The Power of Routine: How Daily Habits Improve Mental Health

June 6, 2025

“How we spend our days is, of course, how we spend our lives.” – Annie Dillard.

This quote holds great truth regarding our everyday routines and habits. Each day, the small actions we choose to take make up our life accomplishments, whether big or small. Routines are the framework for daily life and can greatly impact mental well-being in ways you may not expect. In this blog post, we’ll explore the connections between daily habits, routines, and improved mental health. Keep reading to learn more!

The Neurological Basis: Why Our Brains Love Routine

People are often referred to as “creatures of habit,” [1] and for good reason: habit and routine create a sense of predictability. This decreases the number of decisions you have to make on a day-to-day basis, which in turn reduces cognitive load and mental fatigue [2]. This is why most of us naturally follow a routine of some sort—we wake up, brush our teeth, eat breakfast, and get dressed around the same time each day to avoid being late or getting too caught up in a decision. Think about the opposite—waking up not knowing what you’re going to wear, when you should arrive at work, and how you should choose to get there will likely cause some stress and uncertainty. Predictable patterns and routines can reduce these feelings of anxiety and help you feel more certain that you have a general guide to how your day should play out.

The Pillars of a Mentally Healthy Routine

There’s a difference between simply having a routine and having a mentally healthy routine. A mentally healthy routine is built upon pillars of wellness, all of which require attention and time:

Consistent Sleep
Regular Nutritious Meals
Movement
Mindfulness
Relaxation

Let’s dive into each of these pillars and how you can incorporate them into your routine!

Establishing a Consistent Sleep Schedule:

A healthy, consistent sleep schedule can help you maintain your health in many ways. First, quality sleep is linked to better physical health, as it strengthens the immune system function and helps you heal from injuries or illnesses [3]. Likewise, it improves your cognitive health by supporting memory consolidation [3] and mood regulation [4]. Sleep helps us feel well-rested and ready to take on whatever life throws at us, and without it, we all struggle. Research has shown that inconsistent sleep has vast negative impacts on all aspects of your health, including mental health. For example, a study conducted by the University of Michigan’s academic medical center found that among study participants, those who regularly stayed up late and got fewer hours of sleep had higher rates of depression and negative daily mood [5]. Lack of sleep can also contribute to heightened anxiety and distress levels [6].

So, if staying up late scrolling through your phone is part of your daily routine, it’s not too late to change to a healthier routine. Try winding down about an hour before bedtime with dim lighting, a book, and a cup of uncaffeinated tea. Avoid electronics with bright screens, exercising, and caffeine right before bed, as these can keep you awake for longer [7]. If you are having trouble falling or staying asleep, speak with your doctor for support.

The Importance of Regular Mealtimes and Nutrition:

Much like sleep, consistency is key when it comes to providing your body with proper nutrients. Regularly eating balanced meals rich in nutrients can help prevent issues like heart disease, strokes, and diabetes [8]. Healthy foods also have a huge impact on your mood and energy levels—they can even decrease the risk of mental health disorders, like depression [9].

Ensure your meals are rich in nutrients by incorporating fruits, vegetables, whole grains, protein, and carbohydrates [10]. Likewise, cut down on processed foods, sugar, and salt, which can lead to poor health [11]. Reach out to your doctor for help creating a diet that fits your needs.

Incorporating Movement and Exercise:

Have you ever noticed how going for a walk clears your head and makes you feel a bit better about whatever was worrying you before? This is in part because moving your body releases endorphins, your brain’s “feel good” neurotransmitters, which improve your mood and mental health [12]. It also reduces the body’s stress hormones, putting you into a calmer state [13] where you can make more grounded and rational decisions.

It’s important to find enjoyable forms of movement that you can easily incorporate into your routine, especially if you live a busy lifestyle. Easy exercises like going on a short walk or bike ride, practicing yoga or tai chi, and taking a dip in the pool can be great ways to incorporate light exercise into your day-to-day routine.

Scheduling Time for Mindfulness and Relaxation:

Sleep shouldn’t be the only time in your day that you relax. Relaxation and mindfulness are just as important as any other activities on your to-do list, if not more important. So, work mindfulness, relaxation, and self-care into your daily routine through meditation, deep breathing, and/or yoga. Even just 15 minutes of one of these activities can positively affect your mental health [14]. Having dedicated time to unwind can also improve your focus, decrease fatigue, and reduce anger and frustration [15], which can help you feel more ready to jump back into work once your relaxation time is over.

The Ripple Effect: How Small Habits Lead to Big Changes

It may seem like there are a lot of steps to incorporate these healthy habits into your daily routine. But establishing small, consistent habits can build momentum and help you accomplish bigger things. For example, starting small with a 15-minute walk every day may lead you to run a marathon one day. Oftentimes, taking the first step is the hardest, but once you begin practicing healthy habits, it’s easier than you thought to keep them going. Likewise, a healthy habit in one area of your life can influence other areas and contribute to your happiness as a whole.

Here are some small steps you can add to your routine that may end up leading to larger changes:

Journaling for 5 minutes
Taking a 10-15 minute walk after lunch
Eating a healthy breakfast
Checking in with a loved one
Meditating for 10 minutes before bed
Cooking a new healthy recipe
Taking 5 minutes to practice a breathing exercise
Naming 3 things you are grateful for each morning
Attending a yoga class
Going to bed early

Building Your Mental Wellness Routine: Practical Tips

Start small:

Choose one or two healthy habits to slowly work into your routine. Once you feel like you’ve successfully implemented them, you can add more!

Be consistent:

Being consistent is more important than completing each habit perfectly. So, don’t worry if you had an unhealthy snack one afternoon—nobody’s perfect! Just because you strayed from a “perfect” healthy diet doesn’t mean you failed. The important thing is that you consistently strive to maintain your routines, even when there are minor slip-ups.

Be patient:

It takes time to see changes in your mental health. Don’t expect drastic improvements to occur as soon as you complete a healthy activity. Monitor your progress, but don’t rush it!

Be flexible:

Life happens, and sometimes you may need to adjust your routines because of it. This is okay. Work with whatever life throws at you, and try to meet yourself with understanding and empathy.

Track your progress:

It can be easy to overlook your progress if you’re not tracking it. Keep a journal or calendar log of all your healthy habits, and make a note of when you see improvements so you can look back on your progress later.

Overcoming Challenges and Maintaining Momentum

Many common obstacles may impact your ability to maintain your routine. Some of these barriers include a lack of time and motivation, fear of failure, or confusion about where to start. Thankfully, there are ways to address these concerns. If you are struggling to find time for new routines, try time-blocking using an agenda or calendar, or waking up a bit earlier so there’s more time to complete other tasks. If you are having trouble motivating yourself to complete healthy habits, loop in an accountability partner who can help keep you in check and even complete the habits with you. If you are afraid of failing, try to implement a mental reset where you reframe your negative thought patterns and get into a more positive headspace. Finally, if you are confused about where to start, reach out to a loved one or professional for guidance.

Embracing the Power of Daily Structure for a Healthier Mind

Changes in routine may feel daunting at first, but in the end, a healthy routine makes a healthier mind. Consistent daily habits, like getting quality sleep, eating a healthy diet, and exercising, can significantly improve your mental well-being. Start small with the habits you incorporate into your routine and see what works well with your lifestyle. Don’t feel afraid to reach out for help or support along the way. By taking these small steps, you are slowly building a life with greater mental stability, resilience, and joy—all through the power of routines.

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