Getting Back Into a Healthy Routine: 7 Steps to Reset Your Life

What you’ll learn about getting back into a healthy routine

Rebuilding healthy routines after stress, illness, or life changes requires a gradual, compassionate approach that focuses on small, sustainable habits rather than dramatic overhauls. Here’s what you’ll learn in this article: 

• How to start rebuilding routines without overwhelming yourself 
• Why sleep forms the foundation of all other healthy habits 
• Step-by-step strategies for creating sustainable morning and evening structures 
• How to build flexibility into your routines while maintaining consistency 
• When routine struggles might indicate underlying mental health concerns that need professional support 
• Practical techniques for overcoming common obstacles to routine maintenance

Why routines matter for mental health

Getting back into a healthy routine always sounds like a good idea, but what’s the real reason it’s good for you? The answer is, there are many reasons! Healthy routines provide structure that supports both mental and physical well-being. They reduce decision fatigue, create predictability that calms anxiety, and ensure you’re consistently engaging in activities that support your health.

Australian Bureau of Statistics data shows that one in five Australians experience mental health challenges annually, with routine disruption being a common early sign. When routines are disrupted — whether by external circumstances like illness or internal experiences like depression, anxiety, or trauma — it’s common to feel unmoored and struggle to regain momentum. This isn’t a personal failing; it’s a normal response to change and stress.

In my practice at Integrated Health Specialists, I frequently work with clients who feel frustrated by their inability to maintain routines that previously felt effortless. Just last month, I supported a client recovering from FIFO work burnout who couldn’t even manage his morning coffee routine without feeling overwhelmed. Together, we developed a gentle approach that started with just putting the kettle on each morning — nothing more. Understanding that routine disruption is both normal and recoverable, is often the first step toward rebuilding.

Step 1: Start ridiculously small

When it comes to getting back into a healthy routine, the biggest mistake I see people make is attempting to return to their previous level of activity immediately. This typically leads to overwhelm, frustration and abandoning efforts altogether.

Instead, choose one tiny habit that feels almost too easy to fail at. If your goal is morning exercise, start with putting on workout clothes. If you want to eat healthier, begin by drinking one extra glass of water daily.

I often tell my clients about a woman I worked with who wanted to return to her pre-depression running routine. We started with her simply putting on her running shoes each morning — she didn’t even need to leave the house. After two weeks of this tiny success, she naturally began stepping outside, then walking to the letterbox, and eventually rebuilt her entire running practice. Small wins build momentum and confidence while your brain re-establishes neural pathways around routine behaviour.

Step 2: Focus on sleep first

Quality sleep underpins every other healthy habit, making it the logical foundation for routine rebuilding. Poor sleep makes everything else — from emotional regulation to decision-making — significantly more difficult.

Establish consistent sleep timing: Choose a bedtime and wake time you can maintain even on weekends, starting with your natural preferences rather than fighting them initially. Many Australians struggle with this during seasonal changes, particularly in winter when darkness falls early.

Create a wind-down routine: Develop a 30-60 minute pre-sleep routine that signals to your body it’s time to rest. This might include gentle stretching, reading, or listening to calming music, dim the lighting, and diffuse some essential oils. For clients dealing with anxiety, I often recommend avoiding screens during this time to prevent stimulation.

Optimise your sleep environment: Ensure your bedroom is cool, dark, and quiet. Consider blackout curtains or a white noise machine if needed. This is particularly important for shift workers or those dealing with neighbourhood noise.

Most adults need 7-9 hours of sleep nightly. Sleep Health Foundation research shows that consistent sleep patterns are foundational to both physical and mental health, with irregular sleep contributing to mood disorders and cognitive difficulties.

Step 3: Build morning structure

Morning routines set the tone for your entire day and are easier to control than evening routines, which can be derailed by unexpected events.

Start with just three morning activities in the same order each day. These might include:

• Making your bed 
• Drinking a glass of water 
• Taking five deep breaths or brief meditation

As these become automatic, you can gradually add elements like movement, journaling, or healthy breakfast preparation.

In my experience, clients who establish even simple morning routines report feeling more prepared to handle daily stressors. One client dealing with anxiety found that her five-minute morning routine of making tea and writing three gratitudes became an anchor that kept her grounded during particularly challenging work periods.

The key is consistency over complexity — a simple routine you do daily, is more valuable than an elaborate one you do sporadically.

Step 4: Introduce gentle movement

Physical activity significantly impacts mood, energy, and sleep quality, making it a crucial component of healthy routines. However, returning to movement after a break requires patience with your current fitness level.

Choose activities that feel enjoyable rather than punishing. A 10-minute walk, gentle yoga, or dancing to favourite songs all provide mental health benefits without the pressure of intense exercise. For many Australians, outdoor activities like beach walks or bushland hiking offer additional mood benefits from nature connection. In my Gold Coast psychology practice, I always encourage people to take advantage of the beautiful region we live in. 

Movement first thing in the morning can be particularly effective for establishing routine momentum, but any consistent timing works. I’ve worked with clients who found lunchtime walks more sustainable, and others who preferred evening stretching routines.

Physical Activity Guidelines from the Australian Government recommend at least 150 minutes of moderate activity weekly, but starting with just 10 minutes daily is perfectly acceptable when rebuilding routines.

