The holidays have arrived, which typically means routines are out the window! Daily routines can be difficult for anyone, but especially those with executive function challenges.
Routines are meant to make life easier, but many of us have trouble establishing and sticking to them. Struggles with perfectionism and all-or-nothing thinking can often sabotage good intentions, and when the holidays come around it’s easy to make excuses.
Here's why routines fizzle and some ways to maintain them throughout the year:
1. Your routine bores you: Our brains need novelty, so routines can sometimes feel monotonous. Here are some ways to make routines more interesting:
Add fun: Incorporate activities that interest you, like playing music or listening to a podcast!
Connect with your future self: Visualize the benefits of sticking to your routine!
Positive feedback: Reward yourself for sticking to it - i.e. after you exercise, make yourself a big delicious breakfast.
2. Your routine is too rigid: Routines shouldn’t feel limiting! Try some of these ideas to make them work for YOUR brain:
Embrace change: Allow yourself to update routines regularly - for instance, do your morning walk in a different neighborhood!
Cushion time: Build in extra time for flexibility.
Match your internal clock: Craft a routine that works with your body’s internal clock. Not everyone has to wake up at 5am to be productive.
Do a trial run: Commit to a certain length of time to try out your simplified routine - view it as an experiment rather than an ultimatum.
3. Your routine feels too overwhelming: Perfectionism can make routines feel like a burden. Here are some reminders to avoid that all-or-nothing thinking:
Think small: Focus on tiny, realistic goals you can actually achieve.
Use tools: Alarms, reminders, and apps can help!
Avoid unrealistic expectations: Progress doesn’t have to be daily. A few days a week is enough!
Do what works for you: You don’t have to follow the newest trend. Customize routines to suit your needs, and focus on what feels most approachable for you.
4. Something always gets in the way of your routine: Unexpected events, distractions, or “more important things” come up. Here’s some ways to plan for those unexpected things:
Limit distractions: When possible, remove your phone or anything else that might distract you from your environment.
Accountability: Share your goals with supportive people or ask someone to join you.
By understanding these common challenges and following these tips, you can prevent your routine from fizzling out this holiday season.
