The Importance of Routine for Mental Health

When it comes to mental health, routines play a vital role in helping us stay grounded and well. Simple daily practices—like getting enough sleep, eating regular meals, showering, and engaging in some form of movement or exercise—are often the first things to slip when someone is struggling emotionally. I see this often in my clients, especially teens and young adults, who can unintentionally neglect these basic needs.

Mental health challenges don’t just affect our thoughts—they begin to shape our habits, behaviors, and the choices we make every day. For example, someone living with anxiety may throw themselves into work or school to avoid difficult emotions. In doing so, they might skip meals, stop moving their body, sleep less, and disconnect from self-care. As their physical health declines, they don’t just feel more anxious—they may also feel physically exhausted, foggy, or achy, creating a cycle that worsens both mental and physical symptoms.

If you're navigating any form of mental health issue, one of the best places to begin healing is by re-establishing routine. A few key areas to focus on: regular meals, consistent sleep, personal hygiene, and making even small amounts of time for yourself. These may seem simple, but they’re powerful—and often foundational—steps toward feeling more stable and in control.

When you’re struggling with your mental health, even small habits can feel overwhelming—but they can also be the most powerful tools in helping you feel more stable and grounded. These seven habits are foundational to improving emotional well-being. I often walk through these with my clients to help them create structure and take small steps toward healing.

1. Go to bed at a good hour and aim for 6–8 hours of sleep

Sleep is one of the most important aspects of mental health. Try to keep a consistent bedtime and create a nighttime routine that helps your body unwind, so you can get the rest your mind needs.

2. Eat healthy meals that make you feel good

Your brain and body need fuel to function well. Choose foods that are nourishing and balanced—not just what’s convenient—so you can feel more energized and emotionally steady.

3. Shower daily

Daily hygiene can boost your mood and sense of control. Even on hard days, a shower can act as a reset button for both your body and mind.

4. Exercise at least three times a week

Physical movement helps relieve tension, improve sleep, and regulate mood. This doesn’t have to mean going to the gym—walking, stretching, or dancing in your room all count.

5. Monitor your use of substances like alcohol, tobacco, drugs—and caffeine

Substance use can often worsen mental health symptoms over time, even if it seems like a short-term relief. This includes not just alcohol or drugs, but also caffeine. While caffeine is widely used, too much of it can increase anxiety, interfere with sleep, and affect your overall mood. Pay attention to how all substances impact your body and mind.

6. Set boundaries with screen time and spend time outdoors

Too much screen time, especially on social media, can fuel anxiety, comparison, and depression. Give your mind a break by setting limits and making time for sunlight, nature, or just being off your phone.

7. Do something small for yourself to feel physically good

This could be getting a haircut, painting your nails, putting on clothes that make you feel confident, or anything else that helps you feel more like yourself. These acts of physical self-care are reminders that you’re worth showing up for—even on the hard days.

Final Thoughts

When we don’t take care of ourselves physically, it often becomes harder to care for ourselves emotionally. For example, think about a time when you were running on very little sleep, skipping meals, and glued to your phone for hours. Maybe you felt more irritable, anxious, or overwhelmed—but couldn’t quite figure out why. That’s because our mind and body are deeply connected.

Neglecting basic needs like rest, nutrition, movement, and personal care doesn't just affect our physical health—it can drain our emotional resilience, cloud our thinking, and deepen feelings of sadness or anxiety. The good news is that small changes really do make a difference. You don’t have to do everything perfectly. Even just choosing one or two of these habits to work on can begin to lift the fog and create space for healing.

Taking care of your body is not selfish—it’s essential. You deserve to feel well, inside and out.