Building Healthy Routines for Lasting Well-Being

Why Routines Matter for Mental Health

Establishing healthy routines is one of the most effective ways to care for your mental and emotional well-being. According to a study by the National Health and Nutrition Examination Survey (NHANES), keeping consistent routines, like regular sleep and movement—especially in the morning, can help reduce symptoms of depression and anxiety, while disruptions to your daily rhythm may have the opposite effect. Routines give structure to your day, help reduce stress, and make it easier to stick with habits that support your health. Rather than a rigid checklist, think of routines as a flexible framework, a way to create space for what matters most, even when life gets busy.

How to Start Building Healthy Routines

How many of us start each new year with the best intentions with our resolutions, only to have life get busy and the resolutions forgotten? Routines and goals can be easy to set, but difficult to maintain. However, you don’t have to overhaul your entire life to get these routines to stick, or to see the benefits. Start with one or two small changes that fit naturally into your day. For example, consider setting aside five minutes in the morning to stretch, jotting down a short gratitude list, or taking a brief walk after lunch. Over time, these simple actions can become anchors that support your mental health and help you feel more grounded. Studies show that people who commit to small, achievable goals are 42% more likely to maintain their new habits long-term.

• Consistency over perfection: It’s okay to miss a day. What matters is making the effort to return to your routine, not striving for flawlessness.
• Personalize your routine: Choose habits that work for you. Some people benefit from quiet time in the morning; others prefer a brisk walk in the evening. Listen to your needs.
• Stack habits: Link a new healthy habit to something you already do. For instance, if you make coffee every morning, use that time for a short breathing exercise.

Making Routines Work for You

Remember, healthy routines are meant to support you, not restrict you. If a habit no longer serves you, adjust it. Reflect on what works, celebrate your progress, and give yourself permission to start fresh at any time. If you’re navigating new challenges or feeling overwhelmed, reach out for support. Reach out to your EAP for mental health support, or to access more resources to help you keep up those healthy routines.

Healthy Routines Through the Holidays

The holiday season brings joy and togetherness, but it can also disrupt established routines and increase stress. It’s normal for schedules to shift, but your well-being doesn’t have to take a back seat. Here are a few ways to keep your healthy routines going, even when life feels hectic:

• Prioritize rest: With busier days and social gatherings, it’s easy to lose track of sleep. Protect your energy by aiming for consistent bedtimes when you can.
• Stay active in small ways: If your usual workout isn’t possible, look for mini-movement opportunities—dancing in the kitchen, a quick stroll with family, or gentle stretches before bed.
• Set boundaries: It’s okay to say no or take breaks during large gatherings. Stepping outside for fresh air or taking a quiet moment for yourself is a form of self-care. According to a 2023 survey, 89% of adults experience holiday-related stress. Setting boundaries can help lower anxiety and alleviate some of that holiday stress.
• Nourish yourself: Holidays often come with special treats. Enjoy them, and also make time for balanced meals that fuel your body and mind.

A New Routine to Try: A Mindful Check-In

Take two minutes each day to pause and notice how you’re feeling—physically, mentally, and emotionally. This simple practice can help you spot early signs of stress and make small adjustments before they build. Over time, mindful check-ins can become a core part of your self-care routine. If you have the Uprise Health app with your digital EAP, check out the self-guided courses in the library on Advanced Mindfulness. These can be great tools to help you build and maintain healthy routines.

Your Well-Being, Your Way

Building healthy routines isn’t about reaching some perfect finish line—it’s about finding what works for you, one step at a time. Each small choice you make, especially during the busy holiday season, adds up to a stronger foundation for your well-being. Celebrate your progress, even if it doesn’t look the same every day. Routines should support you, not hold you back, so let yourself adapt as life changes and embrace the flexibility you bring to the table. Whether you’re getting extra rest, squeezing in a quick stretch, or pausing for a mindful check-in, it all counts. Trust yourself in the process, and remember that you don’t have to do it alone. If you ever need a little help, reach out. Your well-being is always worth it.