Wellbeing: A Schedule Can Anchor Your Day

Wellbeing: A Schedule Can Anchor Your Day

How creating a daily routine can ease anxiety during times of uncertainty


Creating a daily routine which includes walking her dog Leo has given Holly Platt a sense of order and peace.

Her days were overwhelmingly stressful. Holly Platt, a Bethesda mother of two, was preparing to sell her home and searching for a new one, and homeschooling, all while running her full-time math tutoring business. She often ran late to appointments or missed them entirely. A friend suggested that she create a daily routine for herself that included blocking off specific time each day to complete tasks.

“Every morning, I pull up my daily calendar and enter yoga for 30 minutes, making and eating breakfast, and walking my dog Leo,” she said. “Covid has been hard for everyone, but I hear a lot of people saying now that they are scheduling a specific time for daily activities to force them into a routine.”

Platt is not alone in her strategy. Creating a routine – even for those who consider themselves to be whimsical and balk at the idea of strict scheduling – can benefit from setting aside a specific time to complete at least one or two activities each day.

“Creating a daily routine is fundamental in developing a healthy relationship with one’s own needs,” said Jennifer Ha, Ph.D., Visiting Professor of Counseling at Marymount University. “Without this regular and intentional mindful attention, your mood and overall mental health can deteriorate, sometimes without one even realizing it.”

Part of protecting mental health is having a sense of stability. “As human beings we thrive with a degree of predictability and certainty,” added Diana Fuchs, Ph.D., a retired clinical psychologist based in Springfield. “We want to know that we have some control over our lives and what’s going on around us, especially when we have a major world pandemic that makes us feel as if the fabric of society is being unraveled.”

In fact, studies show that undertaking some activities on a schedule helps to reduce stress during negative life events, including one study found in the Occupational Therapy Journal of Research. “Daily routine gives us a sense of predictability, decreases anxiety related to uncertainty and provides a comfort that no matter how difficult the day might be, some things will be predictable and as we prefer them,” said Dr. Gail Saltz, Clinical Associate Professor of Psychiatry at the NY Presbyterian Hospital Weill-Cornell School of Medicine. “This may be especially true for people that find change anxiety-producing and find transitions difficult.”

From improving sleep quality to pledging to drink more water each day, a routine can improve one’s overall wellbeing. “An exercise routine is healthy physically, but also mentally by decreasing stress and improving mood,” said Saltz. “Having predictable work hours, separate from other hours, … decreases … likelihood of burn out.”

Though the end result might be similar for most people, creating a routine is a highly individualized process, said Fuchs. “It can be helpful to visualize our day by writing out our daily routine,” she said. “For example, ‘At 3 p.m. I get to leave work and see my son. At 8 p.m., I get to snuggle up with a cup of tea and read a good book.’”

Treat a routine like a medical appointment that you schedule in advance and commit to keeping, suggests Fuchs. “No doubt most of us already have some form of routine when it comes to self-care; brushing teeth and taking a shower, for example,” she said. “Break down your day into smaller, manageable time frames. “Ultimately you want to construct a time frame that works best for you.”