ClockFaceSenior Contributor
Routines and Sound
Ok so something a bit different for me this time. Those that have read my previous posts know that I think highly of routines. I am struggling to do mine at the moment due to my sistuation with my sister but I am working towards restarting.
Anyhow I have morning, day and evening routines. I have a series of events that I do at set times, like make my bed, brush my teeth or go for a walk, have lunch or feed dogs, take medication. My morning routine takes around an hour and a half which seems like a long time but I do most of my chores in the morning as I go to bed quite early. Each action is about 5-10 minutes long. There are a couple that are longer but I try to keep the actions as short as possible. This means that if I get into a poor mind set it only lasts a few minutes before my alarm for the next action goes off and I have to change my thinking for it and generally I am focused on the next action and the poor mind set is gone, sometimes to return but again we go through the same process.
A few things I include that I didnt anticipate are;
Making my bed. I never made my bed but there is something about a fresh made bed to get into at night. Having a clean sleep space is also important
Walks. I have short walks schedualed every couple hours. I have major spinal issues which prevent long walks, but I found a short walk, especially a mindfullness walk, breaks up the day and helps reset your brain
Rest time. Simple a time set aside to stop. Its so easy to go go go, but 5 or 10 minutes of nothing or mindfulness helps lower anxiety
I also include time to recharge devices, like my watch. Makes sure the device is charged at all times without interferring in the day. I do it not long before bed, its a period where I dont need the steps count funtion (eating tea etc minimal movement) and doesnt interfer with monitoring sleep.
All meals have a time as do bed and wake times, and time to take medications. These are all events that should be done at the same time each day. Medications should be taken at the same time and it promotes compliance. Waking and going to bed should be done at the same time, this is an established good practice. Meals should also happen at the same time, it indicates to you brain what part of the day your at, it helps prepare you for bed, it helps your body wake from sleep etc.
Not to mention a good routine (or series of routines) ensures that your daily tasks are completed, lessening any anxiety that you did or did not do a particular task.
Setting up a routine will take a little time. Its up to you but I use a digital solution that syncs between my tablet and my phone. You could use a pen and paper option but its much harder to make changes as you develope the routine, especially the flow of actions you want to do.
You will add and potentially detract actions as you are developing the routine. What you want to achive at each routine will alter and grow. Dont be discouraged that you dont get the routine(s) correct first time, it will be a few iterations before you are happy with it.
Sound is an amazing tool, not just music but TV, Streaming services etc.
I have some form of sound on almost continously, well as much as I can as my sister is also impacting this.
As I write this I have a streaming service running. This will run for the most part of the day, about the only time its stopped is to listen to my sister talk (which is a lot). Its a background noise which helps drown out all the noise in my head and allows me to concentrate.
I am fortunate with my employer. If I am working in the office I can have headphones on and work, so long as its not loud enough to distract my fellow workers or prevents me answering the phone. (Minimal phone calls but have to be prepared). I work from home for the most part which means I have a bit more freedom but again, so long as I can answer my phone all good.
When I am driving I tend to have music going, loud, most the time though at the moment my sister is with me talking away so music isnt always possible.
When doing tasks in or around the dining room I often just have streaming services going and thats sufficient but if I am off doing longer taks or a series of tasks away from there, headphones are on full volume.
When I go to bed I have music going with a timer, my music bugs others in the house so I tend not play it when others can here. But when it comes to bed time the comprimise is I get some time until Im asleep to play it at a ok volume. It kinda sucks as I wake up at night often and cant use music to help me go back to sleep. I did have earbuds but the brand I had had lots of issues and I havent been able to afford a better brand, but when I can I assure you I will be changing to them.
