The Science Behind Routines
For years I fought the routine. I wanted to be flexible with my evenings, allowing time for whatever came about that night. If I was out or up too late, I might skip my morning yoga routine or do it later in the day. My lunch varied given my work schedule. I varied other elements in my day and week to accommodate other priorities or other people. Finally in 2010 I made the conscious decision to go to my weekly yoga class on Wednesday, to commit and not skip for anything or anyone else. Over the years I would read articles about successful entrepreneurs and how routines set them up for success. This apparently did not sink in nor instill a new routine. But since then some health issues have arisen that required setting a routine to support my health. I have found taking out the planning part of my day for simple daily tasks does save time and energy. In their research article, Gardner, Lally, Wardle stated this point so eloquently, “Habits are also cognitively efficient, because the automation of common actions frees mental resources for other tasks.”
Research + Benefits
Surprisingly there is not a lot of research on routines themselves. Most of the research available focuses on children’s routines or the formation of habits in adults. One might think, aren’t routines simply a series of habits. Routine is defined as “a sequence of actions regularly followed; a fixed program”. Habit is defined as “a settled or regular tendency or practice, especially one that is hard to give up”. In a way, routine is a series of habits. The research focused on creating and sustaining a habit as opposed to analyzing the benefits of a full routine.
Routines have been consistently found to be beneficial for children. A NIH research study showed that a consistent bedtime routine (bath, massage and quiet activities) improved sleep and diminished sleep disturbances for young children. [source] Furthermore, family routines have been found to increase family functioning and support the development of social skills and academic success. [source]
Research on habit formation in adults illustrates great benefits in the brain. Once a behavior becomes a habit, “it is regulated by a different part of the brain that is associated with less effort, less depletion of resources”. [source] Another research study found that routines can help people manage stress and anxiety. [source] When your body and mind knows what to expect, this lessens the mental load, and therefore is beneficial to one’s mental health. [source] In addition to, creating habits offers these benefits:
- Improved health
- Longer life
- Coping more effectively with stress
- Increased happiness
- Enhanced self-esteem
- Greater respect from others
- Better professional success
- Improved focus
- Greater confidence
- Perhaps the key advantage of creating good habits is revealed in the above noted, research-driven definition of habit: habits conserve energy.
“A solid routine fosters a well-worn groove for one’s mental energies and helps stave off the tyranny of moods.”
- Mason Currey, Author of Daily Rituals: How Artists Work
Creating Your Best Routine
According to the research, choosing your routine is the best way to make it a reality; it is more effective than per say being prescribed a specific routine by someone else like your doctor, therapist or coach. [source] Below is a list of possible new habits you can add into your day. On average it takes 66 days for a behavior to become automatic (a habit). I suggest starting with three new things and then adding to it. A morning or bedtime routine are the best times to instill healthy habits as a morning routine can help set the tone for your day, and a bedtime routine help set you up for a good night’s sleep.
For a morning routine, consider the tasks you need to do each morning and begin to do them in a set order. Consider adding other activities that could uplift you for the day such as: meditation, yoga, a brisk walk, other forms of exercise, setting an intention for the day.
In your bedtime routine, again set a schedule for the activities you do each night (brushing teeth, flossing, etc). Next add in what activities can help quiet the mind and aid your body and mind in quieting and calming for the evening. This might include reading, journaling, prayer, quiet stretches, meditation, writing down gratitudes.
Below are healthy elements to consider adding into your daily routine, whether morning, during the day or evening. The most important thing to remember is choosing something and doing it at the same time each day to help your mind become accustomed to knowing what is next.
Wake up and go to sleep at the same time each day. This helps your body get into a healthy circadian rhythms (the 24-hour cycles that are part of the body’s internal clock to carry out essential functions and processes).The National Sleep Foundation recommends that most adults get between 7 and 9 hours of sleep each night and that older adults over 65 years of age get between 7 and 8 hours. [source]
Begin your day with warm water and lemon. This aids in digestion and curbs hunger. Lemons also “contain phytonutrients, which protect your body against disease”, according to the Cleveland Clinic. [source]
Meditate daily. Consistent practice decreases stress and aids in reducing inflammatory conditions in the body. [source]
Turn off technology 2 hours before bed. If watching television, sit 6 feet away from the screen. The blue light from our computers and phones is disruptive to our sleep. Improve sleep by turning off the tech. This will in turn allow your mind to begin to quiet down for bed and naturally let the melatonin kick in.
Move daily. Even if it is a short amount, choose an activity that you can do consistently like yoga, running, brisk walk – and do this at the same time each day. If you are having a rough day or not feeling the greatest, do a small amount like 2 stretches or a 10 minute walk. Create the habit.
Set a daily intention or affirmation. See my post on Affirmations – Hokey or Science?.
Skip the phone when you wake up. (So much to say about this one…it will be its own post).
Schedule Personal time. What is one thing you do in your day for you? Especially speaking to the parents out there.
Read an article, book, poem, inspirational quote. Ideally spending time off of the screen.
Write a journal entry, gratitudes for the day, a poem, your personal quote, a reflection.
Set goals. These can be personal, daily, work, health, movement.
Breathing practice or otherwise known as pranayama. One I like is the 4-7-8. Breath in for four. Hold for seven. Release the breath for a count of eight. This is a calming breathing exercise for during the day or to aid in sleeping at night (going to sleep or falling back to sleep).
Practice mindfulness. Mindfulness is being present in the moment with a focused attention without judgement. You can practice with washing your face in the morning. Paying attention to each step in the process. Focusing your attention on the process rather than the running dialog in our minds. See my post on Mindfulness for more details.
Spend time with nature. If you have nature outside your window, spend time enjoying the view. Alternatively or additionally, add in scheduled time in nature into your day. Some have referred to the benefits of nature as Vitamin N.
Make Your Routine/Habits a Reality
- Write it down. Whether in a journal, weekly calendar or on a piece of paper, writing it down is an effective way to get your brain more connected to the intention of your new habit or routine.
- Schedule the time in your calendar and make it a priority. Electronic calendar or hard copy- write it down and make it a personal commitment to yourself.
- Get support from a partner, friend or accountability partner. It could be asking a friend to walk with you at the same time each week.
- Set up metrics for yourself. This could be reading for a set amount of time, or walking a set distance.
- Complete daily tasks at the same time each day. Work, brushing the teeth, making dinner. Eliminate the time to consider when you will fit these into your day. They happen everyday, so do them at the same time everyday. That helps make them routine, and decreases the thought energy of “Oh I need to do that”.
- Removing excess choices in your day. Think of it like shopping at Costco. Costco only offers one or two brands of a product. This lessens the amount of decision time in making a purchase. This strategy, applied to your personal life can save your time and energy.
Routines are like setting your own time table (like that of a train) for yourself, to set oneself up for the best day and sleep possible. What do you see as possible?