Working, paying bills, cleaning, cooking, shopping, practicing, getting enough sleep, and babysitting are some of the things millions of Americans do every day that it's easy to get overwhelmed.  Doing everything may seem impossible, let alone taking care of yourself, especially if you are already struggling with mental health issues like depression or anxiety.  By creating routines, we organize our days in such a way that taking care of work and ourselves becomes a pattern that makes things easier for us without having to think much about them.


Fast Facts

  •  When it comes to diet, sleep, and exercise, having a good, solid routine is associated with better mental and physical health. 
  • People with a more daily routine have lower levels of anxiety when they have health problems or negative life events. 
  •  It takes an average of 66 days for a behavior to become automatic (habit), but for some people it can take up to 6/2 months.  Do not give up! Important steps to create a healthy routine.

 Tips for success

1. Create the routine that is right for you

Not all of us have the same schedule or responsibilities, and some of us struggle with some parts of our daily life more than others.  Of all the healthy routines, one should eat a nutritious diet, exercise, and get enough sleep, but no two routines are exactly the same.  In fact, your routine may not even be exactly the same every day.

2. Start small

Changing your daily routine all at once probably won't end with lasting results.  Pick one little thing each week to work on.  You can add something new and positive or eliminate a bad habit.  Small changes are added.

3. Add your existing habits

You have probably already developed some habits in your routine, like drinking a cup of coffee in the morning.  Try adding new habits to existing ones.  For example, if you want to read more, you can set aside ten minutes to read while drinking your coffee (instead of eating it while driving).

4. Exchange

Think about the things you do during the day that aren't so healthy and equip them with better behavior.  For example, if you're comfortable in the middle of the day and have sugary snacks to choose from quickly, try walking faster instead of pumping blood and getting the endorphins flowing.  Or if you've been drinking some alcoholic beverages after a long period of stress, try drinking hot tea.

 5. Plan ahead

When life gets busy, you may be tempted to skip new parts of your daily routine.  Whether you're preparing meals ahead of time, choosing a dress the night before work, or having an alternative workout option at home for days when you can't hit the gym, you help set yourself up for success even if you come back early.  '.

6. Make time for the things you enjoy

Even if it's only 15 minutes a day, set aside time to do something fun or relaxing - it will release chemical messengers in your body that are good for your physical and mental health.

7. Reward yourself for small winnings

Set goals and celebrate when you reach them.  Have you added practice to your weekly routine and worked every day as planned for the past few weeks?  Correct your behavior!  Watch a new movie that you want to see or want to see.

8. Don't kill yourself if you miss a day

It can be difficult to change Beat's life and you can forget about doing something new in your routine all at once.  You don't have to be perfect, try to do better the next day.