Step 5: Practice habit stacking

Habit stacking involves attaching new habits to existing ones, using established routines as triggers for new behaviours. This leverages your brain’s existing neural pathways rather than trying to create entirely new ones.

Examples of effective habit stacks: 

• After I pour my morning coffee, I write three things I’m grateful for 
• After I brush my teeth, I take my vitamins 
• After I eat lunch, I step outside for five minutes

This approach makes new habits feel more natural and increases the likelihood they’ll stick. I often use this technique with clients recovering from depression, where existing habits (like morning cup of tea) become anchors for new healthy behaviours.

Step 6: Create boundaries around technology

Digital overwhelm can significantly disrupt healthy routines and mental well-being. Creating intentional boundaries around technology use, helps protect both your mental space and routine consistency.

Morning device boundaries: Consider avoiding phones or screens for the first 30-60 minutes after waking to protect your morning routine from external demands and distractions. This is particularly important for people dealing with anxiety, as morning news or social media can trigger stress responses.

Evening screen limits: The blue light from screens can interfere with sleep preparation. Try avoiding screens 1-2 hours before bedtime, or use blue light filters if avoidance isn’t possible.

Notification management: Turn off non-essential notifications to reduce the constant pull away from routine activities and present-moment awareness. Many of my clients find that reducing notification interruptions – helps them maintain focus during routine activities.

Step 7: Build in flexibility and self-compassion

Sustainable routines require flexibility for life’s inevitable disruptions. Rather than viewing any deviation as failure, plan for how you’ll adapt when circumstances change.

Develop “minimum viable” versions of your routine for challenging days. If your usual 30-minute morning routine isn’t possible, what 5-minute version could you do instead? I worked with a client who developed a “travel version” of her routine that required no equipment and took only 10 minutes — this flexibility meant she could maintain her routine momentum even during work trips.

Practice self-compassion when routines get derailed. Harsh self-criticism makes it harder to restart, while kindness toward yourself makes resuming easier. Remember that building routines is a skill that improves with practice.

When routine struggles indicate deeper issues

Sometimes difficulty establishing routines signals underlying mental health challenges like depression, anxiety, or trauma responses that may benefit from professional support.

If you find yourself consistently unable to maintain even very small routines, experiencing significant mood changes, or feeling overwhelmed by daily life, these may be signs that additional support would be helpful.

In my holistic counselling practice, I often see clients whose routine difficulties stem from unaddressed anxiety disorders, depression, or trauma responses. Professional psychological support can help identify these underlying factors and develop personalised strategies that work with your brain rather than against it.

As a Gold Coast psychologist with over 30 years of experience, I understand how mental health challenges can disrupt your capacity for routine. It happens all the time, and you’re certainly not the only person to experience this. Together, we can develop strategies tailored to your specific situation and needs to help you with getting back into a healthy routine that supports your overall mental and physical well-being. 

Starting your routine reset today

Choose one element from this article that resonates with you and commit to trying it for just one week. Remember, the goal isn’t perfection — it’s progress toward patterns that support your well-being.

Whether you’re recovering from a difficult period or simply wanting to create more structure in your life – small, consistent steps will gradually rebuild the routines that help you thrive.

If you’re finding it challenging to establish basic routines or struggling with motivation, professional support can help identify obstacles and develop personalised strategies for success. As a psychologist, I’ve seen how the right therapeutic support can transform someone’s relationship with routines from overwhelming to empowering.

FAQs about getting back into a healthy routine

How long does it take to establish a new routine? 

Research suggests it takes an average of 66 days for a new behaviour to become automatic, but this varies significantly based on the complexity of the habit and individual factors. Start with 2-3 weeks as an initial goal, and be patient with yourself during the establishment phase.

What if I keep failing to stick to my routine attempts? 

This often indicates the routine is too ambitious or doesn’t suit your current circumstances. Try making the habits smaller, addressing practical obstacles, or considering whether underlying mental health challenges need professional support. In my practice, persistent routine difficulties often signal depression or anxiety that responds well to treatment.

Should I try to rebuild all my routines at once? 

No — this typically leads to overwhelm and abandoning efforts. Focus on one area (usually sleep) first, allow it to stabilise over 2-3 weeks, then gradually add other elements. This sequential approach is much more sustainable.

How do I maintain routines when my schedule is unpredictable? 

Create flexible routines based on sequence rather than specific timing. For example, “after I wake up, before I check my phone” rather than “at 7 AM exactly.” This works particularly well for shift workers or people with variable schedules.

Can routines become too rigid or obsessive? 

Yes — healthy routines should support your well-being, not create anxiety. If routine disruptions cause significant distress or you feel unable to be flexible when needed, consider speaking with a mental health professional about perfectionism or anxiety management.

What’s the difference between healthy routines and avoidance behaviours? 

Healthy routines enhance your ability to engage with life’s challenges, while avoidance routines are designed to prevent dealing with difficult emotions or situations. Professional support can help distinguish between these patterns and develop routines that truly serve your wellbeing.

Medical Disclaimer: This information is for educational purposes only and does not replace professional medical or psychological advice. If you’re experiencing a mental health crisis, please contact Lifeline on 13 11 14 or emergency services on 000. Always consult qualified mental health professionals for personalised treatment recommendations.

*Names and identifying details in client examples have been changed to protect privacy.