bounce back stronger and become more resilient.
How can I turn setbacks into opportunities for personal development?
Shift your perspective on failure
Focus on the lessons learned
Practice self-compassion
Adjust your goals or strategy
Recognize it as an opportunity to grow resilience
Take action and keep moving forward!
How do I structure my day?
Structuring your day effectively can significantly improve your productivity, focus, and overall well-being.
What are components of a healthy daily routine?
Adequate sleep (Check out our blog “Unlocking the Secrets of Quality Sleep: A Therapist’s Perspective on Sleep Hygiene and Insomnia”)
Morning rituals (e.g., meditating, stretching, journaling, etc.)
Regular physical exercise (Read our blog “5 Ways Exercise Benefits Your Mental Health”)
Healthy nutrition (View our blog “Cultivating Good Mental Health for Intuitive Eating”)
Focused work blocks
Breaks and rests
Social connection
Mindfulness (Read our blog “5 Ways to Start Practicing Mindfulness”)
Stress management (View our blog “Everything You Need to Know About Stress Management Therapy”)
Evening wind-down
Reflection and planning for the next day
You can start by establishing a morning routine that sets a positive tone for the day. Waking up early, even by just 30 minutes, gives you time to prepare mentally and physically. This is the perfect time to engage in self-care activities like meditation, journaling, or stretching to center yourself before diving into work. For more information, check out our blog “The 8 Forms of Self-Care and How You Can Practice Them.” Having a nutritious breakfast fuels your body and gives you energy while reviewing your goals or setting intentions for the day helps you stay focused on what matters most. These intentions can be written down or expressed as verbal affirmations. To learn more, read our blog “Do Affirmations Really Work?”.
Next, time-block your day to stay organized and ensure that each task has dedicated time. Prioritize your most important tasks and break them into smaller, manageable steps to avoid feeling overwhelmed. Use realistic timeframes for each task and remember to include buffer time for unforeseen disruptions. One great resource is the Pomodoro Technique- working for 25 minutes followed by a 5-minute break. This technique can be a great way to maintain focus and prevent burnout. Regular breaks are also essential to avoid mental fatigue, so make time for short walks, stretching, or other activities that refresh you!
While structure is important, flexibility is equally crucial. Life is unpredictable and you will need to adapt your schedule as things come up. Your routine should be a source of comfort, but not a source of stress. Being open to adjusting your plan can prevent frustration and help you stay productive, even when things do not go as expected.
Additionally, balance focused work with relaxation. Set specific times for deep, uninterrupted work and ensure you have time for rest and downtime which is necessary for maintaining long-term energy levels and avoiding burnout.
What are the signs of burnout?
Chronic fatigue
Lack of motivation or engagement
Increased irritability and frustration
Decreased productivity
Cynicism or negative attitude
Emotional numbness or detachment
Sleep problems (Read our blog “3 Ways to Relieve Sleep Anxiety”)
Social withdrawal
Feelings of inadequacy or self-doubt
Difficulty concentrating or making decisions (Read our blog “How Mental Health Counseling Can Help You Decision Fatigue”)
Finally, at the end of the day, make it a habit to review your progress. Reflect on what you accomplished and what did not get done and use this information to adjust your plan for the next day. Taking a few moments to reflect helps you stay grounded and continuously improve your routine.
Reflecting on your routine can help you evaluate what is working, what is not working, and how you can adjust your habits to better align with your goals and well-being.
Here are some reflective questions to ask yourself about your daily routine:
Am I prioritizing things that contribute to my overall well-being (e.g., health, relationships, personal growth)?
Do I feel like I have enough time for work, rest, and personal activities?
Which activities feel like a chore or contribute to my stress?
Do I feel like I’m using my time productively, or do I often find myself procrastinating?
Am I giving myself regular pauses to recharge, or do I push through without resting?
Do I have a backup plan or strategy to stay on track when disruptions occur?
Are there specific actions I need to take more consistently to make progress on my bigger goals?
Are there parts of my daily schedule that I have outgrown or that aren’t helping me move forward?
Is my routine allowing me to connect with friends and family, or am I too focused on work or personal tasks?
By structuring your day in a way that prioritizes both productivity and self-care, you create a sustainable balance that supports your long-term goals and well-being.
How to Create A Routine with ADHD
Creating a routine with Attention Deficit Hyperactivity Disorder (ADHD) can be challenging, but it is entirely possible with some intentional strategies and adjustments. ADHD can make it difficult to focus, stay organized, and manage time effectively, but with the right approach, you can build a routine that works for you.
Creating a routine from scratch can feel overwhelming, especially with ADHD, so start by introducing small, manageable changes. Trying to completely overhaul your day all at once can feel like too much and might lead to frustration. Instead, focus on one or two key activities or habits and gradually build from there. For example, you might start by committing to a morning routine, such as making your bed and having breakfast at the same time each day. Once that becomes second nature, you can add more steps, like time blocking your schedule.
One of the challenges of ADHD is difficulty prioritizing or staying focused on what is most important. Use a method like the Eisenhower Matrix to categorize your tasks: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important. Focus on the most urgent and important tasks first. This helps you avoid getting lost in tasks that are not moving you toward your goals or responsibilities. When creating your routine, try to balance work with activities that are both important and fulfilling, not just urgent tasks.
It is easy to get overwhelmed by vague goals, so break them down into small, specific, and actionable steps. For example, instead of saying, “I’ll exercise more,” set a goal like, “I’ll walk for 20 minutes every morning at 8 a.m.” This makes the goal more tangible and actionable. Be specific about the time and duration to give your routine more structure.
People with ADHD often experience fluctuating energy levels throughout the day. Pay attention to when you feel most alert and focused and schedule your most important or demanding tasks during those peak times. If you have more energy in the morning, tackle your hardest work first, and save lighter tasks for when your energy dips.
Research has proven that building a regular routine can be a great way to help adults with ADHD feel less overwhelmed and more in control of their day-to-day life. Check out our blog “CBT for Adult ADHD.”
If you are struggling to build a routine due to your ADHD, do not hesitate to reach out to an ADHD therapist at Anchor Therapy today.
Building a daily routine takes time and experimentation but, once you find what works for you, it can significantly improve your productivity, well-being, and sense of control. Remember, the key is consistency and flexibility- your routine should serve you, not stress you out.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
IF YOU’RE LOOKING FOR HELP FROM A PROFESSIONAL COUNSELOR TO ASSIST YOU IN MAKING POSITIVE CHANGES IN YOUR LIFE, CONTACT US
WORKING WITH US IS EASY
Fill out the contact form below.
Our intake coordinator will get back to you with more information on how we can help and to schedule an appointment. We will set you up with an experienced licensed therapist who specializes in what you're seeking help with and who understands your needs.
You’ll rest easy tonight knowing you made the first step to improve your life.
