Medical literature continues to show that routines are essential to both physical and mental health. In a 2019 study for the American Journal of Lifestyle Medicine, Arlinghaus and Johnston note that creating routines leads to better adherence to doctors’ recommendations. And in a 2021 study, Murray, Gottlieb, and Swartz note in the Canadian Journal of Psychiatry that routines help to stabilize mood. But establishing a consistent self care routine is not easy. Here are some ways to establish consistency in all of your self-care routines.
Choose your routines
The first step is to choose your health and wellness routines. You can’t do everything all at once, and setting too many goals can overwhelm you and set you up for failure. Instead, choose three to start. Maybe you would like to prioritize exercise, meditation, and sleep. Or perhaps nutrition, unplugging, and spending time in nature. Choose carefully, focusing on the things that your mind and body seem to be craving most. You can always add new routines once your top priorities are in place.
Make a schedule
If you just say, “I’m going to exercise today” or even “I will get an hour of exercise every other day,” it’s not likely to happen. Instead, pull up your calendar and figure out exactly when you will do it, taking into account your existing obligations, hobbies, and down time.
Form accountability partnerships
It’s always easiest to stick to a routine if someone is holding you accountable. Find a running buddy or sign up for an in-person yoga class. Or partner with a friend who may have different routines—you can check in regularly with each other to discuss progress, even if you’re not working on the same things.
Start small
Don’t try to make big, sweeping changes all at once. If your goal is to meditate for 30 minutes every day, start with five-minute sessions a couple of times a week. You can always add on later, rather than overwhelming yourself before you even get started.
Make a trade
An easy way to start establishing healthier routines is to trade one regular thing in your day for a healthier option. For example, maybe you always grab a coffee to perk you up after lunch. Instead, try taking a 10-minute walk. If your coffee routine is already well-established, swapping in a walk may not seem as challenging as finding a new time of day to do it.
Plan ahead
Think through the excuses you are likely to make, and proactively plan ways to overcome them. This could be as simple as packing your workout gear in a backpack before heading to work. Or maybe you could do meal prep on Sundays to free up time for evening yoga classes during the week.
Reward yourself
Although your self-care activities should be intrinsically motivating and spark joy on their own, it’s still important to acknowledge the difficulty of establishing routines. If you hit your goals for a week, buy yourself an ice cream cone or start that new video game you’ve been eying.
Let it go
Humans are not robots. We all have good days and bad days. Sometimes you’ll be bursting with energy, and some days it will be a real challenge to drag yourself off the couch. Although it’s important to stick to your routines as much as possible, sometimes it’s simply not going to happen. And that’s okay! When you break your routine, make a quick mental note as to why, and then let it go. Try again tomorrow. Consistency comes over time, not all at once. And even the most reliable elite athletes have occasional off days, so why shouldn’t you?