RECOVERY COLLEGE:

SELF-HELP GUIDES
TO RECOVERY

MOVE FORWARD:
OWNING
YOUR DAILY
ROUTINE
WHY IS ROUTINE
IMPORTANT?
Having a routine can be helpful at any time, yourself not wanting to get dressed in the
and in particular when you are trying to morning, ask yourself why that is. If it is
establish healthy habits or when parts of because you have nothing to do, consider
your life feel uncertain. A daily routine can what would really help you at this point in
help you to feel more in control of your life your life and start to build from there.
and teach you how to make room for
Starting a routine can be as simple as
what’s important. It can also increase your
making a call to a friend once a week or
focus and boost your energy levels.
getting some fresh air every day. In this
A lack of routine can have the opposite guide, you’ll learn some tips to help you
effect and make you feel low and devise a daily routine that works for you.
demotivated. If, for example, you find
OWNING YOUR
DAILY ROUTINE:
SOME SIMPLE TIPS
Here are some things to consider when 1.
creating a healthy daily routine. Remember
that small positive changes can make a big
GET UP
difference, so even incorporating two or
Set an alarm and get out of bed at the
three of these suggestions into your day
same time each day. Lying-in too often
will bring benefits.
can have a negative impact on your mood,
feelings of self-worth and energy levels.
Try to limit lie-ins to an occasional treat
to look forward to.
2.
HAVE A MORNING
ROUTINE
Set out a clear and structured morning
routine. Make your bed, have a cup of tea
or coffee, have a shower and get dressed
– keep it simple and enjoyable. Consider
how things like music or fresh air at
the start of your day can put you in
a positive mindset.
3.
GET DRESSED
Staying in your pyjamas all day can make
you feel lethargic and demotivated, which
can lead to negative thought patterns and
a decline in your mental wellbeing. If you
find you are a bit of a procrastinator, set
out your clothes for the next day the night
before, so that deciding what to wear
doesn’t become a barrier to getting
dressed in the morning.
4.
HYDRATE TO MOTIVATE
Use a water bottle to track how much you
are drinking each day and set yourself a
goal to drink the recommended six to eight
glasses, which is approximately 1.2–1.5
litres. A good hydration routine can be a
game changer, helping you to feel more
energised and productive.
5.
EAT WELL
Try to eat your meals at regular times each
day and always eat breakfast, lunch and
dinner. Planning your meals each day is
also a great way to ensure you make, and
stick to, healthy meal choices, and it
needn’t be difficult to do. Keep healthy
snacks on hand too, so that if you feel
hungry between meals you have good
choices available and aren’t tempted
to raid the biscuit tin!
Our Self-Help Guide to Eating Well has lots
of great advice to help you keep your
healthy eating on track.
6.
MOVE MORE
Planning even a little exercise into your day
can really boost your mood, as well as help
you to stay fit and active. Set aside at least
20 minutes each day to go for a walk, do a
home workout or even just some vigorous
housework or gardening.
There are lots of free online resources that
can help you plan a workout that works for
you. Why not get started by trying out
one of our online yoga sessions?
7.
STAY SOCIAL
If your current day to day routine includes
little in the way of social contact, make this
an area of priority. Checking in regularly
with friends and family, even on the phone,
can really lift morale and give you the
opportunity to talk anything through that
might be on your mind.

8.
TAKE TIME TO FOCUS
It can feel tempting when you have lots
of time on your hands to keep putting off
daily tasks. By setting aside time for them,
not only will you get them done, you’ll feel
a sense of achievement when you do so.
Hold yourself accountable by using a diary
or creating a ‘to do’ list and ticking things
off as you go.
9.
MAKE TIME TO SLEEP
At the end of each day, set aside some
time to wind down before you go to sleep.
During this time, avoid activities that might
keep you awake like intensive exercise,
drinking caffeinated drinks or looking at
your phone or TV screen. Try instead to get
into a routine of doing something relaxing
and enjoyable, such as reading a book or
practicing some mindfulness techniques.
Try to go to bed at the same time each
night, to get your body used to a regular
sleeping pattern.
Our Self-Help Guide to Sleeping Well
has lots of great advice if you have
trouble sleeping.
10.
DON’T BE AFRAID TO
CHANGE THINGS UP
A change of routine can have an impact on
so many things such as your sleep pattern,
anxiety levels and productivity. If your
routine isn’t working for you, tweak it until
you start to feel more settled. The smallest
of changes can have a massive impact and
it’s your routine, so own it!
TIP:
Are you struggling to imagine a positive and
pro-active daily routine? Here is just one example:
0700–0800: Get up, get showered and get dressed
0800–0900: Morning exercise/yoga/walk
0900–1000: Prepare and eat breakfast
1000–1100: Work on some of your self-help guides
1100–1200: Take a break, go for a walk in the fresh air
1200–1300: Prepare and eat lunch
1300–1500: Work on some of your self-help guides
1500–1600: Call a friend for a catch up
1600–1700: Do a bit of housework or gardening
1700–1830: Prepare and eat dinner
1830–2030: Watch something you enjoy on TV
2030–2200: Read a book or practice some
mindfulness exercises
2230–2330: Bedtime.
AND FINALLY…
Remember that a routine is individual to If you have any questions at all,
each person and even the smallest of take positive action by contacting
adjustments to yours can make a big a member of our Recovery team:
difference to the way you feel. Your daily [email protected]
routine belongs to you. If it is not working
for you, you have the power to change it.