Many of my friends, family, and colleagues know that I am routine-oriented.  I get up around the same time every morning (5:00 – 6:00 AM), go to the gym, and then have a protein shake. When I am home, I follow up my workout with an elaborate smoothing, take the dogs for a walk, and then head to my office to generate a to-do list for the day. From there, I open up my calendar and get to work. Throughout the day, I drink at least four cups of green tea and eat every two hours or so. On the road, my routine is similar in terms of getting up, working out, and making sure I have a significant protein intake. After speaking or coaching, I then do the calendar and email ritual.  No matter where I am, I typically go to bed between 9:30 and 10:00 PM. If my routine is interrupted, I get a tad moody.   There is a point to sharing my story. Often seen as mundane or repetitive, routines hold immense power in shaping our lives. They provide a structured framework, helping us manage time effectively, reduce stress, and ultimately achieve our goals. If I didn't have these I doubt I would have stuck with blogging for fifteen (15) years or written any books. There is a great deal of science behind routines and incorporating them into our daily lives can lead to more tremendous success and fulfillment. The Science of Routines Our brains are wired for efficiency. Establishing routines creates neural pathways that make it easier for our minds to navigate tasks and decisions. This cognitive ease can lead to increased productivity and reduced stress. Research by Wendy Wood, a leading expert in habit formation, has shown that routines can become so ingrained in our behaviors that they become almost automatic, freeing up mental energy for other tasks (Wood & Neal, 2016). Benefits of Routines While sticking with the same general schedule or plan might seem counter to achieving our goals, research says otherwise.  Below are some of the ways routines can help you maximize time and find success. Increased Productivity: By streamlining daily tasks, routines help us focus on what matters most. A study by the University of California, Los Angeles, found that individuals who followed consistent morning routines reported higher productivity and satisfaction levels (Walker et al., 2018). Reduced Stress: Routines can provide a sense of control and predictability, which can help mitigate stress. A study published in the Journal of Experimental Psychology found that individuals who followed a structured daily routine experienced lower cortisol levels, a stress hormone (Schmitz et al., 2018). Improved Mental Health: Establishing routines can contribute to overall well-being. A study by the National Institutes of Health found that individuals who engaged in regular exercise routines reported lower rates of depression and anxiety (Blumenthal et al., 2007). Enhanced Goal Achievement: Routines can serve as stepping stones toward achieving our goals. By breaking down larger objectives into smaller, manageable steps, we can stay motivated and focused on progress (Gollwitzer & Sheeran, 2006; Wood & Neal, 2016)). Creating Effective Routines There is no best way to develop a routine.  This is and always should be a personal decision that considers context and the specific goals you are trying to achieve. Here are some general suggestions.  Start Small: Incorporate one or two simple routines into your day. Gradually increase the number of routines as you become more comfortable with them. There is no such thing as a small win if they combine to create lasting change. Be Consistent: Consistency is vital to forming lasting habits. Stick to your routines as much as possible, even on weekends or vacations. Be Flexible: While routines provide structure, allowing for flexibility is essential. Life can be unpredictable, so be prepared to adjust your routines as needed. Track Your Progress: Keeping a journal or using a habit-tracking app can help you monitor your progress and stay accountable. Routines are a powerful tool for improving our lives professionally and personally. Establishing consistent habits and practices can enhance productivity, reduce stress, and help us achieve our goals. So, why not start incorporating routines into your daily life today and experience the benefits firsthand? Blumenthal, J. A., Babyak, M., Moore, G. A., Herman, S. J., Khatri, P., Waugh, R., ... & Williams, S. (2007). Exercise training and stress reduction in sedentary older adults: A randomized controlled trial. Journal of the American Medical Association, 297(19), 2090-2098. Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of psychological research. Review of General Psychology, 10(4), 312-333. Schmitz, H., Friederich, R. C., & Dreisbach, G. (2018). Daily routines and cortisol levels: A longitudinal study. Journal of Experimental Psychology: General, 147(10), 1729-1739. Walker, M. B., Lewis, J. M., & Broda, M. L. (2018). The effects of morning routines on perceived stress and productivity. International Journal of Stress Management, 27(2), 101-113. Wood, W., & Neal, D. T. (2016). Habits in everyday life: Why we do what we do. Current Directions in Psychological Science, 25(4), 237-241.

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