Routine as a Superpower: How Simple Habits Transform Our Lives

I was struggling a little to find what to write about today. Wellbeing, personal wellness, and even motivation crossed my mind, but none of these seemed quite right. Then, it clicked: Consistency and routine. This foundational idea—establishing healthy routines that keep us going even when motivation feels absent—struck me as essential. Research shows that our brains are wired to rely on habits, often more than on motivation, as a way of conserving energy and ensuring survival (Duhigg, 2012). When we repeatedly engage in a routine, our brain learns to follow this pattern, keeping us in motion, even when our "why" might not feel so clear.

The power of routine lies largely in how our brain structures itself to support consistent behaviours. Neuroplasticity—the brain’s ability to reorganise itself by forming new neural connections—plays a key role in habit formation. According to a 2018 study in the Journal of Behavioural Neuroscience, the more we engage in a particular action, the stronger and more accessible the neural pathway associated with that action becomes, allowing us to act almost automatically (Smith et al., 2018). By establishing habits, we reduce the need for constant decision-making, which not only preserves mental energy but also enhances productivity and focus (Baumeister & Tierney, 2011).

Charles Duhigg, in his book The Power of Habit, breaks down habits into a three-step loop: cue, routine, and reward. The cue triggers the habit (the routine), the routine is the behaviour itself, and the reward is the benefit you receive from that behaviour, which reinforces the loop (Duhigg, 2012). For example, if you start your day with exercise, the cue could be waking up, the routine could be the workout itself, and the reward might be the endorphins and energy boost you feel afterward. Over time, this loop becomes ingrained, requiring less conscious effort to initiate and complete the task.

Routine has also shown to be crucial for mental health. A study published in BMC Psychiatry found that individuals who engage in regular routines are less likely to experience anxiety and depressive symptoms (Flett et al., 2019). Structured routines offer a sense of control, stability, and predictability, which are key factors in managing mental health. Dr. Ian Robertson, a neuroscientist, explains that routine helps regulate the body's stress response by minimising uncertainty, thus reducing the impact of stressors (Robertson, 2017). For those dealing with anxiety, routines provide an anchor in what can often feel like a turbulent and unpredictable world.

Motivation, while powerful, is also fleeting and sometimes might seems like it fluctuates. Research shows that motivation is often situational, triggered by positive feedback, external events, or intrinsic excitement (Ryan & Deci, 2000). However, when we rely solely on motivation, progress may stall during times when enthusiasm wanes. The renowned psychologist and researcher Angela Duckworth explains in her studies on grit that it’s often the disciplined, routine-based approach to goals that enables long-term success rather than bursts of motivation (Duckworth, 2016). Consistency allows us to take small, manageable steps towards a goal, reinforcing a sense of achievement and boosting self-efficacy over time.

Routine also has significant effects on physical health. A consistent sleep schedule, for example, has been linked to improved mood, cognitive function, and overall health. The Journal of Sleep Research published a study highlighting that individuals with irregular sleep patterns are more likely to experience cardiovascular issues and metabolic disorders compared to those with consistent sleep schedules (Watson et al., 2017). Similarly, regular physical exercise as part of a routine can enhance immunity, increase energy levels, and reduce the risk of chronic illnesses (Warburton et al., 2006).

The key to establishing and maintaining routines lies in simplicity and repetition. Starting with small, achievable habits can create a ripple effect, gradually transforming other areas of life. For instance, James Clear, author of Atomic Habits, emphasises that the goal is not to be perfect every day but to get “1% better” over time. Small, consistent actions lead to compounding results, making the habit stronger and more resistant to lapses (Clear, 2018). In practice, this could mean starting with a five-minute daily meditation or a short morning walk, reinforcing the routine without feeling overwhelmed.

Creating routines doesn’t have to be overwhelming. Here are a few simple steps to start building consistency in your day-to-day life:

1. Start Small | Begin with one or two manageable habits. For example, instead of aiming to meditate for 20 minutes right away, start with just five minutes each morning. Incremental changes are easier to maintain and build momentum over time. Also, do not aim to start 6-7 new habits simultaneously, because once you will not be able to follow even 1 of them for the day, you will start feeling discouraged and be tempted to interrupt all of the new habits you are trying to establish.

   
   

2. Set Clear Cues | To make a habit stick, link it to a specific cue. For example, if you want to start reading daily, place a book by your bed and read a few pages every night before sleeping. The cue of seeing the book, will help remind you to engage in the habit.

   
   

3. Use “Stacking” Techniques | Habit stacking is a technique popularised by James Clear. It involves adding a new habit to an established one. For example, if you’re already in the habit of brewing coffee each morning, you might pair it with a brief 5-minute journal session. This makes it easier to remember and establish the new routine.

   
   

4. Reward Yourself | Reinforce new habits with small rewards. The reward can be as simple as enjoying a few minutes of your favourite music after completing a task or using a tracking app to watch your progress. Rewards help solidify routines by making them feel enjoyable and fulfilling.

   
   

5. Plan for Obstacles | Life can interrupt routines, so plan ahead for potential challenges. If you know you’ll be busy in the evenings, consider adjusting your routine to fit in the morning. Anticipating hurdles and having a backup plan helps maintain consistency.

Routines empower us to create structures that support our goals, mental health, and overall wellness. While motivation can be inconsistent, routines, once established, serve as a stable foundation to carry us through even the toughest days. Consistency helps us bridge the gap between where we are and where we want to be, not through grand gestures but through simple, daily actions that move us closer to our aspirations.

’Till next time…

_._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._._.

If you would like to go further into some of the readings, links are below:

Ryan, R.M., & Deci, E.L. (2000). Intrinsic and Extrinsic Motivations: Classic Definitions and New Directions. Contemporary Educational Psychology, 25(1), 54-67. Full Text PDF

Smith, A.M., Graybiel, A.M., & Aldridge, J.W. (2018). Behavioral Neuroscience Journal.This article requires access, but a summary can be viewed on APA PsycNet.

Watson, N.F., Badr, M.S., Belenky, G., et al. (2017). Sleep Duration Recommendations. Journal of Sleep Research, 26(5), 519-522.Journal of Sleep Research Abstract