Routines represent more than just a series of repetitive actions in which we engage on a daily basis. They form the backbone of a balanced and productive existence. By incorporating routines into our lives, we can foster a sense of stability and familiarity, even when life throws us the occasional curveball. Routines serve a vital function for our clients, helping them move smoothly towards their fitness goals. Read on to learn the many benefits of establishing routines in all areas of our lives, as well as how to re-establish one’s routine following a setback or significant time off.
The Essence of Routines
Each of us engages in routines throughout our lives, sometimes without even realizing it. These patterns allow us to navigate through our days with a clear plan, thereby minimizing feelings of stress/negativity and providing a solid foundation for success.
Routines help us in the following ways ~
- Create Stability and Provide a Sense of Control
- Reduce Stress/ Decision Fatigue
- Enhance Productivity
- Promote Self-Care
- Fosters Healthy Habits
- Strengthens Relationships
- Promotes Discipline and Consistency
Productivity and Mental Energy
One of the fundamental aspects of mental health involves perceiving /maintaining a sense of control over our lives. Routines offer a degree of predictability, allowing us to set the pace and structure of our days. When we have a routine in place, we offer ourselves a better sense of what to expect, reducing the emotions associated with feelings of uncertainty and anxiety.
Constant decision-making often depletes mental energy and contributes to what we might call “decision fatigue”. By establishing routines, we eliminate the need to repeatedly make certain choices; this in turn frees up valuable cognitive resources for more significant matters. This simple act can enhance our ability to focus, make rational decisions, and promote healthier mental well-being. Over time, these habits become ingrained and less of a conscious effort.
Routines can significantly improve our productivity and time management skills. When we have a set schedule or routine, we often find it easier to prioritize tasks effectively, avoid slacking off or procrastination, and maintain a consistent level of productivity. By carving out time slots/establishing routines for work, leisure, self-care, and other activities, we end up creating a sense of balance in our lives, allowing us to meet our goals while also giving credence to the importance of self-care.
Self-Care: Not Selfish but Necessary
Incorporating self-care activities into our routines remains a top priority when striving to achieve optimal mental health. By intentionally scheduling time for activities such as exercise, relaxation, hobbies, and social connections, we prioritize our well-being and ensure that self-care becomes an integral part of our daily lives. Too often in our busy lives, we neglect self-care, relegating it to the back burner of daily living. Self-care requires a routine every bit as much as making school lunches for the kids or driving them to soccer practice after school.
While acknowledging the value of establishing routines, we must remember that it still remains essential to balance structure and flexibility. The unpredictable nature of daily life may require us to make an occasional adjustment to set routines. A mindset of adaptability certainly helps here, as we recognize that some days may simply require modifications. Embracing/building in flexibility within our routines allows us to navigate unexpected events while still maintaining a sense of balance.
The Importance of Routine As we Age
Research on the concept of “flow theory”, described as a state of full absorption in the present moment, indicates that activities such sports, board games, fine arts and music can provide a fulfilling sense of meaning to one’s life. Regular participation in engaging activities can translate directly to a positive mental outlook.
Experts have long considered engagement in meaningful activity as a key player of successful aging; evidence-based benefits include maintenance/ improvement of cognitive, physical, social, and psychological function of older adults. In cognitively healthy older adults, regular participation in an engaging activity of one’s choice can serve as a protective buffer from age-related physical/cognitive decline.
Two theoretical models of adult development suggest that the value one attributes to an activity may have significant implications for successful aging, including better health as well as a positive sense of purpose and fulfillment in life. As our bodies and minds age, we tend to prioritize goals and routines. In this manner, many seniors find themselves able to take full advantage of their preserved capabilities while also finding ways to compensate for any limitations. Such routine serves as a means for continued participation in activities that each individual deems most personally relevant.
How to Create a Routine
We have stated the importance of routines in daily life; yet up until this point, we have not outlined the best ways in which to begin establishing a routine and implementing it in one’s busy day. After making lists and considering possibilities, one may wish to consider the following ~
- Identify Priorities: Start by recognizing what aspects in your life require structure. This includes work, exercise, meals, or leisure time.
