Getting Back Into a Routine

When you are feeling low, your normal routine can gradually disappear.

You might start getting up later, skip meals, stop exercising, put jobs off or spend more time at home.

At first, these changes may feel easier.

But after a while, days can lose their structure and getting started can become even harder.

If your routine has slipped, you do not need to rebuild everything at once.

Start with a few simple points in your day.

Why can low mood affect routine?

Routine usually depends on lots of small actions happening almost automatically.

You get up. Get dressed. Have breakfast. Go to work. Walk the dog. Make dinner. See somebody. Go to bed.

When you are feeling low, tired or unmotivated, those ordinary actions can require more effort.

You may start thinking:

“I’ll do it later.”

“There’s no point getting dressed today.”

“I’ll go tomorrow instead.”

One change may not matter very much.

But gradually, several parts of your normal day can disappear.

Why can routine be helpful?

A routine can give your day some structure without requiring you to decide what to do every few minutes.

It can provide opportunities for:

• activity
• achievement
• social contact
• regular meals
• movement
• rest
• things you enjoy
• more consistent sleep and waking times

The aim is not to organise every minute of your day.

A useful routine should support you, not control you.

Start with three anchor points

Instead of creating a detailed timetable, choose three things that give your day some shape.

For example:

Morning: Get up and dressed by 9am.

Middle of the day: Eat lunch and go outside.

Evening: Start winding down at around 10pm.

Your anchor points will depend on your circumstances.

If three feels too much, start with one.

The important thing is choosing something realistic enough that you are likely to do it.

Make mornings easier

When you are feeling low, staying in bed can sometimes feel easier than beginning the day.

Try giving yourself one simple sequence.

For example:

Get up → open curtains → shower → get dressed → make a drink.

You do not need to decide what happens for the rest of the day yet.

Concentrate on getting through the first few steps.

Once you are up and moving, you can decide what comes next.

Include something you need to do

Routine is partly about everyday responsibilities.

Choose one manageable task.

That could be:

• putting washing on
• replying to an email
• going to the shop
• making an appointment
• tidying one area
• paying a bill
• completing one piece of work

Try not to make your list too long.

Completing one useful task can give you a sense that the day has moved forward.

Include something that is just for you

A routine made entirely from responsibilities can quickly feel like another to-do list.

Try to include something you value or normally enjoy.

Perhaps:

• going for a walk
• watching something you like
• listening to music
• gardening
• seeing somebody
• reading
• spending time on a hobby
• being outside

You do not have to feel enthusiastic beforehand.

Sometimes the benefit comes from doing the activity rather than waiting until you feel motivated enough to start.

Try to keep some connection with other people

Low mood can make isolation easier.

If you have gradually stopped seeing people, consider putting one small piece of social contact back into your week.

It could be:

Coffee with a friend.

Calling somebody on Wednesday evening.

Going to a regular activity.

Walking with somebody.

Having something arranged can sometimes make it easier than waiting to see whether you feel like socialising on the day.

Don’t try to recreate your old routine overnight

Perhaps you previously exercised four times a week, saw friends regularly, cooked every evening and had a busy social life.

Trying to return immediately to all of that may feel impossible.

Start from where you are now, not where you think you should be.

If you have barely left the house this week, a ten-minute walk may be a meaningful step.

If your sleep pattern has moved significantly, making gradual changes may feel more manageable than expecting everything to change in one night.

Progress does not have to be dramatic to count.

What if I have a bad day?

A routine does not need a perfect record.

If you stay in bed late, cancel something or have a day when very little happens, you have not failed.

Try not to think:

“I’ve ruined it now.”

Simply restart at the next opportunity.

A routine is something you return to, not something you have to perform perfectly.

Keep it simple

You could start with:

Morning
One thing that helps me begin the day.

Daytime
One thing I need to do.

For me
One thing I enjoy or value.

Connection
One person I could speak to or see.

Evening
One thing that helps me wind down.

That may be enough structure to begin rebuilding your day.

When might I need more support?

If low mood is continuing, your normal routine has become very difficult to maintain, or you are struggling with everyday activities such as getting up, eating, washing, working or leaving home, consider seeking additional support.

You could speak to your GP or another healthcare professional about how you are feeling.

Counselling or talking therapies may also help some people understand what has disrupted their routine and find manageable ways of moving forward.

3.5 – Why Don’t I Feel Motivated?
3.6 – Small Things to Try When You’re Feeling Low
3.8 – How Physical Activity Can Support Mental Wellbeing
3.9 – Feeling Stuck, How to Start Moving Forward
11.11 – Building a Daily Routine

General information only. This is not a diagnosis or a substitute for professional healthcare advice.