How to get back into a routine when you’ve fallen out of one

If your daily routine has slipped and you're not sure where to start, the key to getting back on track is to make it feel manageable.

Sometimes routines disappear. Holidays, school breaks, changes at work or just life getting in the way can disrupt your usual routine.

When you decide to get back into a routine, it’s tempting to fix everything at once - new morning routine, new sleep routine, meal planning, exercise... even the thought of it is exhausting!

Getting back on track doesn’t need to be a complete overhaul, a few small changes can be enough to start creating some structure again.

Don’t try to restart everything at once

Creating too many changes at once can make a new routine difficult to maintain.  Start by asking yourself ‘what would make the biggest difference right now?’

Maybe it’s getting to bed earlier, getting outside every day, doing some meal preparation or organising areas of the house.  Choose one or two things to begin with, you can always add more once those begin to feel normal again.

Create anchor points

Not everything needs planning at an exact time.  Instead, create anchor points for small things that happen at roughly the same point each day.  This will still give your day structure without being too rigid.  For example, you might take a short walk after lunch each day or have a glass of water as soon as you wake.

Reset gradually

If your routines have shifted a lot, start the shift back gradually.  For example, if your sleeping pattern has drifted a lot, trying to go to sleep 2 hours earlier probably isn’t going to work.  Move your bedtime and wake time gradually instead.

Shifting things by 15 – 30 minutes every few days can help you adjust without making the change feel too drastic.

Bring back a habit that makes you feel good.

Think about routines and habits you’ve had in the past that made you feel good… a morning walk, taking vitamins, reading before bed - bringing back something that makes you feel good can help give you the motivation to get back into a routine.

If you’re struggling to think of some healthy habits, you might also like 9 tiny daily habits to improve your wellbeing.

Reset your surroundings

Getting back into a routine is easier when your surroundings are a little less chaotic.  This doesn’t mean deep cleaning your entire house.  Just pick one small area that regularly affects your day. 

Reset your desk, clear the kitchen counter, put away those clothes… choose something that you can fix fairly quickly.

Make tomorrow easier

The best way to create a calmer morning is to make a few decisions and preparations the night before… choose what you’re wearing, prepare your breakfast or lunch, check your calendar.   Spending just five or ten minutes the night before can save time and stress the following morning.

Allow for breathing room and off days

A good routine doesn’t mean your life has to look perfect, it should be supporting your life, not feeling like another chore to keep up with.  Don’t be tempted to fill your day with every minute accounted for, you need to allow for breathing room for when things go wrong.  And if things go wrong, then the important thing is not to give up.  A bad day doesn’t need to become a bad week.  Don’t wait for the perfect time to start again, return to one of your anchor habits at the next opportunity.

Looking for a little more structure?

The Sanuva 90 Day Wellness Reset Planner was created to help you take small, realistic steps towards feeling more organised and supporting your wellbeing without changing everything at once.

Your gentle step today

Choose one thing you’d like to bring back into your routine this week.  Just one.  Write it down somewhere you’ll see it.

Remember, small steps matter.