The Significance of Maintaining Structure and Routine During Stressful Times

Key Insights

• Having a routine can aid in times of instability, uncertainty, and stress, irrespective of whether you generally thrive on a strict schedule.
• Imposing structure on your day can engender a sense of control, enhancing focus, organization, and productivity.
• Routines encompass more than work and obligations; making time for self-care is imperative.

Sudden Absence of Structure

Many individuals find themselves working from home or facing potential unemployment. Those who work from home often discover that isolation and a lack of routine can be taxing mentally.

Rachel Goldman, PhD

“The lack of structure and routine individuals experience can cause heightened stress and anxiety, triggering overwhelming feelings, impaired concentration, and focus.” — Rachel Goldman, PhD

The absence of structure and routine intensifies feelings of distress and amplifies attention to problems. As Rachel Goldman, PhD, a psychologist and clinical assistant professor at the NYU School of Medicine, clarifies: “Without structure, individuals with less to concentrate on often find themselves contemplating stressful situations, further escalating stress and anxiety."

Breaking this cycle of dwelling on stressors involves maintaining structure and routine throughout the day.

Benefits of Having a Routine

Research has consistently highlighted the substantial role of routine in mental well-being. One study demonstrated that routines can aid in managing stress and anxiety more effectively.

A regular routine can contribute to:

• Lowered stress levels
• Formation of positive daily habits
• Enhanced self-care
• Heightened productivity
• Improved focus

Completing necessary tasks can free up time for exercise and enable individuals to engage in enjoyable activities and hobbies.

Focus on Controllable Factors

Taking charge of your behaviors instills a sense of control. Goldman emphasizes the importance of focusing on controllable aspects of life.

Rachel Goldman, PhD

“A sound starting point is establishing wake-up and bedtime routines, mealtimes, and activity times.” — Rachel Goldman, PhD

The key is to establish a routine that instills structure and predictability into your day. While your schedule may vary depending on the day of the week, maintaining a basic framework for waking, eating, working, engaging in activities, and sleeping decreases stress and enhances organization.

Structuring your day ensures the completion of necessary tasks, freeing up time for other activities and accomplishments.

Regular routines foster a sense of organization and productivity, leading to proactiveness and control amidst stressful situations.

Create a Health-Supporting Routine

Incorporating specific elements into your daily routine can help manage stress levels, including:

• Regular physical activity and exercise
• Sufficient rest
• Regular and healthy meals
• Realistic goal-setting
• Positive thinking
• Preparation for challenges without dwelling on uncontrollable factors
• Connectivity with friends and family
• Time allocation for enjoyable activities

The specific situation you are facing can influence the ease or difficulty of adhering to a daily routine.

Establish Your List

Creating a list of your daily activities is beneficial. Include everything from work to meal preparation and household chores. Identifying the tasks that need to be accomplished helps create a basic outline of what needs to be done each day to stay on track.

Stress can impair concentration, so outlining daily activities aids in focusing on essential tasks.

While completing essential tasks is crucial, prioritizing activities you look forward to, such as watching a favorite show or calling a friend, is vital. Incorporating small rewards into your routine can maintain positivity and focus during less enjoyable tasks.

Find Your Fit

Determining whether a structured daily schedule or a general to-do list works best for you is essential. Some individuals thrive with detailed schedules, while others do well with a loose list of daily tasks.

Consider your motivations and tasks to determine the best approach. “If a task is crucial and time-sensitive, scheduling a specific time to accomplish it may be necessary,” Goldman advises.

Allocate specific time slots for high-priority tasks. Knowing that time has been set aside for these tasks frees you to focus on utilizing the remaining time effectively. Goldman also suggests scheduling activities for which you lack motivation.

Rachel Goldman, PhD

“When we lack motivation, we tend to procrastinate, pushing tasks to future dates.” — Rachel Goldman, PhD

Assigning specific times and dates for tasks helps stay on track and combats procrastination.

Time and Practice Are Key

Establishing and adhering to a new routine requires time and effort, just like creating a new habit. Understanding your preferences is crucial. If something is not working, adjust your schedule to suit your needs.

Goldman recommends monitoring your energy levels throughout the day to identify your most productive times. "If you consistently feel unmotivated and lethargic at a particular time, you may need a mental break," she explains.

When encountering such moments, consider what you need to feel better and regain motivation. This could involve taking a break, going for a walk, having a snack, or engaging in a hobby.

Structure your day around your natural energy ebbs and flows to optimize productivity while ensuring adequate rest and relaxation.

“Plans can go awry, so be kind to yourself,” Goldman emphasizes. “Avoid putting additional pressure on yourself during these challenging times. Creating new routines and imposing structure when our lives are disrupted takes time.”