The Power of Routine: Boost Mental Health, Reduce Stress, and Create Life Balance

From reading The 5 AM Club by Robin Sharma to The 5 Second Rule by Mel Robbins, to watching hundreds of YouTube videos on why waking up early is helpful—I tried everything to become a morning person. But every time I failed, my belief that I’m just not a morning person grew even stronger.

Later, I stumbled upon a few books that introduced me to the concept of circadian rhythm—which means that everyone has a different body clock, and hence, a different sleep cycle that suits them best. Now, while it’s still debatable whether the circadian rhythm is fixed for every individual or can be changed over time, the one thing I’ve realised in my own journey is this:

Although it’s still incredibly difficult for me to fall asleep before 2 AM—no matter how hard I try—fixing my waking time has worked like magic. For me, that’s usually around 9 AM, and this gives me an average of 7 hours of sleep, which is ample for my body. Of course, sleep requirements vary from person to person depending on factors like sleep depth, physical activity intensity, and other biological factors.

What I’ve discovered is that waking up at the same time every day streamlines all your daily activities in such a subtle but powerful way. And when you layer this with fixed timings for a few more daily tasks, you drastically reduce the mental clutter and free up bandwidth for more important, creative pursuits—which in turn boosts productivity.

Let’s take a simple example: have you ever noticed how keeping an object in the same place every time makes it so much easier to find? Similarly, assigning fixed times to daily activities trains your brain to be ready for them in advance. This reduces decision fatigue and significantly lowers the chances of procrastination.

That said, rigidity isn’t the goal. There should always be room for flexibility when change is either necessary or more rewarding. In fact, the most sustainable routines are those that evolve with your life and energy levels.

So, while "routine" might sound dull and boring, in reality, it helps you save time, space, and effort, which can then be used more creatively and intentionally.

Let’s break down why having a daily routine isn’t just helpful—it’s essential.

1. Reduces brain load:

As mentioned earlier, assigning fixed times to repetitive activities helps the brain prepare in advance, reducing decision fatigue and confusion. When your mind knows what to expect, it doesn’t need constant reminders or prompts—freeing up valuable mental energy to focus on more important tasks and decisions.

      2. Builds Consistency and discipline:

If you haven’t read Atomic Habits by James Clear, you’re truly missing out. It’s one of my all-time favourite books on the power of habits, discipline, and consistency. Atomic Habits is for anyone who values time and wants to grow in a steady, sustainable way.

One of the most powerful takeaways from the book is the idea that if you improve by just 1% each day, you’ll be 37 times better by the end of the year. The book emphasizes how small, consistent actions—even when the progress feels invisible—can lead to extraordinary long-term results. It’s a reminder that daily routines, no matter how simple, have the potential to compound into massive transformation over time.

3. Makes space for more important tasks:

A well-structured routine also significantly reduces distractions. When you’ve blocked out specific chunks of time for certain tasks—and stick to them with discipline—it naturally leaves less space for interruptions or mindless scrolling. In contrast, when you’re unsure about what to do next or how long to wait before starting your next task, that gap often gets stretched due to indecision. These unstructured transitions become fertile ground for distractions. On the other hand, a clear routine helps you stay focused, make smoother transitions, and ultimately create more space for high-priority work and deeper creativity.

4. Improves mental health

This is a firsthand experience. As someone diagnosed with bipolar disorder type 2, accompanied by persistent anxiety and panic, my deepest wish to God—day after day—was to simply stop feeling that unbearable wave of emptiness, guilt, shame, sadness, and the relentless palpitations that began every morning and lasted until the day ended.

It reached a point where I was willing to try anything to find relief—whether it was listening to bhajans every morning despite not being particularly religious, practicing breathing exercises, working out, taking prescribed medications, or any method that offered even a glimpse of peace.

One of the biggest shifts came when I made a radical change to my sleep routine. Despite being a lifelong late riser—someone who would often go to bed around 5 or 6 AM and wake up at 1 or 2 PM—I committed to waking up at 9 AM daily. It wasn’t easy. And while this alone can't "fix" a mental health condition, it did begin to work wonders when combined with other healthy habits. This change became a cornerstone in rebuilding a sense of stability, clarity, and calm in my day.

5. Encourages Better Habits

When you consistently work toward your goals with discipline and dedication, you naturally become a more positive, focused, and motivated individual. This mindset shift makes it easier to adopt and sustain other positive habits, reinforcing a routine that supports your personal growth and well-being.