5 Reasons routines fizzle + what to do about them!
The holidays have arrived, which typically means routines are out the window! Daily routines can be difficult for anyone, but especially those with with executive function challenges.
Routines are meant to make life easier, but many of us have trouble establishing and sticking to them. Struggles with perfectionism and all-or-nothing thinking can often sabotage good intentions, and when the holidays come around it’s easy to make excuses.
Here's why routines fizzle and some ways to maintain them throughout the year:
1. The routine bores you: Our brains need novelty, so routines can sometimes feel monotonous. Here are some ways to make routines more interesting:
Add fun: Incorporate activities that are interesting you, like playing music or listening to a podcast!
Positive feedback: Reward yourself for sticking to it - i.e. after you exercise, make yourself a big delicious breakfast.
Embrace change: Allow yourself to update routines regularly - for instance, do your morning walk in a different neighborhood!
2. It is too rigid: Routines shouldn’t feel limiting! Try some of these ideas to make them work for YOUR brain:
Shift your mindset: Remind yourself that the routine will make things easier and reduce decision fatigue.
Simplify: Focus on just ONE part of your day to improve or maintain.
Stick with it: Positive results come with persistence! Commit to a certain length of time ot try it out - view it as an experiment.
3. It feels too overwhelming: Perfectionism can make routines feel like a burden. Here are some reminders to avoid that all-or-nothing thinking:
Think small: Focus on tiny, realistic goals.
Progress doesn’t have to be daily: A few days a week is enough!
Do what works for you: Customize routines to suit your needs - what feels most approachable for you?
4. Something always gets in the way: Unexpected events, distractions, or “more important things” come up. Here’s some ways to plan for those unexpected things:
Cushion time: Build in extra time for flexibility.
Use tools: Alarms, reminders, and apps can help!
Limit distractions: Remove your phone or anything else that might distract you from your environment when possible.
5. You don’t feel motivated to do the routine: Many of us focus on the here and now, and sometimes routines don’t feel good until they are done. Here are some ways to motivate yourself:
Connect with your future self: Visualize the benefits of sticking to your routine!
Accountability: Share your goals with supportive people or ask someone to join you.
Reward yourself: What motivates you? Incorporate rewards that are meaningful.
By understanding these common challenges and following these tips, you can create routines that are easier to stick to.
