In the 1993 movie Groundhog Day, the character Phil (played by Bill Murray) wakes up at 6 AM to his clock radio playing “I’ve Got You Babe” by Sonny & Cher, only to realize he is stuck in a loop, repeating the same day—Groundhog Day—over and over again. The movie uses this concept to great comedic effect and delves into philosophical questions, such as how one might behave if there were no consequences for their actions. For many of us, particularly those who describe their workweek as “the grind,” this scene may feel all too familiar. While the idea of reliving the same day repeatedly might seem like a nightmare, it also highlights an important truth: routines bring predictability to our lives.
Our brains are extraordinary fortune tellers, constantly working to predict future events based on past experiences. This predictive coding allows us to navigate the complexities of life by anticipating what might happen next. Through repetition, our brains learn patterns and associations, enabling us to automate tasks and conserve mental energy.
Routine helps our brain more accurately predict what will happen next, reducing uncertainty and anxiety. When our environment and actions are predictable, our sympathetic nervous system—the part responsible for the ‘fight or flight’ response—can relax. This relaxation helps lower overall stress levels, contributing to better overall well-being.
What routines do you currently have in place that bring you a sense of comfort and stability?
When our routines are disrupted, it can throw off our brain’s predictive capabilities, leading to increased stress and anxiety. Consider the challenge faced by retail workers, whose schedules often resemble a complex puzzle with mismatched pieces rather than a predictable routine. Research has shown that workers with unpredictable schedules are more likely to experience higher levels of anxiety and other mental health issues. The irregularity of their work hours creates a sense of uncertainty and vulnerability, contributing to heightened anxiety levels. As a result, these workers may find themselves caught in a perpetual cycle of stress.
How do you feel when your routines are disrupted? What strategies do you use to cope with these disruptions?
Similarly, routines play a crucial role in the well-being of our canine companions. Dogs thrive on predictability and structure, finding comfort and security in the familiarity of routine. As Charles Duhigg illustrates in “The Power of Habit,” routines are built around a habit loop consisting of a cue, routine, and reward. Applying this concept to our furry companions, we can intentionally craft positive routines to shape their behavior. Take, for example, a simple training game to teach your new puppy to respond to their name. You start by tossing a treat to your right side, and as soon as your dog reaches the treat you call their name in a sing-song tone. As soon as your pup turns their attention back to you, you use a marker word like “yes” and toss another treat to your left side. Repeat this process, tossing treats to alternating sides and calling your dog’s name to prompt them to return their attention to you. With consistent repetition, your puppy learns to associate responding to their name (cue) with receiving a treat (reward), reinforcing the behavior (routine) of looking at you when their name is called.
A cautionary note about routines and our canine companions. Similar to young children, dogs are keen observers of human behavior. They often pick up on cues for routines that you may not even realize you’re providing. If, for instance, the only time a dog gets into a car is for a trip to the vet, they may associate car rides with anxiety or fear. To counteract this, it’s useful to vary certain routines, such as taking enjoyable car rides to the park or beach. At the same time, maintaining a consistent routine for activities like feeding, walking, and bedtime can provide dogs with a sense of stability and security.
Have you observed any unintended cues or patterns in your routines?
As summer approaches, many families with young children anticipate a shift in their daily routines. Establishing a structured routine during this period can be beneficial in managing stress for both parents and children. Research suggests that maintaining a routine can help alleviate anxiety disorders in children by providing predictability and stability in their environment. It’s important to note that a routine doesn’t necessarily entail filling every moment with structured activities. Instead, it involves creating a general framework that offers predictability and consistency. For instance, maintaining regular meal times, allocating time for outdoor play, and scheduling periods for relaxation or reading can contribute to a balanced and low-stress environment for everyone in the family.
Are there any upcoming changes or transitions in your life that might require adjustments to your current routines? How could you modify or build a new framework to support your sense of stability?
To explore how routines can enhance your overall well-being, schedule your FREE 15-minute consultation session with me by emailing sue@wavelengthwellbeing.com.