- Set Realistic Goals: Design a manageable routine that will fit into your current lifestyle. Overly ambitious routines only cause you frustration and lead to avoidance.
- Be Flexible: Flexibility should rank as highly as consistency, which many high-achievers find difficult to comprehend. Given the unpredictable nature of life, allow room for adjustments without feeling guilty.
- Start Small: Begin by making small alterations, proceeding gradually to avoid getting overwhelmed. Introducing one or two new habits at a time works best.
- Reflect and Adjust: Regularly review your routine, and make adjustments as needed.
The Stress of Uncertainty
In recent years, we have observed a rising interest in what renowned author Sir Arthur Conan Doyle referred to as “the dull routine of existence.” Clinical psychologist Dr. Steve Orma says, “Routine also helps with stress … Create a set schedule for doing chores, work tasks, meetings, exercise, paying bills, and all the usual things you need to do. Put these into your schedule. Once this becomes your normal routine, it’s easier to accomplish everything, because it becomes habit.”
Uncertainty and unpredictability inextricably lead to stress. A routine helps confer a sense of order and control, thereby mitigating anxiety. A lack of structure/routine can often exacerbate feelings of distress, making a simple problem seem insurmountable. According to Rachel Goldman, PhD, a psychologist and clinical assistant professor at the NYU School of Medicine, “If people don’t have structure and are sitting around with less to focus on, then they also probably will find themselves thinking about the stressful situation more, which can also lead to additional stress and anxiety.” Rather than ruminating over the source of the stress, aim to establish and then maintain some structure throughout the day.
Setbacks and Resilience
As we hope most of our clients have learned along their fitness journey, if they make their commitment to fitness a daily habit, after a while it gets ingrained, predictable and comfortable. But when life causes routine to take a detour, returning can sometimes seem almost too much to ponder. Suddenly, any progress already made starts ebbing away, and it gets easier to make excuses than to return to the routine.
Resilience involves more than the simple act of “bouncing back”; resilience can include growing through a challenge and transforming it into a chance for personal development in a new positive direction. The road back to a routine can pave the way for rediscovering resilience within oneself right along with time/task management.
Some individuals do not handle setbacks well; they may feel burdened, or turn to coping mechanisms that do not serve them well, such as drug/ alcohol use, eating disorders, or risky behaviors.
Resilience cannot make a problematic situation disappear; but it can help you see past it, focus on the future, and find healthier ways in which to handle stress. The aforementioned skills involved in setting up a routine can also help in cultivating more resilience.
Routine, Neurodiversity and Flexibility
“Neurodivergent” brains function a bit differently than a typical brain. Routines prove essential for neurodiverse individuals, providing them with predictability, stability, a sense of control and comfort. Routines help to smooth any transitions and help avoid triggers that can lead to anxiety. Such individuals tend to follow their routines with a more specific, perfection-driven outlook than a neurotypical person; hence, anything that stands in the way of their routine can render them very uncomfortable.
According to neuropsychologist Mrinalinee Rana, “Humans generally follow a daily routine in their lives. This could be getting up at a certain time, eating breakfast, going to work and so on. There’s a set pattern that our subconscious mind gets used to. It gives us a sense of control and comfort. Any break in it or a change is not always easy and our brain has to make an effort to adapt to those changes. We make excuses for others and ourselves by rationalizing our behavior. We say, “I’ll start tomorrow or am feeling fine and I don’t need to exercise.”
Although very challenging, occasionally breaking with one’s routine and choosing to do something else can serve our cognitive functions/mood in a positive way. Flexibility helps us to push through these barriers and embrace change in order to facilitate the formation of new neuronal connections.
