building a routine:
Setting yourself up for success
Planning our days can give us a sense of purpose and control. Depending on what we put in our day, we can also rediscover meaning in the midst of uncertainty.
But, we need to find balance here. For some, it may be tempting to become super productive in this time: getting ALL the things done. If this is not achievable, and we judge ourselves harshly our scheduling may leave us feeling worse. It is also possible that right now you may feel hopeless and drained of all motivation. The point here is this:
You get to build the routine or schedule that feels right for you.
It is helpful to plan your day around mealtimes and bedtimes. Putting these regular activities in your schedule first will help you stick to your routine, while also making sure that you maintain regular eating and sleeping habits (essential for reducing emotional vulnerability).
Whether you’re working or not, shower and get dressed daily! I know no one’s watching, but starting your day off the way you usually do (although staying in your pyjamas may be tempting) will help get you in the mindset for work (or whatever the day ahead holds).
Things to schedule in:
Cooking and eating meals - it’s easy to let meals slide when we’re at home day in, day out. But a healthy diet is crucial to mental and physical wellbeing. Eating regularly is important for mood, concentration, and maintaining energy levels, as well as minimising feelings of tiredness, and irritability.
Sleep - yes, just like eating, we need to keep our sleep on track. It can be easy to let your sleep routine slip, so making an effort to continue to go to bed on time and get up at the same time every day will help you stay motivated.
Exercise. Whether you usually exercise or not, building some movement into your week can help reduce your stress levels and help you feel a bit better.
Chores - laundry, cleaning, etc.
Work activities (if you’re feeling down because right now you don’t have work, make some time, even if it’s just 15 minutes, to look for a new job. You might have to get creative here - look for jobs that might be a little different to what you’re used to, reach out to companies you’d like to work for and express your interest - even if nothing becomes available right away)
Fun Stuff! (The psychological lingo for this is: pleasant events). Yes, schedule in things to look forward to, if you’re stuck google ‘things to do at home during covid 19’ for ideas. This will help you stick to your new routine. Some suggestions are: reading, gardening, take a bath, watching movies, cooking your favourite meal, crafting, playing video games.
Be social: Keeping up with friends and family. Book in Friday night drinks, brunch or a family dinner! Reach out and connect with someone you haven’t spoken to for a while. Just because we are ‘social distancing’ doesn’t mean we need to be socially isolated.
A note on working from home:
Choose a specific, dedicated work space which is quiet with good lighting. Find a place in your house where you ‘go to work’ each day. This will help you associate this space with work, and create a clear boundary between work and home life and the rest of your house as ‘home’. The next point will help you with this too:
Stick to your work hours. Take regular breaks and turn off your computer and other work devices when the day is done. It can be hard to switch off from work at the best of times but it’s important to spend time away from work - and this can be even harder to do when we’re working from home!
Limit distractions in order to stay productive. Schedule in regular breaks where you can complete random chores etc. If we just complete random tasks during the day it can be easy to loose track of time, and the work day.
Keep in touch with work colleagues and managers - this can help keep you accountable and motivated as well as making sure you know about any important updates, deadlines etc.