Why Routine Isn’t Just for “Organised People”

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When your nervous system is fried, your sense of time, motivation, and memory all take a hit.
You forget the basics: eating, sleeping, moving, connecting.

Routine gives your brain small, steady signals that you’re safe and functioning.

It’s like putting scaffolding around a crumbling building — it doesn’t fix everything instantly, but it stops the collapse.

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The Science Behind It

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• Predictability reduces cortisol levels (stress hormone)

• Small wins boost dopamine (motivation chemical)

• Repetition stabilises the nervous system

• Anchors like wake-up times regulate your circadian rhythm, which is critical for mood, energy, and recovery

(Reference: McEwen, 2007 — The Neurobiology of Stress)

Tiny routines rebuild big stability.

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What Happens Without Routine

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• Days blur together

• Sleep patterns collapse

• Nutrition falls apart

• Physical health tanks

• You isolate and withdraw

• Decision-making becomes reactive and emotional

It’s not about willpower.
It’s about not giving your brain any more chaos to deal with than it already has.

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The Five Core Pillars of a Functional Routine

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You don’t need 100 new habits.

You need 5 non-negotiables:

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1. Wake Around the Same Time

Not 5am boot camp style.
Just consistent — even on weekends. It regulates your body clock.

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2. Move Your Body

You don’t have to train like an athlete.
Walk, stretch, lift something heavy. Move blood, move breath, move mood.

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3. Eat Something Real

Get real food into your body.
Skip surviving on caffeine and sugar crashes.

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4. Connect to Someone

You don’t need a deep-and-meaningful every day.
A text, a chat at work, a nod at the gym — stay tethered to humanity.

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5. Anchor Your Evenings

Have a shutdown ritual:
Low lights, no screens in bed, simple wind-down breathwork or reflection.

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Signs You’re Falling Apart (and Need Routine Badly)

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• Sleeping all day or struggling to sleep at all

• Eating junk or forgetting meals altogether

• Isolating and ghosting people

• Losing time in social media or TV

• Feeling increasingly overwhelmed by basic tasks

If this sounds familiar — routine isn’t a luxury, it’s life support.

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The “Minimum Dose” Routine for Hard Days

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When you’re low, aim for the bare essentials:

• Get up and make the bed

• Drink a full glass of water

• Eat a real meal

• Move your body for 10 minutes

• Step outside for sunlight

• Text or call one human being

That’s your line in the sand.
That’s keeping your system from freefall.

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Take It Into Your Life

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Ask Yourself:

• Am I living reactively without structure?

• Is my sleep, food, or movement falling apart?

• Have I lost basic habits that used to help me stay steady?

• Do my days feel overwhelming, chaotic, or pointless?

• Would rebuilding small daily anchors change my momentum?

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Write Shit Down:

What are 3 basic things I can commit to doing every day this week — even if I feel like shit?

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Action Step:

Set a simple morning and evening anchor for the next 7 days:
One thing you’ll do after waking.
One thing you’ll do before bed.

Not perfectly.
Not to impress anyone.
Just to show yourself you’re still in the fight.