We’re almost halfway through 2025, and many of us are wondering where the time has gone. Amid the mounting pressures of daily life – be it work expectations, family responsibilities, or personal struggles – we often jump from one task to the next, putting our mental health on the back burner.
According to the Mental Health Foundation, in a report published in May 2023, 60% of UK adults experienced anxiety that interfered with their daily lives in the past two weeks. And 74% of UK adults have felt so stressed at some point over the past year that they felt overwhelmed or unable to cope.
This is where a structured routine can help.
Establishing a routine may seem like a waste of time to some, but it can have a profound impact on our mental well-being. In fact, routines are often at the heart of recovery for people managing mental health challenges, helping them regain a sense of control, purpose, and predictability in their lives. Whether you’re navigating anxiety, depression, stress, or simply looking to support your day-to-day well-being, a routine could help you hit goals and approach tasks mindfully.
Our brains thrive on patterns.
Having a routine means we don’t have to constantly think about what to do next, and that helps us save brainpower. In fact, researchers from the University of Aberdeen found that when we have to make too many decisions, we can get what’s called decision fatigue, which makes it harder to think clearly and make good choices.
This is one reason why Steve Jobs wore the same outfit every day – to reduce decision fatigue and be more efficient with his mental energy!
A simple routine helps take some of that pressure off, and here’s why:
Anxiety often stems from the unknown – not knowing what’s coming next, how to manage tasks, or how we’ll feel. A routine helps anchor us in the present. When you wake up knowing what to expect from your day, your brain doesn’t have to work overtime trying to prepare for every possibility.
Even something as simple as starting your day with a cup of tea, a 10-minute walk, or writing in a journal can become a mental cue that calms the mind and signals safety and stability.
When your day is structured, you’re more likely to follow through on tasks, even small ones! Completing everyday activities such as making the bed or preparing meals provides a sense of progress. Over time, these small wins add up, boosting self-esteem and motivation.
Routine also helps us avoid decision fatigue (that worn-out feeling we mentioned earlier from making too many choices!) When you have a set structure, you’re not constantly trying to decide what to do next, leaving more energy for creativity, problem-solving, or simply enjoying your day!
Mental health and physical health are closely linked, and routines help maintain habits that support both. From regular sleep schedules to balanced meals and consistent movement, structure lays the foundation for better overall well-being. Even habits like staying hydrated or getting fresh air can have a big impact when they’re part of a daily rhythm.
For people managing conditions like depression or bipolar disorder, routine can also help identify triggers or early warning signs when something feels “off.” Keeping a structure makes it easier to spot changes in mood, energy or behaviour, and to seek help when needed.
It’s important to remember that a healthy routine doesn’t have to be rigid or packed with activities. In fact, the best routines are realistic, flexible, and tailored to your needs – you only have to see the annual statistics of failed New Year’s Resolutions to be reminded that strict routines are unsustainable.
So, here are some steps to help you create one that works for you:
If you’re building a routine from scratch, begin with just a few anchor points. Perhaps your wake-up time, mealtime, or bedtime. Once these are consistent, you can gradually add more structured activities throughout your day.
Routines shouldn’t feel like a to-do list. Make space for things that bring you joy and help you relax – whether that’s reading, listening to music, spending time with others, or simply being still. These moments are just as important as productive tasks.
Life isn’t always predictable, and that’s okay. The goal of a routine is to support your mental health, not to create pressure. If your day doesn’t go exactly to plan, give yourself permission to adjust. With this, flexibility is the key to long-term sustainability.
Take a few minutes each week to reflect on your routine. What’s working well? What feels overwhelming or unnecessary? As your needs change, your routine can change with you.
Looking for inspiration? Here are a few simple, structured habits that many people find helpful for reducing stress and supporting their mental health:
While routine may not solve every challenge, it offers a reliable place to return to when life feels uncertain. In times of stress, routine helps us feel grounded. In times of change, it helps us feel stable. And in everyday life, it creates moments of intention and calm.
By building simple, supportive structures into our day, we give our minds space to breathe, our emotions room to settle, and our well-being a chance to flourish.
And remember, creating new habits doesn’t happen overnight. A UK study found it can take anywhere from 18 to 254 days to form a habit, depending on the person and the behaviour – especially when it comes to more complex routines. So, be patient with yourself.
What small habit could you build into your day that supports your mental health? Start there, and let routine do the rest.
Overcoming Decision Fatigue in ADHD | Psychology Today United Kingdom
The Importance of Creating Habits and Routine – PMC
The Daily Uniform of Genius: Why Jobs, Einstein, and Zuckerberg Wore the Same Clothes
