Mundane everyday tasks, such as brushing your teeth or going for a walk, may seem boring, but together they create a routine – a sequence of actions and a daily schedule that can support mental health and a sense of meaning. Learn about research-backed recommendations for maintaining daily routines.
Here are three studies that examined different aspects of routines and mental well-being.
Study 1: Meaning in Life
Mohideen & Heintzelman, 2022, Personality and Social Psychology Bulletin
The researchers found that people experienced a greater sense of meaning while doing activities that were part of their usual routines. This was true even when the activities themselves were ordinary and not directly connected with relationships, goals, religion, or helping others.
The results suggest that routines may support well-being by giving daily life more structure, predictability, and coherence, especially during stressful or uncertain periods.
Study 2: Mental Health
Liu et al., 2024, BMC Medicine
This review combined findings from 53 studies involving more than 910,000 people across 32 countries. Researchers have found that disrupted daily routines during the COVID-19 pandemic were linked to slightly higher levels of depression, anxiety, and general psychological distress. Changes involving sleep, physical activity, eating habits, and the overall regularity of daily life showed the clearest associations.
Study 3: Mood
Murray et al., 2020, The Canadian Journal of Psychiatry
Study participants with less regular daily schedules reported more severe symptoms of depression. The authors explain that regular daily activities help keep the body clock stable. Exposure to light, sleep, meals, exercise, work, and social contact all give the brain signals about the time of day. When these signals become irregular, sleep and mood may also become less stable.
Start with your body. Support your mind. Build your routine one small step at a time!
Author
Science Writer Vlada Sukhanovskaya
Read Next:
Scientific and Other Sources:
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Daily routine disruptions and psychiatric symptoms amid COVID-19: a systematic review and meta-analysis of data from 0.9 million individuals in 32 countries, Liu et al., 2024, BMC Medicine
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Routines and Meaning in Life: Does Activity Content or Context Matter? Mohideen & Heintzelman, 2022, Personality and Social Psychology Bulletin
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Maintaining Daily Routines to Stabilize Mood: Theory, Data, and Potential Intervention for Circadian Consequences of COVID-19, Murray et al., 2020, The Canadian Journal of Psychiatry
FAQs
1. Why are daily routines important for mental health?
Daily routines provide structure, predictability, and a sense of coherence. These qualities may help people feel more stable, especially during stressful or uncertain periods.
2. Can ordinary activities make life feel more meaningful?
Yes. Research suggests that familiar activities can increase a sense of meaning, even when they are simple tasks such as brushing your teeth, preparing a meal, or taking a walk.
3. What happens when daily routines are disrupted?
Disrupted routines have been associated with slightly higher levels of depression, anxiety, and general psychological distress. Changes in sleep, eating, exercise, and overall daily regularity appear to be particularly important.
4. How do routines affect sleep and mood?
Regular activities give the brain signals about the time of day and help stabilize the body clock. Irregular light exposure, sleep, meals, exercise, work, or social contact may make sleep and mood less stable.
5. How can I start building a healthier routine?
Begin with one small action that you can repeat at approximately the same time each day. A regular wake-up time, morning light exposure, a daily walk, or consistent meal times can be a practical starting point.
Summary
Daily routines may seem ordinary, but research suggests they can support mental health, mood, and a sense of meaning. Familiar activities can make life feel more structured and predictable, while regular sleep, meals, exercise, light exposure, work, and social contact help stabilize the body clock. Studies also indicate that disrupted or irregular routines are associated with higher levels of depression, anxiety, psychological distress, and mood instability. Building a healthier routine can begin with one small, consistent action.