When Fitness Goals Get Interrupted
While fitness clients move through life striving towards their goals, setbacks inevitably will occur. When something untoward happens in a client’s life that necessitates a break in his fitness routine, his frustration and/or anger may manifest itself by him lashing out at his personal trainer. By encouraging clients to expect success yet, at the same time, preparing them in advance for how to deal with setbacks, fitness trainers can help their clients reduce the frequency and severity of setbacks. One research study found that smokers who suffered setbacks but eventually stopped smoking had been prepared in advance with skills for dealing with slip-ups. Therefore, as trainers we might choose to prepare clients for setbacks by developing strategies ahead of time.
Possessing the willingness to change plays a crucial role. Psychological models used to describe the process of how people change actually follow a typically circular process. The process moves through cycles of deciding change, progress being made, setbacks, and returning to reevaluate goals.
Helping Clients Prevent Setbacks
Now that clients have established routines in their lives, our final step as fitness professionals involves guiding them safely through those infrequent yet inevitable setbacks.
Recognize the True Cause
Trainers can address potential setbacks ahead of time and plan for them. Sometimes, for example, trainers can address the lack of time to exercise or eat healthy by suggesting better scheduling or an increase in their commitment. Another potential trigger for a setback lies in one’s social or physical environment. Research shows that the primary triggers for major setbacks — stress and negative emotions –focus attention on the immediate environment rather than on longer-term goals and can ultimately diminish/undo motivation.
Make a Plan
Trainers can encourage clients to create a “stress response plan” to help prepare them for any major setbacks. Ask clients to fill in the blank in this sentence: “When I feel stressed or upset, I will deal with it productively by _____. ” In this manner, clients can think about/choose options that will work for them.
Take a moment
Allow clients to pause between the urge to quit/slack/give up and actually acting on the impulse. Over time, these pauses can gradually lengthen. This process provides clients with time and space during which to refocus their goals. The overall key to success in dealing with setbacks lies in advance preparation. We can think of this as packing a first-aid kit in the car. We never anticipate a roadside accident, but nevertheless, when the unexpected occurs we can address it immediately because of advance “just in case this happens” actions.
Face the Cause of the Setback
When clients view setbacks as merely temporary hurdles, they tend to have an easier time bouncing back. Attributing setbacks to external, easily changed causes can help keep one’s emotions positive (or at the very least, neutral) and ward off depression. However, in contrast, when the client observes setbacks as personal in nature, or due to a permanent shift in his life situation, the greater the risk of completely abandoning his fitness goals after a single lapse. Helping clients focus on what they can change, rather than beating themselves up over setbacks, will help them achieve long -term success.
Seeing the Benefits of Setbacks
Setbacks can provide a strengthening effect by preventing over-confidence and/or forcing clients to refocus on their goals. Trainers can turn a minor derailment into a powerful learning opportunity. A minor setback can demonstrate to clients what tempts them to go astray and what situations trigger their cycle of negativity.
Learning, Not Failure
After a minor setback occurs, a client may lose focus on the planned setback management principle and instead choose to focus on his disappointment. Facing a setback when making life changes does not indicate failure or loss of control. While trainers may expect a client to experience feelings of guilt and blame, encouraging him to view the slip as a learning experience will help him. Clients can prepare themselves to ask questions about what might have led to the setback; trainers can listen well and encourage the client to explore his coping mechanisms in order to continue moving forward.
References:
https://www.headspace.com/articles/the-secret-benefit-of-routines-it-wont-surprise-you
https://www.verywellmind.com/the-importance-of-keeping-a-routine-during-stressful-times-4802638
https://www.linkedin.com/pulse/back-track-rediscovering-routine-after-curveball-jeanna-fox-aroje
https://journals.sagepub.com/doi/10.1177/0018726718765630
https://academic.oup.com/edited-volume/28153/chapter-abstract/212941827?redirectedFrom=fulltext
https://www.mayoclinic.org/tests-procedures/resilience-training/in-depth/resilience/art-20046311
https://pmc.ncbi.nlm.nih.gov/articles/PMC6378489/
https://www.proactivepsychology.com.au/daily-routines-part-1/
https://www.thinkadvisor.com/2016/07/26/how-to-handle-client-setbacks-advice-from-6-industry-gurus/
https://nationalpti.org/dealing-with-setbacks/
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
